Learn something new today!

Just ordered a copy (autographed of course) of Dr. Barry Franklin and Joe Piscatella's new book:  Prevent, Halt and Reverse Heart Disease - looking forward to reading it.  Have enjoyed the research of Dr. Franklin and the writings of Joe Piscatella for many years.  I'm a true believer in prevention - and it is never to late to begin YOUR prevention program. 

Remember sometimes ya just have to force yourself to make the right choices, and other times it's a snap.  The more you succeed, the snappier things Become.

Lose Weight & Keep it off Today...

The ability to successfully and healthfully lose weight and keep it off forever is possible – even if you have tried and failed numerous times over your lifetime.  You possess the ability to lose weight and keep it off, and it lies deep WiTHIN You Now!™  It is time to STOP looking on the outside for somebody or something to do it for you, stop blaming everything and everyone except yourself… and Become successful.  If you want to achieve a healthy, attractive body weight and stay that way forever, you can and you will, by turning your attention inward, gaining control of your own thoughts, identifying and extinguishing outside control and influence, and finally allowing your true inner strength to emerge and work for you.  Achieving a healthy, attractive body weight forever involves the realization of hard truths, inward and outward tough love and a goal. 

Start today, Start Now, YOU have the inner strength, energy and power to succeed...Stay tuned for more..SHD

Don't Weight to empty your fat bucket!

I know its tempting....but don't do it!  Don't weight for January to "take it off"!  Today is the best day to begin a lifetime of weight management......STOP PUTTING IT OFF AND START TAKING IT OFF!

I overheard an overweight woman at a holiday party announce"  "It's coming off next year".  I couldn't help but think......."REALLY"?!?  What makes next year any different than today?  Do you mean to tell me that suddenly things will just start to click - you'll start managing your every meal and snack?  Suddenly your problems with binging, over-indulging, and your "to heck with it" attitude will disappear?  Suddenly the new year will bring some sort of magical thing that will allow you to exercise daily, face challenging food situations and win? Or maybe you're planning a stomach surgery and that is going to take care of everything?   I think not. 

Convince yourself that losing weight and keeping it off is your first and most important priority by following a healthy lifestyle today......next year brings no magic.  The magic is WiTHIN You Now!™

Thanks to HealthHabits@Twitter for this article. Click on this article for some holiday hints: http://www.healthhabits.ca/2010/12/23/3-tips-avoid-christmas-party-pig-out/

Addicted to food?

Clink on this link http://dld.bz/Cmc5  and check out this article regarding how the chemicals in our body and brain lead us down the fat bucket pathway......  let me know what you think!

What Motivates You?

Just the sound of the word "motivation" is exciting, especially when associated with anything to do with weight loss and keeping weight off.  Motivation seems some magical "thing" that just happens and makes us want to do something.  Unfortunately, motivation is difficult to come by and one must be truly motivated to even put in the work required to find their own motivation (especially the weight loss and keeping weight off type of motivation). Truth be known, we are more often than not driven more by what I call....  "The Anti-Motivation", spending much time thinking of ways NOT to do things, such as diet and exercise and all the boring, nasty things we must actually get ourselves motivated to do to lose weight and keep it off - excuses, excuses, excuses. We somehow find the motivation to dream up some amazing excuses!

"Motivation" is the carrot, the prize, the incentive that triggers the GO chemicals in our brain.  For millions, the prospect of stomach surgery can get the GO chemicals going with thoughts of rapid weight loss clouding any reasonable thought process required to think through this potentially life changing procedure. For those about to receive this magical knifing, the motivation to lose initial weight and attend any number of counseling sessions as required by the insurance company is NO PROBLEM!  Just think -  suddenly thinness - all weight problems gone (there's the carrott).  The bad news....where are those wondrous GO chemicals three years post op when the weight starts looming once again?? (Gee, maybe I should have taken off my surgery goggles and listened more closely in those classes).

If you're serious about weight loss and weight management...think about what motivates you - think about what might motivate you -reflect upon a time in your life when you were truly motivated.  Conjure up ways to get yourself inspired to reach for the carrot.  Imagine yourself motivated and  allow your brain to find those GO chemicals and get them surging through your body.  Be a kid again and play pretend if you're blocking....BE motivated, believe it and keep going and going and going - it will save your life.  With motivation and those GO chemicals on your side.....the low fat, low calorie, healthy diet is the easy part.

Weight Loss Surgery & Supplements

Without the proper tools, weight loss surgery of any type does not work in the long run.  Weight loss surgeries usually benefit only the surgeons.  Also, any advertisements regarding weight loss supplements - I do not support.

Dr. Stacey A. Hilton-Davis

Tweeting thru the Holidays

The World of Twitter is now upon us all.  Zillions of resources - try it - I have. Follow me on Twitter @drhiltondavis. 

If you are interested in my Psychological self-therapy.....WiTHIN You Now!™........stay tuned.  Guaranteed to help you with the challenges of weight management.

WiTHIN You Now!™........my book is in progress - you will LOVE!!

Rainy days, food & money

Rainy days are great days to dust off your exercise videos, put your mat down and move....stretch, Yoga, and little cardio.  Then, before a hot bath, Google a healthy, low fat veggie soup recipe, run to the store thru the raindrops and get the fixins'. Enjoy some down time if you can, enjoy the Season, watch White Christmas with Bing Crosby and Vera Ellen and know you don't have to ever be THAT skinny...

Hint:  Save $600.00/year, buy the necessary tools ($100.00 at most) and give yourself your own manicures and pedicures.  After 5 years you will have saved $3,000.00.  You may need the extra cash one day.

Leave your hair to the pros....please.

Weight Loss Surgery

Just as obesity has rocketed over the past 30 years, weight loss surgeries have made the same incredible surge.  Regardless of the "type" of weight loss surgery choosen, the results are similar:  An immediate and sharp decrease in body weight due to an immediate and sharp decrease in food intake.  The good news is that this decrease in body weight lowers many risk factors for heart disease, cancer and depression. The bad news is that if the work has not been done prior to the surgery to put into place a lifetime behavior modification plan, the weight begins to creep back on leaving the surgery recipient exactly in the same shape they were prior to surgery - overweight, unhealthy and unhappy.
Most surgery centers require patients to attend classes and counseling prior to surgery as well as "getting back on track" classes. Yet for many, attending these classes is only a "going through the motions" activity. Clearly, for a large percentage of surgery candidates, the pre and post surgery counseling and education does not meet their needs.
Weight loss surgery is only successful if it results in lifetime weight management.  Dropping 100 pounds for fifteen minutes followed by weight gain is not success - it is sad and very dangerous.  Attending a class to "get back on track" after the surgery may be too late.
If you are considering weight loss surgery, don't fall into the trap of feeling as though you are the one who "won't put the weight back on".  Understand that once the novelty of the surgery wears off and your appetite comes back, you will be faced with the same challenges that led you into obesity.  Understand that weight loss is a very small aspect of weight management, and without serious behavior modification tools to help you through the rest of your life, success will be only a dream.
Stay tuned to my column for behavior modification tools that will help you today and tomorrow - with or without weight loss surgery.

My published article on "Examiner.com"

I am proud to say this article was published recently on "Examiner.com" for which I am a "Local Examiner"... Log on and take a look at this very cool on-line newspaper...

Men and women alike seek to achieve the “Six Pack” - those chiseled abs that symbolize sex appeal, self-control, and hours in the gym.  Yet recent research indicates that more than 50% of US adults have abdominal obesity or “belly fat” and millions of dollars are spent on diets and potions that promise results with little to no avail.  So, the question remains, is there a well-researched, scientific way to “target” and burn belly fat with the foods we eat?   The good news is that the answer is YES!  Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it.  Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin responses and makes it easier to mobilize those belly fat stores.

In a nutshell, try adding foods to your diet that contain the whole grain kernel such as brown rice, oatmeal and popcorn (without butter of course) and reducing foods from your diet that have been processed by machinery that strips the bran and germ from the whole grain such as white rice and pasta made with white flour.  Along with your regular exercise program and a focused mindset, this diet modification promises to produce true results and a healthier you.

Women only gyms and spas???

A recent article in the HEALTHBEAT section of the San Gabriel Valley Tribune ran an article on Women only gyms and spas (such as Curves and others).  One of the experts quoted said: "The majority of obese women in the US are intimidated to visit mixed gender fitness clubs."  The expert also stated that "women only health clubs have provided a solution for many of these women".......define solution please?!?  Yes, there are no men in these types of gyms.....but after the initial joining buzz, do women really stick with them?  My research says NO.  Sticking with any gym, no matter how amazing, no matter how wonderful means SHOWING UP AT LEAST 3 TO 5 TIMES A WEEK FOR THE REST OF YOUR LIFE.

For those of you who DO get to the gym 3 to 5 times a week (ALWAYS AND I MEAN YEARS GIRLS)....GREAT and we love, respect and admire you!!  For those of you who just don't dig gyms or organized exercise of any nature...you are in luck and we love, respect and admire you too!!  YOU DON'T NEED A GYM TO EXERCISE!!  Below is a list of necessary items for regular exercise both cardio and resistance:

1. Good walking Shoes - (I know you have these)
2. A neighborhood or high school track - (I know you have one or both of these)
3. 3, 5, and 10 lb dumb bells ($25.00 max)..these have a "life time guarantee - no renewal fee"
4. A Theraball (for every type of exercise imaginable)...($10.00 max)
5. TIME IN YOUR WEEK AT LEAST 3 TO 5 ONE HOUR TIME SLOTS NOT TO BE INTERRUPTED BY PEER/FAMILY SABOTAGE
6. Sometimes you just have to force yourself to just DO IT!!  Bite the bullet and it will be so nice when you are done and in the shower feeling great!

Burning Belly Fat

50% of all Americans have middle obesity - belly fat - nice.  So, the question is this:  Is there a well-researched, scientific way to “target” and burn belly fat with the foods we eat?   The good news is that the answer is YES!  Visceral fat, the kind tucked deep inside your waistline, is more metabolically active and easier to lose than subcutaneous fat under the skin, especially if you have plenty of it.  Eating a diet rich in whole grains while reducing refined carbohydrates changes the glucose and insulin responses and makes it easier to mobilize those belly fat stores.  So it all boils down to regular exercise and a low fat, low calorie diet rich in whole grains.  Isn't a great looking "Six Pack" worth it??

Honor Your Body, Mind and Spirit

If you are tired, rest.  If you cannot sleep, figure out why.  If you are stressed, confide in a trusted friend.  If you have not exercised today, do so (even a little).  If you are hungry, feed yourself with healthy foods but think before you eat.  If an acquaintance is getting under your skin, confront and solve. If you have not planned your next three meals, do so.  If you have not meditated, listened to music or danced this week, do so.

Honor Your Body, Mind and Spirit - don't leave them untouched.

Another Target!

Get brave, get creative, get CRAZY!!!  Set a small goal of losing one pound by January 1, 2011.  You can do it.  Buy a good scale (doesn't have to be pricey), get on it, write down your weight today and weigh yourself everyday until January, 2011.  Just ONE POUND!!  Remember, you need to burn 3,500 calories and not replace them to lose one pound.  Start the new year off right - LIGHTER than last year.

Be safe over the weekend....

Target Visualization

Target Visualization

Even more important than educating yourself on the appropriate amount of calories, fats, carbs, proteins and vitamins you need daily - is putting into action a daily dose of "Target Visualization".  Take a few moments each day to "see" (in your mind's eye) yourself as fit, healthy, and successful!!!  Keep that picture (or Target) in your mind at all times as you face your daily challenges, choices and decisions in meal planning and preparations. 

When faced with one of those OH NO!!! situations of temptation coupled with hunger, close your eyes and picture a big red STOP sign.....then allow your inner strength and power to touch every cell in your body.  This Target Visual will give you the energy to turn your back on the temptation and seek a healthier choice.

Even with the BEST diet plan in the world, without ammunition - those moments of weakness will over take your good intentions. "Target Visuals" will give you better and more accurate aim as you shoot for your goals!

Plan to go back for seconds!

Here's a Holiday tip that may save you some Fat Bucket calories. When at a Holiday table or buffet, take extremely small portions of  food with the intention of going back for seconds! Wait for 15 minutes and drink a nice glass of chilled water with some lemon before going back for more.  Chances are you will not feel the need to re-visit the food, you won't feel stuffed and miserable and your jeans will fit you better the next day. 

Tricky Holiday Hint:  Carry a little zip lock baggie of lemon wedges in your purse....use them in water, Club Soda or diet drinks to give it some punch and give the alcohol a pass!  Less calories, better for your body and this solves the problem of saying things that you probably should have kept to yourself!

Eat to Live....

Think more in terms of "Eating to Live", rather than "Living to Eat"....so many times I hear people talking about how wonderful the pastrami is at such and such place, or how great the ribs are at another place, and on and on.  Thinking about, dreaming about and anticipating food of any variety is a bad habit and one that needs to be broken.  Coveting food is a pathway to obesity and lack of control.  Food should be tasty - yes- however, it needs be nutritious and provide the right amount of proteins, carbs, fats, vitamins, fiber and calories to meet your energy output and satisfy your hunger WITHOUT putting excess calories into your FAT BUCKET.

Have a wonderful Thanksgiving!

"X" Your SUCCESS!!

Research shows that people are more successful in sticking to any task if they have a means of measuring their accomplishment...

Here's a simple tool to help you measure your accomplishment that will appeal to "Type A"  and "Type B" personalities alike....X YOUR SUCCESS!!!  Find a nice big calendar that you can keep in a special place and X out each day that you have been successful at utilizing your inner strength and power by saying "NO" to foods and choices that will add calories to your Fat Bucket.  Type "Aers" will appreciate the monitoring and tracking of this exercise, while Type "Bers" can rejoice in the simplicity of it all. 

Power through challenging moments

Get a head start on staying fit and healthy during the Holidays....  Visualize yourself enjoying festive moments while staying true to a healthy meal plan with no over-indulgence!  Kill two birds with one stone by being the role model that your friends and family need - show them the way as you control your behavior and power through those challenging moments successfully. 

Just Dance

If you don't have an iPOD you must buy one.  Just get the cheapest one because they hold hundreds of songs.  They come with earphones, or you can buy a little speaker that you plug the iPOD into.  Download all of your VERY FAVORITE MUSIC from iTunes and start DANCING!!  Research shows that when people exercise to their favorite music, the tolerance level is very high compared to exercising without music.  Once you invest in your iPOD, you will never have to spend another dime on exercise....JUST DANCE!!  Get creative - do the twist, the frug, the bump, the Charleston, JUST DANCE!!  Don't ask your partner to dance with you - if they want to participate let them.  If they complain, tell them to go lock themselves in the bathroom until you're done.  Don't let them give you "permission" to stop.  JUST DANCE as many days of the week as you can for at least 30 minutes.  Your heart and your entire body will love you.  The benefits of exercise are tremendous.

GET OVER IT.....

Get over the idea that the answers to weight loss and weight management are still waiting for you out there - somewhere!!  Get over the idea that there is a "plan" that is going to make it happen for you.  When you read articles about "if you do this or that you will lose weight and keep it off"......well, YOU NEED TO DO IT - not just read about it.  DO IT at least 80% of the time.  Really....come on now.

If it's Tuesday..it must be another day again!

If you look at the lower right hand side of my blog, I have posted a picture (that my husband took in Laguna) of a beautiful sunset over the ocean.  I posted a message with that picture that says "Each day brings a new sunset"...I had a reason for posting that picture and message.  One of the reasons losing weight and keeping it off results in failure for most people is that they make the mistake of considering it an "event" that begins and ends.  Weight management is not an "event", rather it is a never ending "process" that takes place each and every day, much like nature's sunset....Never a day shall pass without the setting of the sun.  Think of your weight management process as a "natural" part of your day, and with each rise and set of the sun, you may be thankful that you have done everything in your power to be healthy, happy, fit and strong.

Suck It Up - It's Tough Love Day

Research states that more than 50% of US adults have abdominal obesity (fat around the middle).  The cause - lack of physical activity and poor dietary quality.  Scientists hypothesize that psychological distress may alter eating behaviors resulting in the intake of high energy-dense diets.  There are some links between psychological distress, depression and a higher BMI (body mass index), however, many studies have concluded that further research is needed to determine if improvements in psychological distress alters dietary intake.  Bottom line, LIFE IS STRESSFUL PEOPLE - DEAL WITH IT - DON'T BLAME IT!  If you do not experience some degree of stress on a daily basis, you may be here on Earth in a form other than Human. Learn to understand what it is in your environment that you are perceiving as stressful, do some reading (or follow my blog) on healthy ways to change your perception, because you cannot change the environment as hard as you try! Let me help you alter your Thought Behavior Patterns, and take responsibility for losing weight and keeping it off forever.  Remember, it costs American businesses an excess of $17 billion per year in lost productivity attributed to obesity and related cardiometabolic risk factors (diabetes, etc.).  Be a part of the solution - if you are overweight or obese, YOU are a part of the problem.

There's Strength...and then there's a time to retreat

Much of my mantra is utilizing your own power and strength that belongs to you and resides deep within.  I stand by this notion 100%.  However, occasionally you may feel slightly overwhelmed with high risk situations and you may feel your strength needs to take a rest to re-generate.  In these cases, it is OK to be very selective about choosing your social occasions carefully - just to give yourself a break from the temptations and fighting the urge....particularly during the Holidays.  Plan carefully PRIOR to entering each engagement and be sure to weigh the benefits vs risks of actually even attending the celebration.  Additionally, never show up to a party hungry !  Always eat a healthy, satisfying meal at least one hour before getting in front of tables of treats and goodies.  Inner strength is always your "go to" tool......but pacing yourself and being smart about your choices will help you stay on track.

"Empty" Feelings

Those nagging feelings that you feel in the back of your throat and on your tongue that tell you to eat something when you know it is not time to eat are a result of your brain putting forth to your conscious thoughts a Negative Thought Behavior Pattern.  Negative Thought Behavior Patterns can be changed - you can actually train your brain to translate visuals (such as donuts and other bad foods that may be in front of you), as well as translate sensations (such as the back of the throat or empty visceral feelings) into POSITIVE Thoughts.  When you are plagued with these negative Thought Behavior Patterns, turn those sensations and visual cues into sensations of strength and power.  Allow feelings of emptiness to be feelings of joy that your body is utilizing stored body fat for energy, therefore allowing your weight to go down and your good health to remain stable.  See those bad foods that your co-workers bestow upon you as stale, moldy and spat upon.  Disgusting, yet a profoundly efficient tool to change your negative Thought Behavior Patterns.

Even with the PERFECT diet..

Losing weight and keeping it off is a multi-faceted challenge with many unsolved mysteries.  Having a basic understanding of food groups, calories, fats, proteins, carbs, etc... is easy, but only 1/3rd of the battle.  Even with the PERFECT meal plan, with all the right food groups and recipes, falling off the wagon is all too easy, all too common.  Our brain gives us the message that we are hungry, we crave certain things at certain times, and somehow we reach that moment in time when we give in....and there in lies the biggest challenge of all.  How do we get to the point of not giving in - ESPECIALLY when we have been following a meal plan that is designed to keep us satisfied???  We give in because we get caught off guard and we are not in control of our Thought Behavior Pattern.....our brain becomes our enemy!!!!!

Try this:  Be smarter than your brain. Take charge of your own Thought Behavior by being acutely aware of your surroundings and the surroundings that are headed your way the minute you get up until you put your head on that pillow at night.  YOU are in charge of your thoughts - don't let your brain plan your day.  Think of your Thought Behavior Pattern as a 1st grade classroom with 40 students - YOU make the decisions, YOU are in control and YOU are thinking ahead so the little buggers don't do something unsafe or stupid.  Don't get caught "not thinking"....be prepared, make the rules, implement the rules, and follow the rules. You can't do it alone.....Dig deep inside early in the day to find your weapons of mass control - your own personal strength and power!

Keep it subtle, keep it close

Remember......

• Keep your power close to your heart
• You're not on a diet, you are on a Lifestyle
• Immerse yourself in knowledge - scientific knowledge
• Check out your resources, verify validity
• There is nothing easy about a healthy Lifestyle - it takes work, patience and drive
• There is nothing good about an unhealthy Lifestyle, it hurts, it ruins, it kills
• Think Forever, Think Protection, Think Life
• Go deep inside and tap into your own Strength and Power - it's there - find it, Use it!

Protect, Pro-act, Produce

Protect your health both physically and psychologically by standing firmly by your plan without fail....

Be Pro-Active against well meaning (or not) friends, family or special occasions that are high risk situations for derailment. 

Produce results (keep weight off) by remembering that you may still enjoy yummy foods and beverages when they "fit" into your plan - think quantity.  Many "party" foods are not worth the calories - be selective!

VISUALIZE YOURSELF ATTENDING ALL SOCIAL FUNCTIONS WITH A DROP DEAD, GORGEOUS FIGURE THAT YOU MAINTAIN 24/7/365 BY PROTECTING, PRO-ACTING AND PRODUCING.  YOU ARE IN CHARGE!!!

Everyday is a Holiday

Often times I hear people planning to "lose weight for the Holidays"....then when the Holidays are over, they plan to "lose their Holiday weight"!  Maintaining a healthy body weight should not be thought of in "chuncks" for this occasion or that occasion.  Be ready for everyday by viewing everyday as a Holiday...go deep inside to tap into your inner strength and allow yourself the pleasure of being "body ready" for every occasion.  Today is the best day to begin your 24/7/365 "body ready" plan.

Think Lifestyle

Yesterday I heard an ad on the radio for lap band surgery with their premise being:  "There is no diet that works long term - lose weight with lap band surgery".  I do agree that diets must be followed everyday for the rest of one's life or one will gain weight back.  I also agree that lap band surgery (or any gastric bypass surgery) does promote weight loss.  However, once one loses the weight with lap band surgery, they are faced with the same challenges they had prior to the surgery.  Just as when we "go on a diet" and lose weight, we are faced with the same challenges once the novelty of the diet wears off.  Think Lifestyle, think success, think healthy eating at all times.  Many people feel that it is OK to cheat "once in a while"..... My advice is to not think of enjoying your favorite foods as "cheating" and don't tell yourself you are "cheating" when you enjoy something yummy. Think of it as planned - just as you plan any other aspect of your diet. The rest of your life is a nice long time, and your healthy eating plan that is designed to keep the pounds off and keep you healthy, is a Lifestyle - a Lifestyle that your friends and family will more readily accept for themselves when they see your success, your health and your happiness.

A spoonful of vinegar......helps the pounds stay off !!

I'm always talking about "visualizing" yourself as being slender, fit, healthy and exactly where you want to be.  Our minds are very powerful tools that we often just let sit there doing only the very basic functions.  Try this little "mind game" on yourself.  Take a teaspoon full of vinegar each day and imagine that the vinegar has super powers to help you stay on your meal plan and get plenty of exercise.  The taste, smell and texture of the vinegar kicks the brain into thinking that it is acutally a medicine.  Make it work for you.  Believe in it and you will be very surprised and pleased at the results.  Remember, you can Become the person that you have pictured in your mind......GET CREATIVE!!!  The only thing you have to lose is weight :)  

"Picture" Yourself.....

Carry a picture of yourself in your mind...........slender, healthy, fit and content.  Carry that picture with you at all times and refer to it often.  Visualize yourself Becoming that slender, healthy, fit and content person as you go through each day successfully meeting challenges.  Studies show that the more you "imagine" personal success, the more likely you are to reach that personal success. 

Don't advertise to your friends and family that you are moving forward with your healthy eating and exercise plan, let them see for themselves through your accomplishments.  Becoming slender, healthy, fit and content is not a diet, it is a Lifestyle... today, and forever.

Have questions for me?  Simply click on the comments button after each posting and ask away!  I will respond within 24 hours!  Thank you for following "Managing Your Weight with Dr. Stacey Hilton-Davis.

Apples, Pears and YOU!

Remember that your body "shape" (God given - can't change it) puts you in a specific "risk category" for heart disease, diabetes and other diseases.  Those of you who carry your weight from the waist down are considered "pears", and fall into the lower risk category. Those of you who have the slender legs and carry your weight around the middle and up are considered "apples".  The good news for "apples" is that you have been blessed with great legs and you get to wear all the cool boots and short skirts - but the bad news is that being an "apple" puts you in the high risk category for heart disease and diabetes....all the more reason to be diligent about your daily, healthy meal plan.  The sun is out and it is a beautiful day, take a nice walk with a friend and share ideas about healthy eating and how to eliminate junk food from your diet. Life is short and fleeting....don't let a few extra pounds ruin your healthy tomorrow.....actually, isn't today tomorrow??

Perception

Life is stressful -  no matter how rich, beautiful, privileged or thin someone is - life, in and of itself, in all of its Glory, is stressful....there's no getting around it.  Stress is our body's reaction - both psychological and physical - to our perception of our environment, regardless of what our environment presents.  Everyone reacts differently (depending upon perception) to life's challenges (the environment).  Often times we hear people say that they tend to over eat, or eat the wrong things when they are "stressed".  If this is you - take a moment to realize that if you are alive, you are experiencing some degree of stress every moment.  It is natural to be stressed, but the degree and frequency of that stressful reaction needs to be closely measured, monitored and contemplated.  Take an honest look at your perception of your environment and analyze your stress management skills.  Are you using "negative" stress management skills (over eating, over drinking, over spending) to shield yourself from what you perceive as threat or pain?  Spend some time today looking deep inside YOU, take some notes, and remember that forward progress takes time, patience and education.  Stay tuned for my next post on ways to modify your stressful perception of life.

The "Fat Bucket"

If you need to lose weight (any amount), this means you are carrying what I call "A Fat Bucket".  Let's say you need to lose 10 pounds...this means you are carrying 35,000 calories around in your fat bucket (remember to lose one pound you need to burn off 3,500 calories and not replace them).  Go to www.caloriesperhour.com to do your math.  Keep track of how many calories you are burning at rest for 24 hours, how many calories you are burning with exercise, and how many calories you are taking in with food.  Once you do the math, you will be able to calculate how long it should take you to empty your "Fat Bucket"....then begin your plan to keep it empty.  An empty "Fat Bucket" means greater quality of life, and jeans that feel GREAT !!!!

Every "little bite" counts

Weight loss is an equation - you must, burn 3,500 calories (and not replace them) to lose one pound.  Very often women will tell me that no matter what they eat they cannot lose weight, and in fact, they continue to gain.  If this sounds like you, take this little test.  For the next 3 days enjoy your normal intake, pay attention to everything that you consume - every bite.  Write it down, Google the calorie count for each day and I think you will be surprised.  Calories are hidden (they do hide), and at times we eat without realizing we are popping something into our mouths.  When you add up your daily calorie intake and factor in how many calories you are burning with exercise, you may find that you are taking IN more than you are burning OFF....hence, your weight is either staying the same or you may even be gaining.  It is best for your heart, and entire body for that matter, to exercise everyday - but don't let a little exercise give you the excuse to not count your calories carefully.  If you are a 150 pound woman and you walk briskly for an hour, you are only burning about 150 to 200 calories - don't confuse exercise with weight loss.  Be true to yourself, take notes, carefully track your caloric intake, follow a healthy meal plan, and you will LOVE what you see in the mirror. Everyday presents a new challenge..... and aren't we so happy to be able to take on those challenges?!?

"Variety" is the Spice of Life

When planning your meals, be sure to include a variety of foods from all food groups.  You need carbs to digest your proteins, and you need some fat to keep your brain functioning.  Don't eliminate any food group from your meal plan.  Remember to eat all the colors of veggies. 

The holidays are approaching..........plan ahead !!  ATTACK the Holidays...don't let them sneak up and ATTACK you!  Find your inner strength and put it to work for you.

Life is about adapting, accepting and moving forward

I heard someone say yesterday (on the radio) that "happiness is over-rated, and all the stuff about striving for happiness is a bunch of bunk"......in some ways I agree.  Do you ever find yourself wondering "when will I finally be happy?", or "when such and such happens - then I'll be happy!"   A good friend said to me once "happiness isn't something you experience, it is something you remember"......  As life speeds by, so does our happiness.  Life is about adapting to the situation with which you are faced, accepting (or changing), and moving forward to the next challenge.  Don't waste precious time wondering where your happiness is hiding - it is right in front of you - you just don't recognize it. 

Tip for the day:  Walk outside in a safe area (or on your treadmill) for 10 minutes, followed by 10 minutes of Yoga.  Plan your entire meal plan for the day and stick to it.  Be introspective and true to yourself.  Give your family some room to be themselves - quit bugging them and you'll get their attention.  Be a good listener and people will listen back.

The 5 minute workout

Can't drag yourself up to exercise?  Does the thought of hitting the treadmill make you physically ill?  Do you have the P90X workout CD collection sitting where you put it after it arrived in the mail?  Have you talked yourself into thinking that you can combat hight blood pressure, high cholesterol and obesity with pills and who needs exercise??  If so, don't feel like the Lone Ranger.  There is always a good excuse NOT to exercise because let's face it - the thought of exercising can really suck.  But we have to exercise. 

Here is a suggestion.  Just exercise for 5 minutes each day!!  Don't tell yourself you're going to do the entire boring workout - just get out there and walk or turn on the exercise CD or hop on your treadmill or bike for just 5 minutes!!!  If you're done physically and mentally after 5 minutes then STOP!!  The 5 minute exercise session often turns into a full workout and it is SO much nicer to look forward to only 5 minutes rather than an hour!! Try it - you won't be dissapointed.  Hey -  5 minutes is better than 0 minutes :)

Stick to it & Stick it to THEM!

Misery loves company - an old saying but SO TRUE!  People will sabotage your good efforts to eat healthfully because of their own failures.  Don't let it happen to you!  Smile politely and continue with your plan.  Even people that love us get weird when they see us succeed.  Be a role model - don't give in.  Don't ever worry about hurting feelings because you are moving forward with your goals.  The only feelings you hurt by giving in are yours.  Every minute, every hour, every day - pay attention and stick to it.  If you're having a difficult time choosing or preparing low fat, low calorie foods - refer to Weight Watchers !!

Realizing Relapse

Relapse is a natural course of any behavior change.  Relapse is a result of not tapping into inner strength and power to create a steady course of success EVERY DAY.  While making positive, healthy changes in your lifestyle.....address your fight against relapse.  Meet relapse head on by fighting against it in the beginning of your behavior change process.  Pay attention to the fact that behavior change needs to be thought of as a daily, weekly, monthly, yearly process.  Stay true to your course of change by planning ahead, and avoiding peer pressure......take it one day at a time and be a true role model to yourself, your family and your friends.

Figure out how to keep your figure!

When we take more calories IN than we BURN OFF...we gain weight.  Florence Henderson said it wonderfully last night after being voted off of Dancing.....she hoped that she inspired people to "get off their behinds" and dance !!  Look at Florence -  72 years old, slim and in the kind of shape it takes to go a few rounds in Dancing.........Set a goal to be fit, healthy and MOBILE at age 72.  My mother is turning 86 in a few days.  She takes no medications, participates in a senior theater group and at 5'6" - still looks great (under 130 lbs).  Active in mind and body, watches her intake and keeps moving!  Walk, Yoga, aerobics all in front of your favorite TV show.  The only excuses are the ones we create.  Today is the day to Become.  It is up to you.

Working through the "pang".....

You may find that in following a healthy meal plan and consuming a healthy, low fat, low calorie diet - you may still feel the "pang" of hunger !!   This is a result of your own Thought Behavior pattern that whispers to you "there are crackers and peanut butter in the pantry waiting for you".........  Reverse this Thought Behavior Pattern by accepting the fact that you have probably given in so many times in the past that it just seems like its OK to give in now.  Put a STOP to this nagging Thought Behavior Pattern by picturing a big red STOP sign in your mind, and then allow those pangs of hunger to turn into feelings of success and joy.  Don't think of that emptiness as hunger and the need to cheat - think of it as your body working to burn those stored calories that make your jeans too tight.  Enjoy the feeling of emptiness and know that for every minute, hour you feel empty (until your next healthy, small, planned meal) your body is going in the right direction - toward health, fitness and an appropriate weight for your height.  THE POWER OF THE MIND IS THE ROAD TO BECOMING THE PERSON YOU KNOW YOU CAN BE !!

Weight control "pill"

Visit your local vitamin store and purchase a good multi-vitamin.  When taking it each day, imagine in your mind that it is a super weight control pill.....and then let it work for you.  Actually feel the pill working - feel your appetite being under control, feel your body utilizing stored calories for energy and allow the pill to set your "cravings" for vegetables and a healthy meal plan.  Allow the power of your mind to work FOR YOU!  You have the power, you have the control and it is there for you 24/7.  Adding the visual of your vitamin pill being your super weight control pill will have a powerful impact............try it and you will be amazed.

Thought Behavior patterns

Thought Behaviors are patterns of thinking that we have adopted over time as a means of coping, rationalizing or explaining to ourselves what to expect next.  Thought Behaviors can be positive, such as looking forward to a vacation, planning fun times with good friends or anticipating buying that handbag or new car.  These types of positive Thought Behavior patterns are healthy and energizing.  However, too often we find ourselves getting paralyzed by negative Thought Behavior patterns that sap our energy and lead us down the path of failure.  These negative Thought Behavior patterns may be thinking there is no hope for happiness or there is no use in trying to make the right decisions regarding our health because we have failed so many times in the past.  Negative Thought Behavior patterns can be modified (changed) - systematically, with your own inner strength and power.  Tapping into your internal strength and power to modify your negative Thought Behavior Patterns is possible and you are in control.  Don't look for someone or something else to do it for you.  Ask me more about my Thought Behavior Modification Process as you move forward to a life of happiness and good health.  We have only one life - let's make it the best it can be.  Become the person you know you can be.

Turn "Weakends" into "Strong Finishes"....

Weekends are a time for relaxing, re-grouping, re-thinking and re-energizing !!  Weekends are also a time to be strong and work toward your goals and objectives.  Don't get caught in the old trap of letting your guard down just because the weekend has arrived.  Weekends are the time to be the strongest and demonstrate your power and strength -  then when Monday arrives, the road ahead won't look so long and grueling.  BE STRONG - NOT WEAK - ON YOUR WEEKENDS !!!

Throwing in the towel is not an option

Giving up is the easy way out -  whether its weight loss, exercise, writing that book or learning a new language.  Keep moving forward - slowly.  Set a goal to "reach" a goal each day no matter how small.  You cannot win if you do not show up.  Find your own inner strength and use it.

Every Day a New, Exciting Challenge

Do you ever think about your childhood days when you felt "happy" all the time (unless you were in the process of being punished for being too happy...)  Children have not yet developed encumbered thoughts,  pre-conceived notions, guilt, or feelings of self loathing or low self esteem.  However, for the most part, it is only a matter of time until these very common feelings/thoughts start to creep into the thought process.  Life is short - too short for these useless pieces of baggage we insists upon carrying around.  Take some time each day to relieve yourself of this "heavy" thought process and Become free.  It may be difficult at first, but practice relaxing and Becoming free of negative self talk, negative feelings and negative thoughts.  Allow yourself this freeing experience and gradually increase the amount of time during your day that you have rid yourself of these destructive thought behaviors.  Success will follow.

Visualize Success

Keep a vivid "visual" picture in your mind of YOU at your very best....fit, healthy, slim and happy.  Your "visual" should be realistic and should be reachable.  Take a few moments everyday to relax your body and mind and "Become" that fit, healthy, slim and happy person...actually allow yourself to feel the goodness of success.  Know that the more you visualize yourself Becoming successful, the sooner your success will follow.

Be aware of your "recurring" thought behavior

Do you find yourself repeating the same promises to yourself over and over again - only to encounter failure?  This is what I call "recurring" thought behavior. If this sounds familiar, sit down when you have some "alone" time and make a list of your "recurring" thought patterns and do your own analysis.  What are the "themes" you find in your thought behavior (what are the promises you keep making).  Once you see a pattern of "themes", make a list of the "road blocks" that keep you from being successful.  Once you get this down on paper - keep it someplace handy and refer to it often.  Work on molding your "themes" (promises) into something less drastic and more realistic.  Also, work on facing your road blocks head on and think of creative "work-arounds".  Take baby steps, keep chipping away, and realize that YOU can Become - its up to YOU.

3,500 calories equals one pound

Weight loss is a mathematical equation...to lose one pound, you must burn off 3,500 calories and NOT replace them.  Count your calories, measure your food and always be very aware of your eating "behavior"...and your "thoughts" before during and after your meal or snack.  Don't allow your mind to "crave" foods that are not healthy or are not on your meal plan.   Plan your meals, plan your snacks, and manage your "thought process"...don't allow your "thought process" to manage you.

Look "inside" for the Answers

Too often we look for "someone" or "something" out there in the atmosphere to either solve our issues with weight and weight management, or we look for someone to blame.  The best answers and source of strength for everything we do in life are the answers that we have deep inside ourselves.  Tell yourself and convince yourself that you have the strength and the power within to make the right choices all day long.  Don't wait for someone or something to give you the answers or the strength -  you have it and you own it and you have used it many, many times.

Think hard before agreeing to gastric surgery!!

Thinking about gastric surgery or Lap Band? Drastic move....and remember these important facts: Though gastric surgery or other such invasive surgical techniques DO work in terms of helping you to lose weight QUICKLY, after a short period of time, your appetite returns, you start putting weight back on and you are in the same spot you were before the surgery. Learning to control your behavior through Thought Behavior Modification™ and stress management is KEY to success - with or without surgery. Ask me more about my Thought Behavior Modification™ theory.

Allow yourself to enjoy not being "stuffed"

Always plan ahead and eat 5 small, healthy, low fat, low calorie meals per day.  Keep those engines burning -  don't allow yourself to go long periods of time without eating.  Once the hunger monster comes alive, its too late.  When eating 5 small, healthy, low fat, low calorie meals per day, you should never feel "stuffed" and you may experience some feelings of emptiness in your stomach.  You may even hear your stomach growl -  THAT'S OK......let it growl !  Imagine your body is a lion searching for food (calories) when it is growling...and know that all the calories that your body finds are being used up and this means weight management !!  Allow yourself some "un-stuffed" feelings, revel in them and know that you are one step closer to your ideal body weight. 

Be aware of NEGATIVE SELF TALK

Too may times we find ourselves a slave to our own negative self talk.  We get down on ourselves, down on what we feel we have done "wrong" today or yesterday, we feel as though we have not "done enough" with our lives and we feel as though the mistakes in our lives have shaped our future.  That is SO NOT TRUE!!!  We are all human, we have made mistakes -  PLENTY OF THEM - and that is the foundation upon which we learn.  No matter your age, no matter your weight, no matter your education -  there is always tomorrow and there is always a way to move forward, improve, succeed and be positive about what we can and will succeed.  Life is not just for the rich and those who are handed fame on a silver spoon.  The news is all over Lindsey Lohan -  Paris Hilton an soooooo many others who have EVERTHING that we think will help us and look at them. They are unhappy beyond. I guarantee you that each and every one of you reading this is in MUCH better shape than either one of those unfortunate young women.  They are both skinny, rich, sad and lonely.  We actually need to help THEM and I would if I could. 

There ARE BAD FOODS

Recent research has determined that the old saying "there are no bad foods" is incorrect.  There are LOTS of bad foods that we should and CAN say NO to.............such as -  french fries and donuts (or anything that resembles a donut).  If you can simply start your "NO" list....this will help you stay on track.  Deleting something from your diet is much easier than adding somthing to your diet.

Don't let "peer pressure" pressure you into making the wrong choices

Our friends and family want us to be happy and want us to be successful - especially when it comes to managing our weight.  However, on occasion the old saying "misery loves company" rears its ugly head and on occasion, our well meaning friends and family can sabotage our good efforts.  Stand strong, make your own decisions - even if they are unpopular - and become a role model for your family and friends.  Make every choice count - in the right direction.

Understand the meaning of "consistency"

Consistency means doing the same thing every time, every day.  Don't get caught into the trap of saying to yourself "Just this Once".......Just this Once is trouble.  Stay true, stay dedicated.  Don't let "peer pressure" let you down.  Don't let your peers let you down - your peers may be looking out for themselves.  Remember your peers are those that you are around the most....family, friends, family, friends.....draw into yourself when you are making healthy choices.  Don't let your peers make your choices for you.