Positive Attitudes
....
Here are some positive sayings you can say when you're feeling down.....
.. I am a worthy person who deserves to succeed.
.. I will be the little "choo-choo" who could.
.. I will chew my food slowly, so I can enjoy every bite.
.. I believe in myself. What others think doesn't matter.
.. I can exercise anywhere, at sink, stove, table, desk.
.. I enjoy giving compliments, because I enjoy receiving them.
.. One positive thing I can give away free, is a smile.
.. I want to lose weight for me, because I'm worth it.
.. Each time I pass a mirror, I will look and say "I love you".
.. I will make an extra effort to be loser, 'cause I am a winner.
.. I am an intelligent person who knows what to do to lose weight.
.. Today, I will do for myself, as I do for others.
.. I will keep a positive attitude because that makes me feel good.
.. My dieting pals friends make me feel important. I will succeed.
.. It is nice to be important, but more important to be nice.
.. Think sweet thoughts, not thoughts of sweets.
.. You haven't failed until you quit trying.
.. Diet: something you put off until you are putting too much on.
.. I will go to great lengths to avoid going to great widths.
.. Friendship is to people, what sunshine is to flowers.
.. Believing is the beginning of a dream coming true.
.. It's not what's in the house or around it's what goes in the mouth.
.. Today is the tomorrow you promised to start your life style changes.
.. A pint of good example is worth a gallon of advice.
.. Success has no calories, but it sure tastes sweet.
.. A stumbling block can be help, if it jolts us onto the right track.....
.. ..
Showing posts with label Food and Weight. Show all posts
Showing posts with label Food and Weight. Show all posts
Saturday, September 19, 2009
Setting Goals ....
What do you think it's going to take for you to be successful at losing this weight and keeping it off forever? We hear over and over again that the answer is changing our behaviors and learning newer, healthier, habits...I agree wholeheartedly.
At the same time, my own journey has taught me that this is no easy task. We are creatures of habit and we become acclimated to all the behaviors that we've learned throughout the years. We've got to learn to take this step by step and remember that every little change, no matter how minute it may seem at the time, is another step in the right direction......another goal reached.
Keeping sight of your ultimate objective is important. But, you must keep in mind that it's the small goals you set for yourself that will eventually get you there.
Here's some ideas for setting goals for yourself: ....
* Set a goal to journal EVERY DAY! ....
* Make it a goal to exercise a certain number of times out of the week...or take it one day at a time if you're just starting out. ....
* Try buying a new outfit...a size down...put it somewhere you can see it every day and imagine how you'll feel when you can get into it! ....
* Getting to your meetings EVERY week! Especially when you're not wanting to go! ....
* Meeting those guidelines for a day...then a week. ....
* Changing your attitude. ....
* Always parking farther away from a store so that you take a few extra steps to get there. ....
* That one extra sit-up you do each day...eventually reaching a number you didn't ever imagine. ....
* That extra walk around the block...that can lead to running for miles! :) ....
* Have a ring you haven't worn in years? Get it out. ....
* Is there a red light food you just can't be trusted with? Make it a goal to avoid it for a week. ....
Acknowledging every goal will help keep you motivated for the long run. It will help you to see the progress you are making and it will show you the changes you need to make for lifelong success! Think about your day, your lifestyle....now think about the things you could change and make them happen....set your own goals. Over time I think you'll see how these small changes can make a huge difference. ....
What do you think it's going to take for you to be successful at losing this weight and keeping it off forever? We hear over and over again that the answer is changing our behaviors and learning newer, healthier, habits...I agree wholeheartedly.
At the same time, my own journey has taught me that this is no easy task. We are creatures of habit and we become acclimated to all the behaviors that we've learned throughout the years. We've got to learn to take this step by step and remember that every little change, no matter how minute it may seem at the time, is another step in the right direction......another goal reached.
Keeping sight of your ultimate objective is important. But, you must keep in mind that it's the small goals you set for yourself that will eventually get you there.
Here's some ideas for setting goals for yourself: ....
* Set a goal to journal EVERY DAY! ....
* Make it a goal to exercise a certain number of times out of the week...or take it one day at a time if you're just starting out. ....
* Try buying a new outfit...a size down...put it somewhere you can see it every day and imagine how you'll feel when you can get into it! ....
* Getting to your meetings EVERY week! Especially when you're not wanting to go! ....
* Meeting those guidelines for a day...then a week. ....
* Changing your attitude. ....
* Always parking farther away from a store so that you take a few extra steps to get there. ....
* That one extra sit-up you do each day...eventually reaching a number you didn't ever imagine. ....
* That extra walk around the block...that can lead to running for miles! :) ....
* Have a ring you haven't worn in years? Get it out. ....
* Is there a red light food you just can't be trusted with? Make it a goal to avoid it for a week. ....
Acknowledging every goal will help keep you motivated for the long run. It will help you to see the progress you are making and it will show you the changes you need to make for lifelong success! Think about your day, your lifestyle....now think about the things you could change and make them happen....set your own goals. Over time I think you'll see how these small changes can make a huge difference. ....
HAVE YOU EVER JUST SNAPPED?
Oreos, chips, ice cream, hot chocolate chip cookies , cupcakes - can any of these food send you on a binge?
When was the last time you promised yourself you were going to eat only one cookie or just a handful of chips and you ended up finishing the whole bag? How do you feel after you've emptied out the bag? What do you say to yourself?
We all have foods we call "red light" foods. A red light food is so alluring that we can lose control and wind up overeating. Red light foods are different from your favorite foods(foods that you love), comfort foods (which are often linked to a sense of home and contentment) or food cravings (desire for a food that you haven't had in a long time). Red light foods are distinguished by a lack of self control relating to a specific food.
How do we control these red light foods? In the beginning we may need to avoid them. We may want to to keep them out of the house. Learning to put red-light back into our program in a controlled way will allow us to learn to handle them. Eating a piece of pie at a restaurant is one way to learn portion control. We eat one piece and then leave the restaurant, leaving the rest of the pie there.
Oreos, chips, ice cream, hot chocolate chip cookies , cupcakes - can any of these food send you on a binge?
When was the last time you promised yourself you were going to eat only one cookie or just a handful of chips and you ended up finishing the whole bag? How do you feel after you've emptied out the bag? What do you say to yourself?
We all have foods we call "red light" foods. A red light food is so alluring that we can lose control and wind up overeating. Red light foods are different from your favorite foods(foods that you love), comfort foods (which are often linked to a sense of home and contentment) or food cravings (desire for a food that you haven't had in a long time). Red light foods are distinguished by a lack of self control relating to a specific food.
How do we control these red light foods? In the beginning we may need to avoid them. We may want to to keep them out of the house. Learning to put red-light back into our program in a controlled way will allow us to learn to handle them. Eating a piece of pie at a restaurant is one way to learn portion control. We eat one piece and then leave the restaurant, leaving the rest of the pie there.
Red Light! Green Light! Yellow Light!
Are there certain foods you must stay away from completely or you'll eat the whole bag or package? We call them trigger foods. Foods we just can't stop eating no matter if we are hungry or not. RED LIGHT! We need to identify those foods so we know how to handle them. (or not)
You may need to avoid these foods altogether until you can eat sensible portions. Just because it's a red light food now, doesn't mean it always will be.
Manage Your Environment by not bringing them into the house. You may be able to eat them under controlled circumstances. (A 1 ounce bag of chips while eating lunch with co-workers)
Foods that require caution are considered YELLOW LIGHT! You can control these foods in some situations but not others.
Purchase single serving packaging or just prepackage your own portions.
Is there a lower calorie substitute for your red or yellow light food? Maybe even one that doesn't taste as good so you don't want to eat as many.
Don't allow yourself to get too hungry.
If you feel you have to have a certain food in the house for your spouse or children make sure it is in a cupboard that you don't open often. Whatever you do don't leave it/them on the counter!
Always plan ahead.
You feel in control when eating GREEN LIGHT foods. Yay! It's not all about being out of control!
Having a firm goal to set your eyes on will also help you manage your RED and YELLOW light foods.
Is your goal important to you? Find strategies to stay in control and you can reach whatever goals you set for yourself!
Are there certain foods you must stay away from completely or you'll eat the whole bag or package? We call them trigger foods. Foods we just can't stop eating no matter if we are hungry or not. RED LIGHT! We need to identify those foods so we know how to handle them. (or not)
You may need to avoid these foods altogether until you can eat sensible portions. Just because it's a red light food now, doesn't mean it always will be.
Manage Your Environment by not bringing them into the house. You may be able to eat them under controlled circumstances. (A 1 ounce bag of chips while eating lunch with co-workers)
Foods that require caution are considered YELLOW LIGHT! You can control these foods in some situations but not others.
Purchase single serving packaging or just prepackage your own portions.
Is there a lower calorie substitute for your red or yellow light food? Maybe even one that doesn't taste as good so you don't want to eat as many.
Don't allow yourself to get too hungry.
If you feel you have to have a certain food in the house for your spouse or children make sure it is in a cupboard that you don't open often. Whatever you do don't leave it/them on the counter!
Always plan ahead.
You feel in control when eating GREEN LIGHT foods. Yay! It's not all about being out of control!
Having a firm goal to set your eyes on will also help you manage your RED and YELLOW light foods.
Is your goal important to you? Find strategies to stay in control and you can reach whatever goals you set for yourself!
Wednesday, August 26, 2009
A Healthy Breakfast for Weight-Loss Success....
Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men. ....
If we skip breakfast, we'll make unhealthier choices at lunch. People who skip breakfast eat more during the day, this is partly due to a thought process in which people believe — incorrectly — that if they don't eat breakfast, they can eat more at lunch or dinner. ....
Here's the reality. On a physiological level, your breakfast choices — or lack of them — can set off a cycle of cravings and blood sugar spikes that spells doom for weight control. Better to start the day with stable blood sugar and ultimately fewer calories, courtesy of breakfast, says Banes. ....
Breakfast Calories: What to Eat ....
You may have to find your perfect breakfast food through a trial and error process. Think outside the breakfast box. It's fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods, ....
Here are other ideas: ....
Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group. ....
Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day. Although this study showed no effect of egg consumption on cholesterol levels, this may not be the right choice if you already have high cholesterol. Ask your doctor about egg substitute alternatives. ....
Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. ....
Breakfast Calories: Ideas for Slow Starters....
Not everyone leaps out of bed ravenously hungry. ....
When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that's fine. Have a little yogurt with cereal in it, a little bit of peanut butter on some crackers, or a granola bar with a little bit of protein in it. It doesn't have to be traditional breakfast foods. ....
Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can solidify a healthy habit that will last a lifetime. ....
Whether you prefer eggs, yogurt, or oatmeal, getting a healthy breakfast under your belt sets the tone for a day of weight control and fewer calories overall. In fact, research shows that people who start their day with breakfast make healthier choices and have a lower body mass index in general. The breakfast effect is even stronger for women than men. ....
If we skip breakfast, we'll make unhealthier choices at lunch. People who skip breakfast eat more during the day, this is partly due to a thought process in which people believe — incorrectly — that if they don't eat breakfast, they can eat more at lunch or dinner. ....
Here's the reality. On a physiological level, your breakfast choices — or lack of them — can set off a cycle of cravings and blood sugar spikes that spells doom for weight control. Better to start the day with stable blood sugar and ultimately fewer calories, courtesy of breakfast, says Banes. ....
Breakfast Calories: What to Eat ....
You may have to find your perfect breakfast food through a trial and error process. Think outside the breakfast box. It's fine if you prefer a small turkey sandwich or a hard-boiled egg to traditional breakfast foods, ....
Here are other ideas: ....
Consider whole grains. Whole grains are a good choice because they keep you feeling full, according to a dietary study that compared feelings of satisfaction between people who ate a hot whole-grain cereal for breakfast and those who ate refined wheat bread. Those who ate the whole-grain breakfast reported feeling less hungry over the following eight hours than the comparison group. ....
Opt for eggs. A study of people between the ages of 25 and 60 who were trying to lose weight found that those who ate two eggs for breakfast lost 65 percent more weight than those who ate bagels, and they also reported having higher energy levels throughout the day. Although this study showed no effect of egg consumption on cholesterol levels, this may not be the right choice if you already have high cholesterol. Ask your doctor about egg substitute alternatives. ....
Avoid high-sugar choices. Eating doughnuts, breakfast pastries, and sugary cereals may begin that cycle of cravings and blood sugar lows that can undermine your efforts. ....
Breakfast Calories: Ideas for Slow Starters....
Not everyone leaps out of bed ravenously hungry. ....
When you first wake up in the morning, if you are not a breakfast person, but you can eat two hours later, that's fine. Have a little yogurt with cereal in it, a little bit of peanut butter on some crackers, or a granola bar with a little bit of protein in it. It doesn't have to be traditional breakfast foods. ....
Once you find the breakfast options that suit your diet and your taste buds, plan ahead so that these foods are on hand when you want them — and you can solidify a healthy habit that will last a lifetime. ....
Ways to stay on track by Weight Watchers
Drink up.
You might think hunger is drawing you into that deli, but in reality, water may be the only refreshment you need, says Delman. Carry a water bottle during the day and drink from it often—especially if it's hot or humid.
Shop for your hotel.
Before you book your lodging, ask if the location has a fitness center or even better, scheduled group classes. If you're traveling with a friend or family member, invite them to join you for a workout.
Be a teetotaler.
A single fruity drink poolside can add 600-plus calories to your daily intake, says Zehetner. If you must have an alcoholic beverage, avoid anything that has more than one or two ingredients. Smart choices include wine spritzers, light beers and rum and diet cola.
Do a walk-by.
Buffet tables are wonderful but not always if you're trying to watch what you eat. Delman suggests assessing the entire table before you get in line so you can select items that you really want. And don't be afraid to serve yourself. Chefs are trained to pile it on. Can't wrestle the spoon away? Ask for smaller portions.
Get an exercise wake-up call.
Sure it's tempting to sleep in, but carving out 30 minutes in the morning for the treadmill or lifting weights will boost your calorie burn for the whole day.
Be a dinner detective.
Don't be embarrassed. Ask your server about portions and ingredients. For example, inquire about how many eggs the chef uses in her omelets, says Zehetner, and whether or not a sauce is made with cream or butter.
Share and share alike.
A single restaurant dessert is designed for between two and four people, says Zehetner. "And they're really rich—loaded with calories. Don't eat an entire serving of cake by yourself," he says. Instead, get one or two servings for the entire table. "Fill up on veggies and protein at dinner and make dessert what it is: a treat."
Drink up.
You might think hunger is drawing you into that deli, but in reality, water may be the only refreshment you need, says Delman. Carry a water bottle during the day and drink from it often—especially if it's hot or humid.
Shop for your hotel.
Before you book your lodging, ask if the location has a fitness center or even better, scheduled group classes. If you're traveling with a friend or family member, invite them to join you for a workout.
Be a teetotaler.
A single fruity drink poolside can add 600-plus calories to your daily intake, says Zehetner. If you must have an alcoholic beverage, avoid anything that has more than one or two ingredients. Smart choices include wine spritzers, light beers and rum and diet cola.
Do a walk-by.
Buffet tables are wonderful but not always if you're trying to watch what you eat. Delman suggests assessing the entire table before you get in line so you can select items that you really want. And don't be afraid to serve yourself. Chefs are trained to pile it on. Can't wrestle the spoon away? Ask for smaller portions.
Get an exercise wake-up call.
Sure it's tempting to sleep in, but carving out 30 minutes in the morning for the treadmill or lifting weights will boost your calorie burn for the whole day.
Be a dinner detective.
Don't be embarrassed. Ask your server about portions and ingredients. For example, inquire about how many eggs the chef uses in her omelets, says Zehetner, and whether or not a sauce is made with cream or butter.
Share and share alike.
A single restaurant dessert is designed for between two and four people, says Zehetner. "And they're really rich—loaded with calories. Don't eat an entire serving of cake by yourself," he says. Instead, get one or two servings for the entire table. "Fill up on veggies and protein at dinner and make dessert what it is: a treat."
goals
Developing SMARTER Goals....
Be clear and specific about what you want out of a weight-loss program, and you will find many ways — large and small — to get it.....
.. ..
Be assured: A goal doesn't have to be something extraordinary or life changing. It can be as simple as wanting to lose ten pounds by your birthday; ridding yourself of blood-pressure medication once and for all; or having enough energy to keep up with your kids. Don't be intimidated into thinking you must have a goal that is perceived by others as dynamic or extraordinary — like losing 100 pounds in a year or climbing ....Mt... ..Everest.........
What makes a goal good? An easy way to ensure success in reaching your objective is to make your goal SMARTER: ....
Specific and clearly defined
Motivating and stimulating
Achievable
Rewarding
Tactical (have tactics, strategy, and discipline)
Evaluated
Revisable ....
An effective goal is specific and clearly defined. Goals should be specific, so there can be no doubt about your intentions and direction. If you set a goal to be as fit and tough as Angelina Jolie in Lara Croft: Tomb Raider, you have not given yourself a clear-enough target at which to aim. Your efforts will lack focus and an effective means of measuring success. A better-defined and clearer goal is: "I'm going to make a commitment to myself for the next three months to get into shape so I can join my company's corporate challenge walkathon." Most studies show that clear and specific goals with a well-defined target are more effective than general "do your best" or "do better" goals. Specific goals also enable people to use and deal with negative and positive feedback intelligently. When your goal is clear and specific, you can answer questions about your objectives and manage criticism from yourself and others. ....
An effective goal is motivating. Although not every goal is going to be huge and thrilling, it should be energizing. Tailor your objectives in a way that fires up your enthusiasm and eagerness to get started. The most helpful approach for creating motivation is to come up with a clearly defined (see above) and challenging (but not impossible) goal that really gets you hopping. For example, let's say you've been wanting for months to carve out some quality time with your partner and you've always been curious about ballroom dancing. Well, sign yourselves up for a class one night a week (with your partner's blessing, of course), so you can do something physically active and spend a fun evening out. This will fuel your motivation in the short-term (you have this activity to look forward to every week) and fits in well with your plan for getting into better shape — a longer-term goal. ....
An effective goal is achievable. One of the most common self-defeating behaviors is setting unrealistic goals — overreaching in order to prove something to ourselves immediately — and then failing to follow through. Set goals that you know in your heart you can and truly want to achieve. You have to know and be honest about your own capabilities and limitations. ....
While your goals should get you excited, they also need to be balanced: Use your knowledge of yourself, taking into account your strengths and weaknesses, plan ahead, and set a realistic time frame. For example, let's say that today you've decided you are ready to start losing weight, and you want to completely overhaul the contents of your kitchen, including the fridge, pantry, cupboards, and utensil drawer, so you can cook all your meals from scratch starting this weekend. This scenario sounds pretty challenging. So challenging, in fact, that you might feel your motivation deflate as you recognize the enormousness and impossibility of the task under such a tight deadline. ....
You can prevent squashing your enthusiasm by breaking this objective down to smaller, more-reasonable tasks that can be accomplished over a longer time period: Maybe this weekend you can clean out the fridge, throw away some of the junk food hanging around your kitchen, and cook one healthy meal for yourself. That's a good short-term goal that will power up your motivation and convince you that your weight-loss program is doable and not overwhelming. Then next week, you can handle the pantry and cupboards, and try another new recipe or two. The week after, you can invest in some new kitchen utensils to bring out your inner chef — further fueling your motivation and helping you to master a more long-term goal. Set reasonable deadlines for yourself, so that you can succeed. ....
An effective goal is rewarding. A target that's too easily reached barely qualifies as a goal in the first place. Try not to underestimate yourself and what you can do. Signing up at a gym and consistently going is a worthy accomplishment, but don't forget to challenge yourself while you're there. Try a class you've never experienced before — like beginners' kickboxing or a spinning class. If you set a goal that's too easy to reach, you stand the chance of losing interest in pursuing it. ....
An effective goal is tactical, strategic, and disciplined. Here's where it's okay to borrow from Angelina Jolie — much like the discipline it takes to train for an action movie, your tactics and strategies are fundamental to the mechanics of reaching a goal. They help you to be flexible under changing or unexpected circumstances while keep your eye on your main objective. If, for example, you were expecting to eat at home tonight, but it turns out you need to go out for a business dinner, then you can draw from you list of tactics and strategies on how to deal with an unplanned-for situation. The good news is that when you routinely marshal your tactics and strategies, you remain committed to a goal and it eventually becomes an automatic response. ....
An effective goal can be evaluated. Goals should be quantifiable and measurable in some way, meaning you should know if you're on the road to success, and when you're going to arrive. The more specific your goals are, the easier it is to evaluate your progress and determine if you're on track. For example, weighing yourself once a week will let you "see at a glance" if you're heading in the right direction. And keeping a food diary would be another good way to keep track of your "energy balance" (calories consumed versus calories burned.). When you're evaluating your progress, however, you need to be sure your methods are objective and accurate. Keep in mind that your weight may fluctuate depending on the time of day. Monitoring your weight-loss progress can be a lot like monitoring the return on an investment in the stock market. While it's important to look at yearly returns, checking on your investment every day could be less realistic than taking the longer view. ....
Reasonably spaced quantitative feedback lets you know where you stand in relation to a goal — whether you need to redouble your efforts, or whether it would be a good idea to come up with a whole new game plan. And, when you're evaluating your progress, you should assess and reflect on your emotions as well, examining how you feel about the changes you're making in your life. Self-assessment and reflection are an important part of evaluation. ....
An effective goal is revisable. Goals need to be updated as circumstances change. For example, if you take on a new position that involves extensive travel, well, your goal to cook most meals at home will no longer be achievable and will need to be revised. You could get pregnant, divorced, married, promoted, demoted, suffer an injury — any number of circumstances could require revising your goals. Making any type of change does involve adjustment. It's just like buying a new pair of shoes. At first you're excited, so you might grin and bear the pain of "breaking them in." If they're a good fit, you'll get through it and wear them time and again. But if they're too big or too small or just plain too uncomfortable, after a while you'll begin to question whether or not they're worth the pain and trouble. The main point is that sometimes your goals need revising because they weren't the right goals to begin with and sometimes they need revising because circumstances have changed. ....
.. ..
.. ..
Be clear and specific about what you want out of a weight-loss program, and you will find many ways — large and small — to get it.....
.. ..
Be assured: A goal doesn't have to be something extraordinary or life changing. It can be as simple as wanting to lose ten pounds by your birthday; ridding yourself of blood-pressure medication once and for all; or having enough energy to keep up with your kids. Don't be intimidated into thinking you must have a goal that is perceived by others as dynamic or extraordinary — like losing 100 pounds in a year or climbing ....Mt... ..Everest.........
What makes a goal good? An easy way to ensure success in reaching your objective is to make your goal SMARTER: ....
Specific and clearly defined
Motivating and stimulating
Achievable
Rewarding
Tactical (have tactics, strategy, and discipline)
Evaluated
Revisable ....
An effective goal is specific and clearly defined. Goals should be specific, so there can be no doubt about your intentions and direction. If you set a goal to be as fit and tough as Angelina Jolie in Lara Croft: Tomb Raider, you have not given yourself a clear-enough target at which to aim. Your efforts will lack focus and an effective means of measuring success. A better-defined and clearer goal is: "I'm going to make a commitment to myself for the next three months to get into shape so I can join my company's corporate challenge walkathon." Most studies show that clear and specific goals with a well-defined target are more effective than general "do your best" or "do better" goals. Specific goals also enable people to use and deal with negative and positive feedback intelligently. When your goal is clear and specific, you can answer questions about your objectives and manage criticism from yourself and others. ....
An effective goal is motivating. Although not every goal is going to be huge and thrilling, it should be energizing. Tailor your objectives in a way that fires up your enthusiasm and eagerness to get started. The most helpful approach for creating motivation is to come up with a clearly defined (see above) and challenging (but not impossible) goal that really gets you hopping. For example, let's say you've been wanting for months to carve out some quality time with your partner and you've always been curious about ballroom dancing. Well, sign yourselves up for a class one night a week (with your partner's blessing, of course), so you can do something physically active and spend a fun evening out. This will fuel your motivation in the short-term (you have this activity to look forward to every week) and fits in well with your plan for getting into better shape — a longer-term goal. ....
An effective goal is achievable. One of the most common self-defeating behaviors is setting unrealistic goals — overreaching in order to prove something to ourselves immediately — and then failing to follow through. Set goals that you know in your heart you can and truly want to achieve. You have to know and be honest about your own capabilities and limitations. ....
While your goals should get you excited, they also need to be balanced: Use your knowledge of yourself, taking into account your strengths and weaknesses, plan ahead, and set a realistic time frame. For example, let's say that today you've decided you are ready to start losing weight, and you want to completely overhaul the contents of your kitchen, including the fridge, pantry, cupboards, and utensil drawer, so you can cook all your meals from scratch starting this weekend. This scenario sounds pretty challenging. So challenging, in fact, that you might feel your motivation deflate as you recognize the enormousness and impossibility of the task under such a tight deadline. ....
You can prevent squashing your enthusiasm by breaking this objective down to smaller, more-reasonable tasks that can be accomplished over a longer time period: Maybe this weekend you can clean out the fridge, throw away some of the junk food hanging around your kitchen, and cook one healthy meal for yourself. That's a good short-term goal that will power up your motivation and convince you that your weight-loss program is doable and not overwhelming. Then next week, you can handle the pantry and cupboards, and try another new recipe or two. The week after, you can invest in some new kitchen utensils to bring out your inner chef — further fueling your motivation and helping you to master a more long-term goal. Set reasonable deadlines for yourself, so that you can succeed. ....
An effective goal is rewarding. A target that's too easily reached barely qualifies as a goal in the first place. Try not to underestimate yourself and what you can do. Signing up at a gym and consistently going is a worthy accomplishment, but don't forget to challenge yourself while you're there. Try a class you've never experienced before — like beginners' kickboxing or a spinning class. If you set a goal that's too easy to reach, you stand the chance of losing interest in pursuing it. ....
An effective goal is tactical, strategic, and disciplined. Here's where it's okay to borrow from Angelina Jolie — much like the discipline it takes to train for an action movie, your tactics and strategies are fundamental to the mechanics of reaching a goal. They help you to be flexible under changing or unexpected circumstances while keep your eye on your main objective. If, for example, you were expecting to eat at home tonight, but it turns out you need to go out for a business dinner, then you can draw from you list of tactics and strategies on how to deal with an unplanned-for situation. The good news is that when you routinely marshal your tactics and strategies, you remain committed to a goal and it eventually becomes an automatic response. ....
An effective goal can be evaluated. Goals should be quantifiable and measurable in some way, meaning you should know if you're on the road to success, and when you're going to arrive. The more specific your goals are, the easier it is to evaluate your progress and determine if you're on track. For example, weighing yourself once a week will let you "see at a glance" if you're heading in the right direction. And keeping a food diary would be another good way to keep track of your "energy balance" (calories consumed versus calories burned.). When you're evaluating your progress, however, you need to be sure your methods are objective and accurate. Keep in mind that your weight may fluctuate depending on the time of day. Monitoring your weight-loss progress can be a lot like monitoring the return on an investment in the stock market. While it's important to look at yearly returns, checking on your investment every day could be less realistic than taking the longer view. ....
Reasonably spaced quantitative feedback lets you know where you stand in relation to a goal — whether you need to redouble your efforts, or whether it would be a good idea to come up with a whole new game plan. And, when you're evaluating your progress, you should assess and reflect on your emotions as well, examining how you feel about the changes you're making in your life. Self-assessment and reflection are an important part of evaluation. ....
An effective goal is revisable. Goals need to be updated as circumstances change. For example, if you take on a new position that involves extensive travel, well, your goal to cook most meals at home will no longer be achievable and will need to be revised. You could get pregnant, divorced, married, promoted, demoted, suffer an injury — any number of circumstances could require revising your goals. Making any type of change does involve adjustment. It's just like buying a new pair of shoes. At first you're excited, so you might grin and bear the pain of "breaking them in." If they're a good fit, you'll get through it and wear them time and again. But if they're too big or too small or just plain too uncomfortable, after a while you'll begin to question whether or not they're worth the pain and trouble. The main point is that sometimes your goals need revising because they weren't the right goals to begin with and sometimes they need revising because circumstances have changed. ....
.. ..
.. ..
Wednesday, August 5, 2009
"A" Is for Apple — and Antioxidants...
"A" Is for Apple — and Antioxidants....
When it comes to fruit, apples are among the best of the best. They offer great taste with fewer calories than many other fruits, they give you the biggest nutritional dose per gram, they have incredible antioxidant power, and they're portable — so you can eat them anytime, anywhere. ....
Apples are a good source of vitamin C, though they don't have many other vitamins. However, they make up for that with their strong disease-fighting ability, thanks to their high concentration of antioxidants. In this regard, they're comparable to blueberries, which are often touted as having the highest antioxidant levels of all fruits. ....
Among these disease blockers are flavonoids (found in the flesh as well as the skin of apples), which help keep blood vessels healthy, reduce inflammation throughout the body, prevent DNA damage that can lead to cancer, and slow cancer cell growth and reproduction. The fiber in apples inhibits cancer cell growth as well, and lowers "bad" cholesterol. Research from ....Cornell.. ..University.... has recently suggested that apples may even help guard against Alzheimer's disease. ....
With all its benefits, this low-cal fruit (a medium apple has 80 calories) really does make a great daily snack. Apples come in hundreds of varieties, too, so your taste buds will never get bored. Many are ideal for baking, making it easy for you to include apples in dozens of sweet or savory recipes. Try dusting one with cinnamon and Splenda and popping it in the oven. ....
Apples are available year-round, but they're in their prime during the fall. Choose apples with smooth, clean, shiny skin. Avoid apples with dull skin, bruises, and punctures. To keep them fresh, store them in the refrigerator for up to two weeks. ....
So before you leave the house for the day, get in the habit of throwing an apple in your bag. And whenever you get a hankering for something crunchy, grab an apple instead of that bag of chips. ....
When it comes to fruit, apples are among the best of the best. They offer great taste with fewer calories than many other fruits, they give you the biggest nutritional dose per gram, they have incredible antioxidant power, and they're portable — so you can eat them anytime, anywhere. ....
Apples are a good source of vitamin C, though they don't have many other vitamins. However, they make up for that with their strong disease-fighting ability, thanks to their high concentration of antioxidants. In this regard, they're comparable to blueberries, which are often touted as having the highest antioxidant levels of all fruits. ....
Among these disease blockers are flavonoids (found in the flesh as well as the skin of apples), which help keep blood vessels healthy, reduce inflammation throughout the body, prevent DNA damage that can lead to cancer, and slow cancer cell growth and reproduction. The fiber in apples inhibits cancer cell growth as well, and lowers "bad" cholesterol. Research from ....Cornell.. ..University.... has recently suggested that apples may even help guard against Alzheimer's disease. ....
With all its benefits, this low-cal fruit (a medium apple has 80 calories) really does make a great daily snack. Apples come in hundreds of varieties, too, so your taste buds will never get bored. Many are ideal for baking, making it easy for you to include apples in dozens of sweet or savory recipes. Try dusting one with cinnamon and Splenda and popping it in the oven. ....
Apples are available year-round, but they're in their prime during the fall. Choose apples with smooth, clean, shiny skin. Avoid apples with dull skin, bruises, and punctures. To keep them fresh, store them in the refrigerator for up to two weeks. ....
So before you leave the house for the day, get in the habit of throwing an apple in your bag. And whenever you get a hankering for something crunchy, grab an apple instead of that bag of chips. ....
Saturday, August 1, 2009
No More Dieting
No More Dieting
Does anybody know when the word diet went from a noun to a verb?
Noun: Food and drink regularly consumed
Verb: An allowance of food prescribed for a special reason (as to lose weight)
I'm going on a diet. Getting or going on something means at some point you'll need to get off. Nobody loses weight to regain it! We really need to look at weight loss more as a new lifestyle and not a diet. (verb) It is critical that we lose weight in a way that we can live it.
Are you making changes in your diet (noun) that are too extreme? Or can you see the changes fitting into your lifestyle for the long run? WW and the Momentum plan really are set up to be satisfying and sustainable.
Some changes you may have seen as far as Eating Wisely:
You prefer to eat more fruits and veggies.
You are drinking plenty of water and see the health benefits.
You are choosing foods from the filling food list as you can tell they keep you satisfied.
Knowing when to add some protein and keep hunger at bay.
You are only eating a small piece of pie for dessert instead of 1/2 pie.
You realize 1 oz of chips is really enough.
What have you noticed about Moving More?
Are you beginning to enjoy it?
Do you take notice of how you feel when you forget to exercise?
Are you Thinking First more often?
I hope you are thinking about the choices you have. Hmmmm, an apple or some chips? It's a choice and it's your choice. Are you beginning to reach for the healthy foods first?
Have you taken note of how your clothes feel?
Are you feeling healthier?
Does anybody know when the word diet went from a noun to a verb?
Noun: Food and drink regularly consumed
Verb: An allowance of food prescribed for a special reason (as to lose weight)
I'm going on a diet. Getting or going on something means at some point you'll need to get off. Nobody loses weight to regain it! We really need to look at weight loss more as a new lifestyle and not a diet. (verb) It is critical that we lose weight in a way that we can live it.
Are you making changes in your diet (noun) that are too extreme? Or can you see the changes fitting into your lifestyle for the long run? WW and the Momentum plan really are set up to be satisfying and sustainable.
Some changes you may have seen as far as Eating Wisely:
You prefer to eat more fruits and veggies.
You are drinking plenty of water and see the health benefits.
You are choosing foods from the filling food list as you can tell they keep you satisfied.
Knowing when to add some protein and keep hunger at bay.
You are only eating a small piece of pie for dessert instead of 1/2 pie.
You realize 1 oz of chips is really enough.
What have you noticed about Moving More?
Are you beginning to enjoy it?
Do you take notice of how you feel when you forget to exercise?
Are you Thinking First more often?
I hope you are thinking about the choices you have. Hmmmm, an apple or some chips? It's a choice and it's your choice. Are you beginning to reach for the healthy foods first?
Have you taken note of how your clothes feel?
Are you feeling healthier?
Wednesday, July 29, 2009
Do You Believe You Can Succeed?
Do You Believe You Can Succeed?
Beliefs are ideas we think are true, and they affect our daily actions. If you have a limiting belief or other negative thoughts it can slow you down or even stop you from reaching your Winning Outcome. (your goal)
You are much more likely to succeed if you:
Believe your weight goal is desirable and worth it.
• Is your goal important to you? You can have a lot of support from friends and family but you need to do this for yourself. How do you feel when you know you are in control of your life instead of food? Are you trying to improve your health? We generally just feel better when we are at an appropriate weight. Losing weight takes effort and work. Is it worth the effort?
Believe you are capable of achieving your goal.
• I'm sure you have achieved many things in your life. The same positive qualities that have helped you achieve what you wanted in life (a degree, a family, your first house) are the same qualities that will help you reach your goal. Break down your larger goals into small steps.
Realize that you deserve to achieve your goal.
• Think of all the people who appreciate you. Surely they would all agree you are worthy of achieving weight loss success. So why is it that we don't think we are worthy? You deserve to feel and look your best. Quit giving yourself the leftovers!! Realize that achieving your goals are important and make time for yourself to do some meal planning, activity, etc. When everybody's needs comes before ours we are telling ourselves that our needs and goals are not as important as others. That isn't true!!
I believe in you! Do you believe in you?
Beliefs are ideas we think are true, and they affect our daily actions. If you have a limiting belief or other negative thoughts it can slow you down or even stop you from reaching your Winning Outcome. (your goal)
You are much more likely to succeed if you:
Believe your weight goal is desirable and worth it.
• Is your goal important to you? You can have a lot of support from friends and family but you need to do this for yourself. How do you feel when you know you are in control of your life instead of food? Are you trying to improve your health? We generally just feel better when we are at an appropriate weight. Losing weight takes effort and work. Is it worth the effort?
Believe you are capable of achieving your goal.
• I'm sure you have achieved many things in your life. The same positive qualities that have helped you achieve what you wanted in life (a degree, a family, your first house) are the same qualities that will help you reach your goal. Break down your larger goals into small steps.
Realize that you deserve to achieve your goal.
• Think of all the people who appreciate you. Surely they would all agree you are worthy of achieving weight loss success. So why is it that we don't think we are worthy? You deserve to feel and look your best. Quit giving yourself the leftovers!! Realize that achieving your goals are important and make time for yourself to do some meal planning, activity, etc. When everybody's needs comes before ours we are telling ourselves that our needs and goals are not as important as others. That isn't true!!
I believe in you! Do you believe in you?
Monday, July 27, 2009
5 real-world weight loss solutions
1) Use forward thinking - sounds simple, but it's a fact: if you plan ahead for 'weak' diet moments, you'll know what you're supposed to be eating each day, and you'll be less likely to slip and succumb to momentary temptations.
2) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations.
3) Get Comfy - make new food choices and behaviors automatic by repeating them over and over, until they feel as natural as brushing your teeth. If you're tempted to 'cheat' or take a break, it means your diet was not comfortable, and was too harsh. You need to make your diet sustainable and lasting.
4) Collect Calorie Bargains - find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don't overindulge in your newly found Calorie Bargains - that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.
5) Follow my 'Think Before You Eat x 3 Rule' – before you put any food in your mouth, take three seconds to ask yourself three questions: "Am I really hungry?"; "Does this item have nutritional value?"; and "Is this food splurge-worthy?" Be certain that any extra calories are worth the extra time it will take to burn them off!
1) Use forward thinking - sounds simple, but it's a fact: if you plan ahead for 'weak' diet moments, you'll know what you're supposed to be eating each day, and you'll be less likely to slip and succumb to momentary temptations.
2) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations.
3) Get Comfy - make new food choices and behaviors automatic by repeating them over and over, until they feel as natural as brushing your teeth. If you're tempted to 'cheat' or take a break, it means your diet was not comfortable, and was too harsh. You need to make your diet sustainable and lasting.
4) Collect Calorie Bargains - find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don't overindulge in your newly found Calorie Bargains - that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.
5) Follow my 'Think Before You Eat x 3 Rule' – before you put any food in your mouth, take three seconds to ask yourself three questions: "Am I really hungry?"; "Does this item have nutritional value?"; and "Is this food splurge-worthy?" Be certain that any extra calories are worth the extra time it will take to burn them off!
Wednesday, July 22, 2009
In 5 years
How old will you be in five years? Take a moment and think about it. Who will you be in five years? What will you look like in five years? What will you weigh?
I know these are hard to answer because it is the future but what you are doing in the present, can and will have an impact on you in 5 years.
What are you eating?
In the next five years you can do nothing or.... you can choose to dream, set goals and reach them. Either way, you will be five years older. That birthday might find you dissatisfied, restless and wondering.
Or......you could find yourself invigorated, purpose directed, looking back at a satisfying stretch of life.
It's your choice!
I know these are hard to answer because it is the future but what you are doing in the present, can and will have an impact on you in 5 years.
What are you eating?
In the next five years you can do nothing or.... you can choose to dream, set goals and reach them. Either way, you will be five years older. That birthday might find you dissatisfied, restless and wondering.
Or......you could find yourself invigorated, purpose directed, looking back at a satisfying stretch of life.
It's your choice!
Monday, July 13, 2009
GARDEN OF SUCCESS
GARDEN OF SUCCESS
PLANT FIVE ROWS OF PEAS:
PATIENCE
PERSEVERANCE
PREPARATION
PLANNING
POSITIVENESS
PLANT 3 ROWS OF SQUASH:
SQUASH NEGATIVITY
SQUASH DIETING
SQUASH DEPRIVATION
PLANT FIVE ROWS OF LETTUCE
LET US BE POSITIVE
LET US TAKE RESPONSIBILITY
LET US BE IN CONTROL
LET US REWARD OUR ACCOMPLISHMENTS
LET US BE EMPOWERED
NO GARDEN IS COMPLETE WITHOUT TURNIPS
TURN UP WITH A POSITIVE ATTITUDE
TURN UP WITH A SMILE
TURN UP WITH NEW IDEAS
TURN UP WITH REAL DETERMINATION
TURN UP WITH SUCCESS
MAY YOUR GARDEN FLOURISH!!
All this positiveness from our garden can help us every day to be successful at weight loss. Vacation time is here and we can make it work for us!!
Vacations are about stress relief and taking care of ourselves. Having more time for ourselves for planning and fun activities can really help us stay in control. Planning and tracking can make vacations successful at the scale.
PLANT FIVE ROWS OF PEAS:
PATIENCE
PERSEVERANCE
PREPARATION
PLANNING
POSITIVENESS
PLANT 3 ROWS OF SQUASH:
SQUASH NEGATIVITY
SQUASH DIETING
SQUASH DEPRIVATION
PLANT FIVE ROWS OF LETTUCE
LET US BE POSITIVE
LET US TAKE RESPONSIBILITY
LET US BE IN CONTROL
LET US REWARD OUR ACCOMPLISHMENTS
LET US BE EMPOWERED
NO GARDEN IS COMPLETE WITHOUT TURNIPS
TURN UP WITH A POSITIVE ATTITUDE
TURN UP WITH A SMILE
TURN UP WITH NEW IDEAS
TURN UP WITH REAL DETERMINATION
TURN UP WITH SUCCESS
MAY YOUR GARDEN FLOURISH!!
All this positiveness from our garden can help us every day to be successful at weight loss. Vacation time is here and we can make it work for us!!
Vacations are about stress relief and taking care of ourselves. Having more time for ourselves for planning and fun activities can really help us stay in control. Planning and tracking can make vacations successful at the scale.
Tuesday, July 7, 2009
Think before you eat
5 real-world weight loss solutions
Here's how you can find the order and motivation that you'll need to start exercising and thinking about what you eat:
1) Use forward thinking - sounds simple, but it's a fact: if you plan ahead for 'weak' diet moments, you'll know what you're supposed to be eating each day, and you'll be less likely to slip and succumb to momentary temptations.
2) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations.
3) Get Comfy - make new food choices and behaviors automatic by repeating them over and over, until they feel as natural as brushing your teeth. If you're tempted to 'cheat' or take a break, it means your diet was not comfortable, and was too harsh. You need to make your diet sustainable and lasting.
4) Collect Calorie Bargains - find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don't overindulge in your newly found Calorie Bargains - that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.
5) Follow my 'Think Before You Eat x 3 Rule' – before you put any food in your mouth, take three seconds to ask yourself three questions: "Am I really hungry?"; "Does this item have nutritional value?"; and "Is this food splurge-worthy?" Be certain that any extra calories are worth the extra time it will take to burn them off!
Here's how you can find the order and motivation that you'll need to start exercising and thinking about what you eat:
1) Use forward thinking - sounds simple, but it's a fact: if you plan ahead for 'weak' diet moments, you'll know what you're supposed to be eating each day, and you'll be less likely to slip and succumb to momentary temptations.
2) Fast Food Is OK – as long as you order smart! Most fast-food restaurant menus offer low-calorie options; learn what they are before you show up to avoid last-minute temptations.
3) Get Comfy - make new food choices and behaviors automatic by repeating them over and over, until they feel as natural as brushing your teeth. If you're tempted to 'cheat' or take a break, it means your diet was not comfortable, and was too harsh. You need to make your diet sustainable and lasting.
4) Collect Calorie Bargains - find three or four lower-calorie versions of what you typically eat three to four times a week and make substitutions you can live with, forever. (Just make sure you don't overindulge in your newly found Calorie Bargains - that defeats the purpose!) My meal plans have built-in Calorie Bargains, to give you easy, brand-name substitution options that will still keep you on track.
5) Follow my 'Think Before You Eat x 3 Rule' – before you put any food in your mouth, take three seconds to ask yourself three questions: "Am I really hungry?"; "Does this item have nutritional value?"; and "Is this food splurge-worthy?" Be certain that any extra calories are worth the extra time it will take to burn them off!
Thursday, July 2, 2009
NEVER QUIT PLEDGE
NEVER QUIT PLEDGE
Today I promise I will not quit.
I pledge that no matter how many ups and downs I pass through,
I will continue on my journey. I pledge to make a NEW START today,
and forgive myself for my past,
And to stop being so critical of myself.
I pledge to take control of myself,
To stop making excuses,
And stop blaming other people or situations.
I pledge to treat myself as I would my Best Friend,
Because that is who I am.
I pledge to stay in the race And to be a WINNER!
Today I promise I will not quit.
I pledge that no matter how many ups and downs I pass through,
I will continue on my journey. I pledge to make a NEW START today,
and forgive myself for my past,
And to stop being so critical of myself.
I pledge to take control of myself,
To stop making excuses,
And stop blaming other people or situations.
I pledge to treat myself as I would my Best Friend,
Because that is who I am.
I pledge to stay in the race And to be a WINNER!
Monday, June 29, 2009
Motivation!
Motivation
M is for Main! You've heard the expressions "main man" and "you're my main friend". Well, you have to be your own main person! There are other people who are important to you in your life, but you have to be the "main" one!
O is for Only! Whatever it is that you want to do, whether it's going out for that new job or whether it's losing some weight, you are the "only" one who can do this for yourself. And it should be "only" for you not, others that you choose to do it.
T is for Timing! Things take time! You don't think Monet painted those water lilies overnight. Everything that is worthwhile is being nourished by time! It takes "time" to plan good menu's, and "time" to exercise. Give yourself "time"...You deserve it!
I is for Individual! Even if you have a twin or 5 or 6 siblings, you are still an individual. An individual is one that makes up his or her own mind and that beats his or her drum to a certain rhythm. You are an "individual"
V is for Victory. We usually hear this word at the Olympics, but every day you can feel victorious! When you plan to do something and you accomplish it, it is a victory -- no matter how big or small! Be "victorious!"
A is for Attitude. There are three kinds of attitude -- positive, negative, and numb. Which one are you? Two lead you down the hill, and one takes you to the top! Trying to find some thing positive in the things around you will guide your attitude in a positive direction! Keep your "attitude" Positive
T is for Tolerance. There is so much that can bother us in a day. Our jobs; sometimes even our family and friends! We are tested each day to find out what our breaking points are. If tolerance was a book, each of its pages would have only one word printed on it, and that word would be patience. Be patient and practice "tolerance!"
I is for Ideas. Always thinking of ideas is an exercise that few practice. Most people start off by saying, "Hey, I got a great idea,
" but they never finish it. It just stays an idea. The trick is to continually think about your ideas until they become a reality.
O is for Optimism. Half full or half empty? You've heard that expression so many times. You can think that things are gonna work out, or you can think that things will never work out! If you believe that things in your life will never work out, trust me, they never will! But if you can think about something, and keep thinking about the joys and happiness it will bring you, you will be that optimistic person you've always wanted to be! Stay "optimistic!"
N is for Nerve. It takes nerve to get on the roller coaster at Six Flags! It takes nerve to bungee jump! For me, it takes "nerve "to get up here and give a program. And even though I have to read what I give it's good information that we all need. Anything worthwhile takes a little nerve!
Put all of these together and you have "Motivation"...
What we all need to get the job done!
M is for Main! You've heard the expressions "main man" and "you're my main friend". Well, you have to be your own main person! There are other people who are important to you in your life, but you have to be the "main" one!
O is for Only! Whatever it is that you want to do, whether it's going out for that new job or whether it's losing some weight, you are the "only" one who can do this for yourself. And it should be "only" for you not, others that you choose to do it.
T is for Timing! Things take time! You don't think Monet painted those water lilies overnight. Everything that is worthwhile is being nourished by time! It takes "time" to plan good menu's, and "time" to exercise. Give yourself "time"...You deserve it!
I is for Individual! Even if you have a twin or 5 or 6 siblings, you are still an individual. An individual is one that makes up his or her own mind and that beats his or her drum to a certain rhythm. You are an "individual"
V is for Victory. We usually hear this word at the Olympics, but every day you can feel victorious! When you plan to do something and you accomplish it, it is a victory -- no matter how big or small! Be "victorious!"
A is for Attitude. There are three kinds of attitude -- positive, negative, and numb. Which one are you? Two lead you down the hill, and one takes you to the top! Trying to find some thing positive in the things around you will guide your attitude in a positive direction! Keep your "attitude" Positive
T is for Tolerance. There is so much that can bother us in a day. Our jobs; sometimes even our family and friends! We are tested each day to find out what our breaking points are. If tolerance was a book, each of its pages would have only one word printed on it, and that word would be patience. Be patient and practice "tolerance!"
I is for Ideas. Always thinking of ideas is an exercise that few practice. Most people start off by saying, "Hey, I got a great idea,
" but they never finish it. It just stays an idea. The trick is to continually think about your ideas until they become a reality.
O is for Optimism. Half full or half empty? You've heard that expression so many times. You can think that things are gonna work out, or you can think that things will never work out! If you believe that things in your life will never work out, trust me, they never will! But if you can think about something, and keep thinking about the joys and happiness it will bring you, you will be that optimistic person you've always wanted to be! Stay "optimistic!"
N is for Nerve. It takes nerve to get on the roller coaster at Six Flags! It takes nerve to bungee jump! For me, it takes "nerve "to get up here and give a program. And even though I have to read what I give it's good information that we all need. Anything worthwhile takes a little nerve!
Put all of these together and you have "Motivation"...
What we all need to get the job done!
Saturday, June 6, 2009
What's your "Dieting Trap?"
What's your "Dieting Trap?"
Diet Traps are those behaviors and situations that get you into dieting difficulties over and over again. Use this quiz to help you find yours. Check as many answers in each category as you think apply to you.
1. I usually eat the most junk food when:
A. I'm watching TV or at the computer.
B. I haven't eaten enough earlier in the day.
C. I'm out, or at a party or gathering.
D. I'm stressed out or alone.
2. The food I can't resist is:
A. A bag of chips.
B. A large fast-food burger on the run.
C. A bucket of movie popcorn.
D. Chocolate or a bowl of ice cream.
3. The first thing I usually do after work or at the end of the day is:
A. Watch TV or go online.
B. Eat dinner — I usually get home or work late.
C. Socialize with friends or family.
D. Try to relax — I have very stress-filled days.
4. My friends and family would probably describe me as:
A. Scattered, but focused.
B. A go-getter. I'm always juggling a million things.
C. A social butterfly. I'm always with my friends.
D. A drama queen or king. I tend to stress out a lot.
5. The last time I gave up on a diet, it was because:
A. It didn't help. I dieted, watched what I ate, but ended up gaining weight.
B. I didn't have enough time to think about what to eat.
C. It was too hard to stick to when I was out with friends.
D. I couldn't give up my favorite foods.
6. At work I typically:
A. Snack while answering e-mails or talking on the phone.
B. Skip lunch; I just don't have the time.
C. Am the first one to indulge when someone brings food to the office.
D. Eat at my desk when I'm working on a big project — it relaxes me.
Now go back and add up how many A's, B's, C's or D's you have…. See the explanation below.
If you picked two or more A's, your Diet Trap is: Unconscious Eating
You're sitting in front of your computer, tired and bored, so you open a drawer and pull out a box of cookies left over from a birthday party the week before. First it's just one cookie. Then it becomes two. Before you know it, the whole box is gone. Sound familiar? You just consumed well over 1,800 calories. Or, perhaps you pick at food all day while doing tasks but don't really taste what you've eaten after the first bite. Or you sit in front of the TV and eat a large bag of chips without even noticing.
Zap this Trap:
· Figure out your danger zones. TV, office computer, video games, etc. … You might want to post a notice: "Think Before You Eat." At work, you can create a no-food zone around your desk or work area. Make sure your co-workers know.
· Drink more. Make sure to have low- or no-calorie beverages available. Drinking can fill you up and keep your mouth occupied, without filling out your waist.
· Have low-cal options around. Always keep healthy Calorie Bargains available, and avoid having unhealthy food in the house. If there is unhealthy food in your house, that's what you'll probably eat. For instance, instead of buying chips, try bags of 100-calorie snacks. You can also portion your food in advance, not when you're in a trance. Pack up your foods in healthy portions so that when you go to grab, you already know that what you're eating is a healthy amount.
· Stay mindful. Try to enjoy the smell, taste and texture of anything you eat — that way you won't drift into a "food trance" and empty the bag of Cheetos. Keep in mind that random bites of anything can add up, but just by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's really worth it. Is it a Calorie Bargain or a Calorie Rip-Off?
· Don't snack, have real mini-meals. It's better to have half a turkey breast sandwich than a box of cookies. Create mini-meals so that you're satisfied.
· Eat in volume. Make sure you pick snacks that are so low in calories that it doesn't matter if you eat a lot (e.g., air-popped popcorn, low-calorie cereal).
· Prepare. Write down how you entertain your mouth, and prepare for the next time. What are you going to do to make sure it doesn't happen again?
If you picked two or more B's, your Diet Trap is: Delayed Feeding
How often have you been on the go and not eaten for a long while? As soon as you see a coffee shop, deli or a fast-food restaurant, everything on the menu looks delicious, so you overeat because you are hungry.
You skip breakfast because you're on the run, and you're really not that hungry. Or, you could really go for something but don't have the time, or your kitchen cabinets and fridge are bare. Before you know it, 2 p.m. has rolled around and you've had nothing but a few cups of coffee and maybe a buttered roll. You're primed to eat the first thing that crosses your path. Typically, in that situation you don't sit down and think about what would be healthy. Your body is telling you you're hungry, you're preoccupied with your work (or your kids), and a co-worker or friend comes over holding out an open box of chocolate chip cookies. You take three, scarfing them down so fast your mind doesn't even register that you've eaten. Before you know it, you've downed six cookies.
Zap this Trap:
· Make time to eat. Don't skip meals or wait too long between meals (keep healthy snacks like a small handful of nuts, some cut-up veggies, or low-cal cereals in your pocketbook or briefcase just in case). Skipping meals may seem like a diet shortcut, but in no time it will become a diet detour — because your body will simply rebel.
· Set it up. No matter how tired or rushed or stressed you may be, don't skip breakfast (or any meal, for that matter). The research is overwhelming that eating breakfast helps you control your weight. Find healthy fast-food breakfasts by looking online at the various menus and picking the healthiest choices (e.g., an Egg McMuffin, at 300 calories is certainly better than nothing). Create a standing order at the local deli for breakfast to be delivered to your office. Bring fruit for a mid-morning snack so you don't overeat at lunch.
· Make your food choices in advance. Decide in the evening what you're going to order for breakfast the next day, or stock up on convenience breakfast foods that are healthy (e.g., Egg Beaters). Make sure to bring your own healthy lunch or have healthy choices available at the eateries in your area (create a menu book and circle all the healthy foods in advance). Think ahead and know the better-for-you choices at your office vending machine, office cafeteria or in your neighborhood. Stock healthy frozen foods (e.g., Healthy Choice, Kashi and Lean Cuisine) or foods that require just a microwave, such as soups with less than 120 calories per cup — they fill you up fast.
If you picked two or more C's, your Diet Trap is: Social Eating
Social eating is a little different from mindless eating because you probably are paying attention to what you're eating — you just "excuse" yourself because you're with your friends or because it's a special occasion. You're having so much fun that you're not worrying about calories. You're sitting at a restaurant, having a great conversation with family or friends, and the bread basket is on the table, along with an excellent bottle of red wine. You're enjoying yourself. You eat a few pieces of bread, dip it in oil, and have a couple of glasses of wine. For the time being, you're oblivious to what you're consuming — or perhaps you just let yourself off the hook, figuring, hey, you only live once, and food is a major part of the whole social experience.
Zap this Trap:
· Keep track of what you're eating when socializing.
· Eat with a plan. Even when you're socializing, don't just wing it. Have an idea of what you're going to eat before you get in the thick of it. For example, plan on ordering a Calorie Bargain, like salad or low-calorie soup, instead of taking from that bottomless bread basket.
· Learn to spot the low-cal options on the menu. Seek them out. Make it a game, and keep it social.
· Eat before parties or any social gathering. Don't go starving.
· Don't feel obligated to eat a bunch of snacks just because someone offered them. Learn to say "no" with style.
If you picked two or more D's, your Diet Trap is: Stress Eating
"I've had the worst day. I'm going home and curling up on the couch with a pint of Ben & Jerry's!" Whenever you're feeling stressed or irritable or depressed, you know you can count on food to cheer you up. Why? We tend to link food with the way we feel, and many foods remind us of happy occasions. In fact, certain foods — like anything loaded with carbs — can even affect our brain chemistry to make us feel calmer.
Not only do these foods comfort us, but we also tend to forgive ourselves for overindulging when we're feeling down. Studies have shown that when something is really stressing you out, you're more likely to let other things slide. So if you're panicking or stressed, you might think, "OK, I just can't worry about my diet right now. I have way too much on my mind. I'll get back on track after midterms are over."
So what's the big deal about a few extra calories and fat grams? Well, while food can offer comfort during emotional uncertainty, most experts stress the importance of maintaining control over your internal environment despite the fact that external factors may be unstable. Being able to look inward and feel good about your nutrition and health is critical.
Zap this Trap:
· Avoid sugar crashes. Eating junk foods could leave you feeling tired and unsatisfied. For a better carb boost, have anything with 100 percent whole grain.
· Keep stress under control. Come up with non-food ways to take control. Here are some examples: Take a walk (or any exercise); take a bath; call a friend; go to a movie and bring along healthy foods; blog online (www.blogger.com); get a manicure; take your dog for a walk; read a good book; or listen to music.
Did you find your dieting trap? Is it correct? Mine sure was. I am an unconscious eater….. I have decided not to bring any food to my computer desk anymore. I will have something low or no calorie to drink here. I hope this helped you and will encourage you to get on the right path to healthy living.
Diet Traps are those behaviors and situations that get you into dieting difficulties over and over again. Use this quiz to help you find yours. Check as many answers in each category as you think apply to you.
1. I usually eat the most junk food when:
A. I'm watching TV or at the computer.
B. I haven't eaten enough earlier in the day.
C. I'm out, or at a party or gathering.
D. I'm stressed out or alone.
2. The food I can't resist is:
A. A bag of chips.
B. A large fast-food burger on the run.
C. A bucket of movie popcorn.
D. Chocolate or a bowl of ice cream.
3. The first thing I usually do after work or at the end of the day is:
A. Watch TV or go online.
B. Eat dinner — I usually get home or work late.
C. Socialize with friends or family.
D. Try to relax — I have very stress-filled days.
4. My friends and family would probably describe me as:
A. Scattered, but focused.
B. A go-getter. I'm always juggling a million things.
C. A social butterfly. I'm always with my friends.
D. A drama queen or king. I tend to stress out a lot.
5. The last time I gave up on a diet, it was because:
A. It didn't help. I dieted, watched what I ate, but ended up gaining weight.
B. I didn't have enough time to think about what to eat.
C. It was too hard to stick to when I was out with friends.
D. I couldn't give up my favorite foods.
6. At work I typically:
A. Snack while answering e-mails or talking on the phone.
B. Skip lunch; I just don't have the time.
C. Am the first one to indulge when someone brings food to the office.
D. Eat at my desk when I'm working on a big project — it relaxes me.
Now go back and add up how many A's, B's, C's or D's you have…. See the explanation below.
If you picked two or more A's, your Diet Trap is: Unconscious Eating
You're sitting in front of your computer, tired and bored, so you open a drawer and pull out a box of cookies left over from a birthday party the week before. First it's just one cookie. Then it becomes two. Before you know it, the whole box is gone. Sound familiar? You just consumed well over 1,800 calories. Or, perhaps you pick at food all day while doing tasks but don't really taste what you've eaten after the first bite. Or you sit in front of the TV and eat a large bag of chips without even noticing.
Zap this Trap:
· Figure out your danger zones. TV, office computer, video games, etc. … You might want to post a notice: "Think Before You Eat." At work, you can create a no-food zone around your desk or work area. Make sure your co-workers know.
· Drink more. Make sure to have low- or no-calorie beverages available. Drinking can fill you up and keep your mouth occupied, without filling out your waist.
· Have low-cal options around. Always keep healthy Calorie Bargains available, and avoid having unhealthy food in the house. If there is unhealthy food in your house, that's what you'll probably eat. For instance, instead of buying chips, try bags of 100-calorie snacks. You can also portion your food in advance, not when you're in a trance. Pack up your foods in healthy portions so that when you go to grab, you already know that what you're eating is a healthy amount.
· Stay mindful. Try to enjoy the smell, taste and texture of anything you eat — that way you won't drift into a "food trance" and empty the bag of Cheetos. Keep in mind that random bites of anything can add up, but just by paying attention, you can save a lot of calories. As a rule, never eat anything with more than 100 calories without taking at least 10 seconds to decide if it's really worth it. Is it a Calorie Bargain or a Calorie Rip-Off?
· Don't snack, have real mini-meals. It's better to have half a turkey breast sandwich than a box of cookies. Create mini-meals so that you're satisfied.
· Eat in volume. Make sure you pick snacks that are so low in calories that it doesn't matter if you eat a lot (e.g., air-popped popcorn, low-calorie cereal).
· Prepare. Write down how you entertain your mouth, and prepare for the next time. What are you going to do to make sure it doesn't happen again?
If you picked two or more B's, your Diet Trap is: Delayed Feeding
How often have you been on the go and not eaten for a long while? As soon as you see a coffee shop, deli or a fast-food restaurant, everything on the menu looks delicious, so you overeat because you are hungry.
You skip breakfast because you're on the run, and you're really not that hungry. Or, you could really go for something but don't have the time, or your kitchen cabinets and fridge are bare. Before you know it, 2 p.m. has rolled around and you've had nothing but a few cups of coffee and maybe a buttered roll. You're primed to eat the first thing that crosses your path. Typically, in that situation you don't sit down and think about what would be healthy. Your body is telling you you're hungry, you're preoccupied with your work (or your kids), and a co-worker or friend comes over holding out an open box of chocolate chip cookies. You take three, scarfing them down so fast your mind doesn't even register that you've eaten. Before you know it, you've downed six cookies.
Zap this Trap:
· Make time to eat. Don't skip meals or wait too long between meals (keep healthy snacks like a small handful of nuts, some cut-up veggies, or low-cal cereals in your pocketbook or briefcase just in case). Skipping meals may seem like a diet shortcut, but in no time it will become a diet detour — because your body will simply rebel.
· Set it up. No matter how tired or rushed or stressed you may be, don't skip breakfast (or any meal, for that matter). The research is overwhelming that eating breakfast helps you control your weight. Find healthy fast-food breakfasts by looking online at the various menus and picking the healthiest choices (e.g., an Egg McMuffin, at 300 calories is certainly better than nothing). Create a standing order at the local deli for breakfast to be delivered to your office. Bring fruit for a mid-morning snack so you don't overeat at lunch.
· Make your food choices in advance. Decide in the evening what you're going to order for breakfast the next day, or stock up on convenience breakfast foods that are healthy (e.g., Egg Beaters). Make sure to bring your own healthy lunch or have healthy choices available at the eateries in your area (create a menu book and circle all the healthy foods in advance). Think ahead and know the better-for-you choices at your office vending machine, office cafeteria or in your neighborhood. Stock healthy frozen foods (e.g., Healthy Choice, Kashi and Lean Cuisine) or foods that require just a microwave, such as soups with less than 120 calories per cup — they fill you up fast.
If you picked two or more C's, your Diet Trap is: Social Eating
Social eating is a little different from mindless eating because you probably are paying attention to what you're eating — you just "excuse" yourself because you're with your friends or because it's a special occasion. You're having so much fun that you're not worrying about calories. You're sitting at a restaurant, having a great conversation with family or friends, and the bread basket is on the table, along with an excellent bottle of red wine. You're enjoying yourself. You eat a few pieces of bread, dip it in oil, and have a couple of glasses of wine. For the time being, you're oblivious to what you're consuming — or perhaps you just let yourself off the hook, figuring, hey, you only live once, and food is a major part of the whole social experience.
Zap this Trap:
· Keep track of what you're eating when socializing.
· Eat with a plan. Even when you're socializing, don't just wing it. Have an idea of what you're going to eat before you get in the thick of it. For example, plan on ordering a Calorie Bargain, like salad or low-calorie soup, instead of taking from that bottomless bread basket.
· Learn to spot the low-cal options on the menu. Seek them out. Make it a game, and keep it social.
· Eat before parties or any social gathering. Don't go starving.
· Don't feel obligated to eat a bunch of snacks just because someone offered them. Learn to say "no" with style.
If you picked two or more D's, your Diet Trap is: Stress Eating
"I've had the worst day. I'm going home and curling up on the couch with a pint of Ben & Jerry's!" Whenever you're feeling stressed or irritable or depressed, you know you can count on food to cheer you up. Why? We tend to link food with the way we feel, and many foods remind us of happy occasions. In fact, certain foods — like anything loaded with carbs — can even affect our brain chemistry to make us feel calmer.
Not only do these foods comfort us, but we also tend to forgive ourselves for overindulging when we're feeling down. Studies have shown that when something is really stressing you out, you're more likely to let other things slide. So if you're panicking or stressed, you might think, "OK, I just can't worry about my diet right now. I have way too much on my mind. I'll get back on track after midterms are over."
So what's the big deal about a few extra calories and fat grams? Well, while food can offer comfort during emotional uncertainty, most experts stress the importance of maintaining control over your internal environment despite the fact that external factors may be unstable. Being able to look inward and feel good about your nutrition and health is critical.
Zap this Trap:
· Avoid sugar crashes. Eating junk foods could leave you feeling tired and unsatisfied. For a better carb boost, have anything with 100 percent whole grain.
· Keep stress under control. Come up with non-food ways to take control. Here are some examples: Take a walk (or any exercise); take a bath; call a friend; go to a movie and bring along healthy foods; blog online (www.blogger.com); get a manicure; take your dog for a walk; read a good book; or listen to music.
Did you find your dieting trap? Is it correct? Mine sure was. I am an unconscious eater….. I have decided not to bring any food to my computer desk anymore. I will have something low or no calorie to drink here. I hope this helped you and will encourage you to get on the right path to healthy living.
Friday, April 17, 2009
4 Stages of Temptation
James 1:14-15 But each one is tempted when, by his own evil desire, he is dragged away and enticed. Then, after desire has conceived, it gives birth to sin; and sin, when it is full-grown, gives birth to death.
There are 4 stages of temptation and if you become aware of them you will be able to short circuit your tempting thoughts before they cause you to act in a way that sabotages your diet.
1. Temptation Starts With a Thought
Tempting thoughts cannot be avoided and everyone has them, and while you cannot prevent them from popping up you can keep from acting on them.
2. Temptation Progresses When You Entertain The Thought.
Entertaining the tempting thought means you allow the tempting thought to stay in your head, you begin to focus on it and the temptation grows.
3. You Start Believing Your Temptation is Valid. If you tell yourself over and over again that something is right or justified, then you are likely to start believing it, even if that something is negative and potentially harmful to your health. It is at this stage that you start making up stories about your temptation such as, "One little cookie won't hurt." "I can just eat tonight and get back on track tomorrow."
4. You ACT.
You abandon your diet and exercise and go out for a greasy burger because "It's just too tempting" at least that is what you tell yourself. Or one cookie leads to the whole bag of cookies.
This is the predictable path of temptation and it is one that will destroy your best laid weight loss plans, unless you short circuit it, and here is the simple way to do that. Learn to identify your tempting thoughts, you might have so many running through your head that you have stopped paying attention to them, so your first step is to tune in.
Once you are good at identifying your tempting thoughts, say CANCEL and replace them with positive reminders of your goal. This is simple yet it takes practice but just like learning to play a musical instrument, the more you practice the better you get.
Tempting thoughts will sabotage your best intentions but only if you allow them, practice canceling your tempting thoughts and you will pave the way to weight loss success.
There are 4 stages of temptation and if you become aware of them you will be able to short circuit your tempting thoughts before they cause you to act in a way that sabotages your diet.
1. Temptation Starts With a Thought
Tempting thoughts cannot be avoided and everyone has them, and while you cannot prevent them from popping up you can keep from acting on them.
2. Temptation Progresses When You Entertain The Thought.
Entertaining the tempting thought means you allow the tempting thought to stay in your head, you begin to focus on it and the temptation grows.
3. You Start Believing Your Temptation is Valid. If you tell yourself over and over again that something is right or justified, then you are likely to start believing it, even if that something is negative and potentially harmful to your health. It is at this stage that you start making up stories about your temptation such as, "One little cookie won't hurt." "I can just eat tonight and get back on track tomorrow."
4. You ACT.
You abandon your diet and exercise and go out for a greasy burger because "It's just too tempting" at least that is what you tell yourself. Or one cookie leads to the whole bag of cookies.
This is the predictable path of temptation and it is one that will destroy your best laid weight loss plans, unless you short circuit it, and here is the simple way to do that. Learn to identify your tempting thoughts, you might have so many running through your head that you have stopped paying attention to them, so your first step is to tune in.
Once you are good at identifying your tempting thoughts, say CANCEL and replace them with positive reminders of your goal. This is simple yet it takes practice but just like learning to play a musical instrument, the more you practice the better you get.
Tempting thoughts will sabotage your best intentions but only if you allow them, practice canceling your tempting thoughts and you will pave the way to weight loss success.
Sunday, April 5, 2009
A matter of size
SMALL PORTIONS
A Matter of Size
Have you ever ate at a very fancy expensive restaurant? Did you notice that the food portions are very small? Do you know that these portions are the size we should be eating? Too bad we have to pay an astronomical amount to get the right size portions.
Super-sized portions are an important reason why 66.3 percent of Americans are overweight. Large portions contribute directly to the number of calories we consume.
For most Americans, feeling satisfied and feeling stuffed are one and the same. But in many places, children are taught to leave the table feeling three-quarters full. In traditional societies, taking food from a shared dish helps to keep portions down. Do you remember the book, French Women Don't Get Fat? It was about portion control.
The trick is to limit yourself to eating high-quality food that is fresh and well-prepared - and then to savor each and every bite, and relax! Eating is about the sharing and conversing in addition to the food.
Walk the Walk
You can train your body and mind to actually prefer small portions. Cut back gently. Acknowledge your fear. You can always have more… Practice these techniques and, in time, you will be happier eating less.
Drink a glass of water before you eat and then sip water throughout your meal.
Begin your meal with a broth-based soup to calm your appetite.
Use a small plate, bowls and glasses, and then don't fill them to the brim.
Plate the food in the kitchen and keep the serving platters off the table.
Put away the extra portions in the refrigerator or freezer right away before sitting down to eat.
Don't stop eating the food you love. Learn to relish a small amount instead.
Eat slowly enough to give yourself the change to be satisfied with less.
Serve more vegetables for your dining companions who think they need to eat more food.
Don't make huge portions of food, instead of a 9x13 dish of lasagna, make two dishes of 8x8, and freeze one for another meal next week.
A Matter of Size
Have you ever ate at a very fancy expensive restaurant? Did you notice that the food portions are very small? Do you know that these portions are the size we should be eating? Too bad we have to pay an astronomical amount to get the right size portions.
Super-sized portions are an important reason why 66.3 percent of Americans are overweight. Large portions contribute directly to the number of calories we consume.
For most Americans, feeling satisfied and feeling stuffed are one and the same. But in many places, children are taught to leave the table feeling three-quarters full. In traditional societies, taking food from a shared dish helps to keep portions down. Do you remember the book, French Women Don't Get Fat? It was about portion control.
The trick is to limit yourself to eating high-quality food that is fresh and well-prepared - and then to savor each and every bite, and relax! Eating is about the sharing and conversing in addition to the food.
Walk the Walk
You can train your body and mind to actually prefer small portions. Cut back gently. Acknowledge your fear. You can always have more… Practice these techniques and, in time, you will be happier eating less.
Drink a glass of water before you eat and then sip water throughout your meal.
Begin your meal with a broth-based soup to calm your appetite.
Use a small plate, bowls and glasses, and then don't fill them to the brim.
Plate the food in the kitchen and keep the serving platters off the table.
Put away the extra portions in the refrigerator or freezer right away before sitting down to eat.
Don't stop eating the food you love. Learn to relish a small amount instead.
Eat slowly enough to give yourself the change to be satisfied with less.
Serve more vegetables for your dining companions who think they need to eat more food.
Don't make huge portions of food, instead of a 9x13 dish of lasagna, make two dishes of 8x8, and freeze one for another meal next week.
Tuesday, March 31, 2009
After I reach my goal, what then?
After I have reached my goal, what then?
Whether it is 10,000 steps or some other activity, if you are reaching your daily activity goal pretty regularly, here is what you need to know:
· It takes about six months to "lock in" a new behavior. Aim to do what is necessary to change your exercise behavior permanently. Be prepared to dedicate yourself to your daily goal each day for a minimum of six months. If you do that, you are much more likely to maintain this goal permanently.
· If you skip a few days due to illness, work or other obligations, the sooner you get back into the exercise groove, the more likely you will be able to get back into your routine.
· If you continue to skip days, you will discover it is a downward spiral. The more days you skip, the more likely you will abandon your program altogether.
· If you can get back in the groove and exercise two days in a row, you will discover that the third day of exercise will be easier to achieve.
· If you are starting to get bored, try a new route, find something interesting to walk and see.
· As another hedge against boredom, consider finding a buddy to exercise with or locate a few buddies you can call upon to join you from time to time.
Whether it is 10,000 steps or some other activity, if you are reaching your daily activity goal pretty regularly, here is what you need to know:
· It takes about six months to "lock in" a new behavior. Aim to do what is necessary to change your exercise behavior permanently. Be prepared to dedicate yourself to your daily goal each day for a minimum of six months. If you do that, you are much more likely to maintain this goal permanently.
· If you skip a few days due to illness, work or other obligations, the sooner you get back into the exercise groove, the more likely you will be able to get back into your routine.
· If you continue to skip days, you will discover it is a downward spiral. The more days you skip, the more likely you will abandon your program altogether.
· If you can get back in the groove and exercise two days in a row, you will discover that the third day of exercise will be easier to achieve.
· If you are starting to get bored, try a new route, find something interesting to walk and see.
· As another hedge against boredom, consider finding a buddy to exercise with or locate a few buddies you can call upon to join you from time to time.
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