Grind it out!!

As a golf fan, I watch alot of it....maybe too much.  Very often I hear the commentators say that a player has to "grind it out".....meaning it is a tough go, lots of challenges on the course, lots of long, long, long birdie and par putts, battling to overcome a boogie or two....the golfer is just not "in the zone" or "rolling them in"...  Hence, "grind it out".  Hundreds of thousands of golf tournaments have been won by those players who keep moving forward green after green, tee after tee, not giving up, allowing themselves to succeed.

The Holidays are a time of year to "grind it out".....plan ahead, allow yourself to skip the junk and not feel deprived, and most importantly, don't allow friends and family to guilt you into sharing in their misery.....undoubtedly most of them are overweight.

WiTHIN You Now!® Easy, lifetime weight management with internal skills you currently own.....try it!

Erase Success Blockers

Be honest with yourself for one minute.  Write down five of your success blockers - then choose one to erase from your life.  If you are having a difficult time with this task -  here is a good example that may help most of you......

Success Blocker #1:  "Now is not a good time to start managing my weight because ________________" (fill in the blank with one of your on-going excuses (permissions).

Solution:  Admit to yourself that life's stressors NEVER STOP!!  Today is the BEST day to start managing your weight regardless of what you are going through.  Realize that you are using food to mask the day to day pains of living....and living can be painful.  Give this excuse (permission) a rest and stop relying on the foods that make you fat to make you feel better.

Now it's your turn.......

Lock Down and Shape Up!!

Hi All -  The twist on this blog entry may be a bit weird, but here goes!  I often hear people exclaim that they need or want a personal trainer and/or exotic exercise equipment or gym membership to help get in shape.....NOT NECESSARY!!  Take the buff, strong, in shape prisoners at San Quentin for instance (I told you this may be strange)......they have NO exercise equipment (their barbells were taken away), NO personal trainers, NO nutritional consultants, NO packaged foods, NO diet pills, and NO bariatric surgery. If you watch "Lock Down RAW", you will see that these bad boys are in great shape -  buff and strong with washboard abs to die for!!  These unfortunate incarcerates use the weight of their own body to build their muscles, they use the buddy system for resistance, they practice the fine art of stretching, isometrics, Yoga and meditation in the privacy of their own 4' x 6' jail cell.  Then during their one hour in "the yard" they play basketball, jog and anything else they can do to get their muscles moving and their heart pounding. Yes, they have more free time on their hands than you may have, but don't tell me you can't carve out 1/2 hour a day to spend on your body and your mind.

Stop looking "out there" for the solution to your weight management and lack of exercise problems.  The solutions are at your fingertips and in front of your TV.....put down an exercise mat and get to work - sit ups, leg lifts, push ups....GET CREATIVE!!  Then put your expensive running shoes on or those dorky "shape up shoes" that you bought and put them to work in your own neighborhood.  Set some reachable goals and reach them.  Then set more goals and reach them.

Personal trainers, expensive exercise equipment, packaged foods, diet pills and surgery only add to your problems. 

It's not WHAT but HOW!

Hunt the Internet and pick up a few Weight Watcher's books...put some effort into it.  Knowing WHAT to do is the easy part......getting yourself motivated every day is what keeps people from achieving success.  Don't tell me you want a "list" of foods to eat or not to eat.....take the time and effort to create a meal plan that consists of foods that you can tolerate with a preparation plan that will fit into your lifestyle.  Once you have done this, you are 30% of the way there.  The next 70% is all in your head! Learn to get your head to enjoy the feeling of healthy eating, enjoy a little bit of hunger/emptiness, and LOVE the feeling of dropping a few pounds each week....Don't be afraid of success - get tough - get strong and find your strength WiTHIN You Now!!!

What to eat when you're feeling hungry

Thank you so much to my reader who asked the all time favorite question:  "What do I eat when I am feeling hungry during those challenging hours at work?"..........

To my reader -  It sounds like you are doing all of the right things by having healthy snacks and a balanced diet.  But by your very comment, we may ascertain that you are still having those "cravings" that keep people fat - even thought you have had a balanced, healthy diet during the day and you have healthy snacks......hence the true meaning and foundational statement of..........

WiTHIN You Now!®

 Fending off the cravings means going deep inside.....deep WiTHIN to find the strength and power that you own to get through those times of cravings.  No food, snack or diet plan will make those cravings easier.  Think of those cravings as your body searching for stored calories while YOU LOSE WEIGHT!!! 

Wish there was a magic answer - but the best answers are the answers that you have WiTHIN You Now!

Lose Weight & Keep it off by FENDING!!!

If you are truly interested in losing weight and keeping if off forever - add these words to your daily (if not hourly) vocabulary.........FEND OFF!!!!  To fend is to "ward against" - and when it comes to weight loss and weight management, its all about fending off outside (and inside) negative influences.  Learn to find your inner strength and power to pay attention to, and subsequently fend off the influences that have destroyed your good intentions to Become slender, fit and healthy -  Below are a few examples of negative influences that are subtle, yet deadly that you must fend off and ignore, no matter what reaction you encounter from others......

FEND OFF....
Friends, family and co-workers that unintentionally (and intentionally) use guilt, persuasion, disgust, and anger to coax you into eating or drinking in a manner that is not conducive to weight loss and/or weight management.  Stop worrying about hurting them by not indulging with them.  Be a role model, not a door mat.

FEND OFF...
Your own feelings of deprivation and emptiness.  If you are following a low calorie, low fat meal plan that makes some sense (try Weight Watchers), feelings of deprivation and emptiness are the "survival chemicals" in your body trying to influence you to "store up for the winter".  Take your emotions out of the equation and turn those Negative Thought Patterns into Positive Thought Patterns that will lead you to success.  Feelings of deprivation and emptiness simply means your body is utilizing stored calories for energy and you are on your way to Becoming slender and fit.

Life is too short to be fat....give yourself a break and Become.

Three Common Dieting Errors

Error #1 -  Developing a mindset that eating healthfully is an "event" rather than an on-going, everyday, every minute "process".

Error #2 -  Believing that some certain combination of foods, some pill or herb, some special diet plan, or gastric surgery will eliminate the nagging craving for the wrong foods at the wrong time.

Error #3 -  Letting life go by as an overweight person without giving yourself a chance to experience the joys of a healthy body weight forever. 

STOP MAKING THE SAME DIETING ERRORS OVER AND OVER AGAIN. 

Size 8 to Size Zero???

I have to laugh at over the counter drugs seen on TV with snappy names like "Quick Trim".  They actually get people to do a personal testimony that they took this wonder drug and suddenly go from a "size 8 to a size zero".    The larger the population becomes, the more the clothing industry changes sizing to make us happy.  Size ZERO sounds soooo much better than size 8 today I guess???  Next thing you know, the average 5'6", 130 lb woman will be wearing a Negative size for Goodness Sakes........ "May I see something in a negative size 6 please??"

Fat is fat, overweight is overweight - no matter what "size label" we give it.  And is this "size zero" gal going to take that over the counter drug for the rest of her life?  What complications will it bring?  How is it truly changing her behavior?  What a bunch of trash - but then again, most people I come in contact with are looking for the "quick fix"......this company makes money --- YOU LOSE - and I'm not talking about weight.

Eating the right things is JUST THE START to weight management

Scientific evidence is GREAT -  I LOVE SCIENTIFIC EVIDENCE!!!  And to prove that I love scientific evidence - look up my Doctoral Dissertation entitled:  "Evidence Based Medicine".... It's boring, but it is committed to MY commitment to scientific evidence.

But I digress.  Some critics accuse me of being the "Joel Osteen" of weight management - loosely translated this means that my work centers around "big picture theory" and is not completely and 100% generated from charts, graphs and quotes from the research of others in the field.  My work is "big picture" and intended to be easily incorporated into EVERYONE's life.  My work says:  "No matter what science says about food, foodology, food preparation, food presentation, food planning.......it all boils down to Thought Behavior and reversing negative Thought Behavior Patterns.  No matter how AMAZING your food plan, preparation and presentation, YOU WILL BE FACED WITH CRAVINGS AND BEHAVIOR THAT IS DIFFICULT IF NOT IMPOSSIBLE TO CONTROL.  This means you must have the brain power and brain tools to move forward and CRUSH those obstacles so that your "plan" will be successful forever.  Not just for 6 weeks, 6 months or 6 years......I'm talking FOREVER!   Learn to use your brain to lose weight forever!!

Let's face it -  losing weight and putting it back on just is such a bummer.

Golf IS Exercise

Well, today is the last round of the Ladies Club Championship - and BOY has it been a great experience! I've been "swinging away" and not trying to lower my score by doing funky things - I'm just approaching each shot appropriately, selecting the correct club and using the swing that I will continue to use and improve upon.  I refuse to "perfect my imperfections" by using a swing plane that is "effective" now, but one that I will get stuck with and regret.  I refuse to favor one club and use it for every shot because I "hit that club well", and I refuse to feel as though I should be playing "better".....I've only been playing regularly since July of 2010 (not even a year) and I will need at least 3 years of regular play to reach a level that is both competitive and fun all at the same time.  My goal is to reach a hcp that will qualify me to be an alternate on the Ladies Team by July, 2011.  If I reach that goal.....GREAT!!  If not, I will keep working at it until I get there!  Yes, I am in last place - but the good news is......I'm golfing with great golfers and growing in a way that is both physical and emotional!!

How do I relate this golf story to successful, lifetime weight management?  Here it is:  Each day brings new challenges (faced with food choices), each experience brings new information about YOU (how well am I using my inner strength), working toward goals that will allow improvement is key to future success (keep your visual of a fit YOU in your head at all times), and giving up (relapse) is not an option if success is to be achieved.

Food Diary

If it's Tuesday, it must be yet another day to PAY ATTENTION, stay strong, have a plan, stick to the plan, let any feelings of hunger, craving or emptiness be joyful feelings.....my body is searching out stored fat to burn.  I will be in a better place mentally and physically!!!  Let everyone else cheat, slide and squeeze into their clothes...NOT ME! 

7:00am - TBP.....Need nutrition, golfing in tournament today, need energy, must be a healthy breakfast so as I am WALKING AND CARRYING MY BAG FOR 18 HOLES I will enjoy burning calories and staying fit.  Want to look good in golf skirt!!
One packet oatmeal with raisins, whole wheat toast w/Can't Believe Not Butter, one cold orange, hard boiled egg

10:00am - TBP ...tough golf match, need energy....burning calories and staying fit - GREAT!!  I am strong, energetic and powerful!!
One banana and a Yoplait, lots of water

2:00pm -  TBP....golf done, ready for lunch, stay on track....think carefully about lunch selection
Apple, Tuna with lots of pickles and just a smidge of Olive Oil mayo, on 1/2 whole wheat bagel, lots of water, a cup of raw veggies and a cup of cooked soy beans shelled

5:00pm -  TBP ....feel good, showered and ready to relax and think about dinner
One glass white wine, grapes, orange and apple slices

7:00pm -  TBP...bedtime is soon don't eat after dinner, eat a filling but healthy dinner
One baked potato with Bal Vinegar, salad with tomatoes & cucumbers (lemon juice), peas and broccoli

Another day of controlled eating!

As promised -  my "day of eating" along with my Thought Behavior Patterns (TBP).....

TBP -  7:00am -  Yes I could eat my father's pancakes and bacon - but let me have some coffee, relax and not rush into a bad decision.  Let me enjoy the "empty" feeling and know that I have not made a rash decision.

One egg (over medium with tsp Olive oil), one piece whole wheat toast w/I Can't Believe its not butter, one orange

TBP -  11:00am -  Breakfast digested - hungry.  Eat an ice cold apple and a glass of iced tea with lemon, sit and relax for a minute and visualize my body utilizing stored fats.  Visualize my fat bucket as empty and my golf skirt comfortable and loose.

One cold apple and tall glass of iced tea with lemon

TBP - 3:00....won't eat dinner until about 6:00 but craving cheese and crackers.  Drink small bottle of cold water and eat a banana - I LOVE bananas and they are filling.  Cheese and crackers will make fat dimples on my legs - a banana will give me energy and fill me up.  Relax and do 5 minutes of Yoga.

One banana, some blue berries, a little non-fat mild and one tablespoon of  yogurt in the blender for a nice smoothie -

TBP 5:00....Relax with a glass of red wine and contemplate on what a good job I've done all day resisting thoughtless eating.  Plan a healthy dinner.

Salad with lots of tomatoes, cucumbers, bean sprouts, Balsamic vinegar.  Steamed soy beans, brown rice and 3 small pieces of orange chicken.

TBP 9:30pm......would love something sweet -  try a cup of hot tea with a little milk and honey.  Reflect on a day of controlled eating and visualize my body as slim and strong and healthy. 

Hot tea with milk and honey, small bowl of blue berries.  5 minutes of Yoga before bed, will sleep more soundly.

Weight Loss Daily Food Intake

OK -  I'll do it!!!  So many of my readers ask me what I eat on a daily basis to stay slim.  My pat answer is as follows:  "It's not what I eat, but what my Thought Behavior is PRIOR to eating"....and I stick by that answer - but I have had numerous requests from readers who are super curious about what MY daily intake consists of....so here goes -  I will post daily my food intake (from the previous day)....I won't quantify in terms of fat grams, calories, etc.  I will list the food, time eaten and approximate amount.  I will also give you a synopsis of my Thought Behavior Pattern (TBP) prior to consumption - 

Saturday, April 16th, 2011:
9:00am TBP -  Usually not too hungry in am, just weighed myself and happy with number - allowed my inner strength to stay focused, as hubby wanted to go out for breakfast - we stayed home
- One packet of Quaker instant oatmeal, one slice whole wheat bread with a smidgen of I Can't Believe it's Not Butter, one banana, black coffee

2:00 TBP -  Appetite on the up-swing will quench with a nice cold orange (fruit is "free")
-  One orange and large glass ice water w/lemon slices
3:00 TBP -  Appetite on the up-swing will quench with a nice cold orange (fruit is "free")
-  One orange and large glass ice water w/lemon slices

4:00 TBP -Relax with a low cal, refreshing cocktail (ONE), serve up in martini glass takes longer to drink - sip not gulp
-  One shot of Vodka with Club Soda, White Grapefruit Juice and Splash of Cran (up)

5:00 TBP - Have done well all day, love mother's Goulash but lots of calories - eat just enough to feel satisfied but eat a BIG salad first with lots of raw veggies no dressing to fill the void
-  One cup of my mother's German Goulash, big salad w/lettuce tomatoes, raw veggies - touch of lemon juice for dressing (I don't use dressing - too high in fat and calories and hides taste of veggies) - large glass of ice water with lemon

7:00 TBP -  Just 2 tablespoons is ENOUGH....eat slowly and enjoy with family skip the crust
-  Super slim sliver (about 2 tablespoons) of banana cream pie - took 10 long minutes to eat and enjoy

8:00 TBP -  Don't feel guilty or stuffed YEAH!!  Enjoy a hot tea, relax and reflect on a successful day of using inner strength and power to my advantage
-  De-caff hot tea

Relapse.....again!

"I fell off the wagon"....sound familiar?  This age old saying refers to "relapse" - plain and simple.  Relapse is the enemy of good intentions and it rears its ugly head all too often.  Relapse means going back to old, bad habits, letting "permissions" and "excuses" get in the way of making the right choices and decisions.  Relapse knows NO boundaries and has no regard or respect for even the most sophisticated, scientific, well thought out meal plan or exercise plan.  The truth is, we allow relapse into our lives and then label it with every permission we can come up with.  GET BACK ON THE WAGON OF HEALTHY LIVING TODAY and think of relapse as the enemy....someone or something that you guard against.  Set up a heavy defense and don't turn your back on this very sneaky and clever stalker.  Think of relapse as someone trying to break into your home and take every precaution to keep safe.

Lose weight and keep it off forever by planning your defense against relapse.  You only have your life to protect.

Weight Loss issues never go away!

Notice how each morning you wake up and you are faced with yet another day of making serious, difficult weight loss decisions?  It just never goes away, and it never will.  No time for permissions, no time for giving in to sabotage.  Each day brings a new opportunity to meet challenges, dig deep, plan and enjoy your success -  even though those around you are not happy with your strength and courage.......YOU need to be happy to help them...  Lose Weight Forever -  you will never regret the decision.  Stop making excuses.  Get healthy.

Sprinkle it on your food and lose weight???

There is a new weight loss product out that is designed to help you eat less by appealing to the sensory system (smell and taste).  Simply sprinkle it on your food and something happens to trigger your brain's hunger parameters. The product has no taste or smell.  The marketing campaign touts:  "Just sprinkle it on everything you eat and you'll lose 30 pounds".  Chances are if you use this product you will lose weight initially....so if you're looking for the quick, temporary fix, go ahead! The problem, however, is that this product does not address successful, lifetime weight management. Sprinkle, sprinkle, sprinkle for the rest of your life?  Don't get caught up in this "too good to be true" product advertising.  The body and brain adjust to just about everything once the novelty of the new change gets old and then its back to square one.  Have you ever fallen in love and had those wonderful "butterfly" feelings for about 6 months to a year?  Once the body adjusts to the new love, those feelings change (but that's another story).  Have you ever had a new car, new piece of jewelry or new article of clothing that gave you that wonderful "shopping high".....then after a few weeks, it all becomes old hat and you begin searching for something else to jangle your juices?  The brain and body are much smarter than we may think.  Believe in YOURSELF when it comes to behavior modification, not a product that will eventually become a dead end.  Save your money and look WiTHIN You Now!™  

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Weight loss and weight management is not for everyone.....just those interested in looking and feeling healthy and fit.

Is your Fat Bucket getting heavier again?

If you haven't heard my "Fat Bucket" theory - or even if you have heard it - listen up (review is good)!!  Weight management is a numbers game.  To lose one pound, you must dump 3,500 calories and NOT REPLACE THEM!!  To burn 3,500 calories you must lower your caloric intake, do a little exercise, and dig deep inside your Being to use your God given inner strength and power to make it successfully to another day!    But fear not, though your Fat Bucket is full of stored calories making your jeans too tight and your muffin top explode, there is instant relief at your fingertips.  To empty your Fat Bucket and lose almost two pounds a week (1.8 lbs) - Follow this simple plan: (based on the assumption that you are among the ranks of the average citizen and currently taking in approx. 2,000 calories a day and not getting much exercise)........

• Do some "calorie" research and plan to take in only 1,200 calories each day (buy Lean Cuisine or Weight Watcher's frozen meals if you must)
• Exercise each day for 30 minutes (work up a sweat and breath hard- you'll burn 100 calories)

In 7 days you will have shed 1.8 lbs - that's 7.2 lbs in a month, 43.2 lbs by Sept., and 64.8 lbs by the end of the year............HOWZ THAT FOR INSTANT GRATIFICATION AND RELIEF!!!

It all comes down to.........finding the motivation inside to keep that calorie intake down EACH AND EVERY DAY.    

Weight Loss is a "Process" not a "Goal"

I hear so many people say "the weight is coming off this year", as if losing the weight is an "event".  This type of thinking is why 2/3rds of our population is either overweight or obese.  You see, an event is going to the movies, attending a conference, buying new golf clubs or breaking 90.  Once you attend it (the event), see it (the event), or accomplish it (the event), the work is done, the event has happened and there is nothing that will make it "un-happen".  NOT SO WITH WEIGHT LOSS!  Weight loss is a PROCESS that is in constant need of attention.  Weight loss can "un-happen"....quickly!  Once the average individual loses weight, their thought process changes from "doing" to "accomplishment" and they stop "doing" and gain the weight back and then some.  The average individual feels as though they have reached their goal once they reach some desired number on the scale (or close).  Yes, they have reached a short term "objective", but they have not reached their goal......keeping the weight off and not having to start from scratch again!!  Successful weight loss means keeping it off.  Keeping it off means continuously getting rid of excess calories that your body will store as FAT!!!  Now THAT'S a process!!  Keeping the weight off is commonly referred to as "maintenance".....which really means continuing to lose, get rid of, and burn off unwanted calories that will ultimately turn to stored FAT.

Think in terms of continuous process even if you have reached your weight loss "desired number".  Don't slap yourself on the back so hard that you lose focus and reward yourself back to chubbiness.

Let's face it -  clothes just don't fit as they should when you have bulges, rolls and unsightly lumps and bumps where there should be smoothness.  Learn to look at yourself in the mirror without closing your eyes for once.  Keep the "process" of weight loss going every day!  The answers are at your fingertips!

Losing weight is not an "Event"

I hear so many people say "the weight is coming off this year", as if losing the weight is an "event".  This type of thinking is why 2/3rds of our population is either overweight or obese.  You see, an event is going to the movies, attending a conference, buying new golf clubs or breaking 90.  Once you attend it (the event), see it (the event), or accomplish it (the event), the work is done, the event has happened and there is nothing that will make it "un-happen".  NOT SO WITH WEIGHT LOSS!  Weight loss is a PROCESS that is in constant need of attention.  Weight loss can "un-happen"....quickly!  Once the average individual loses weight, their thought process changes from "doing" to "accomplishment" and they stop "doing" and gain the weight back and then some.  The average individual feels as though they have reached their goal once they reach some desired number on the scale (or close).  Yes, they have reached a short term "objective", but they have not reached their goal......keeping the weight off and not having to start from scratch again!!  Successful weight loss means keeping it off.  Keeping it off means continuously getting rid of excess calories that your body will store as FAT!!!  Now THAT'S a process!!  Keeping the weight off is commonly referred to as "maintenance".....which really means continuing to lose, get rid of, and burn off unwanted calories that will ultimately turn to stored FAT.

Think in terms of continuous process even if you have reached your weight loss "desired number".  Don't slap yourself on the back so hard that you lose focus and reward yourself back to chubbiness.

Let's face it -  clothes just don't fit as they should when you have bulges, rolls and unsightly lumps and bumps where there should be smoothness.  Learn to look at yourself in the mirror without closing your eyes for once.  Keep the "process" of weight loss going every day!  The answers are at your fingertips!

WiTHIN You Now! on Smashwords

http://smashwords.com/b/49082

CLICK ON THE LINK ABOVE AND CHANGE YOUR BODY WEIGHT FOREVER!

Dealing with Weight Loss Plateau

A weight loss plateau means that you have reached a point in your weight management program where you have either stopped losing weight for a few days, or you have actually even gained a pound or two.  This a common problem - don't worry about it.  Weight loss plateaus are what separate the serious from the not so serious.  Our bodies are amazing in many ways........our bodies are "smart" and catch on quickly to changes in eating, drinking, and exercising.  Our bodies are trying to figure out what the heck we are doing when we make major changes so our bodies "cease".  I know, it's weird. 

Hang in there and wait it out.  This too shall pass.  Or, just go back to your old habits and enjoy being fat.

Eat early and LOSE WEIGHT!

Joe Piscatella, author of Don't Eat Your Heart Out and Prevent, Halt & Reverse Heart Disease, shared the an interesting study from the University of Texas that supports the long held notion of the importance of eating a healthy breakfast.  400 to 500 calories of healthy foods in the morning will help hold down your appetite during the day!! 

Prepare your breakfast the night before (AS OFTEN AS POSSIBLE) and have it ready to go in the morning! GET OVER not wanting to eat breakfast!  Fight back your hunger and inability to stop binge eating during the day and evening by EATING healthfully in the morning.

Administrative Bullying

Have you been a victim - or do you know someone who has been fired or laid off due to "Administrative Bullying"?  Have you been fired or laid off due to an inferior superior's fear of YOU? 

Don't sit back and just let it happen.....let's talk!!

She's already lost 2 pounds in 6 days!!

I am happy to report that my blog post "Meet 3 challenges - or can you?" on February 25, 2011, had a POSITIVE IMPACT on one of my readers.....it hit a nerve, and at first she felt "insulted".  But after awhile (and in her own words) it just stuck with her and she could not stop thinking about it.  So, being the smart individual that she is.......she got over the pain of feeling kicked in the head with reality and she went to work!!  The first thing she did was set 3 goals based on the 3 challenges:  Increase exercise, stop drinking, and eat a healthier diet.  She picked March 1 as her "GO LIVE" date.....and when that day rolled around - she started her new plan.  In just 6 days she lost 2 pounds, is sleeping better, feeling better and has already increased the quality of her life.  GREAT JOB!!!  One of the things that is giving her strength is wearing her WiTHIN You Now!™ power bracelet which is giving her the extra boost she needs to engage her inner strength and power as she moves forward to a healthier, happier life. 

WINNING??? No....LOSING!!

So Charlie Sheen gained (in a short time) over a million followers on Twitter!  What this says is that millions and millions of people are consumed with the private life of someone who is a complete stranger with drug, emotional, moral and legal problems.  This says that millions of people are willing to take their precious time to actually log on and read postings that have nothing to do with their own life. OK - so I understand morbid curiosity and I understand wanting to get lost in fantasy (Vampire novels are at an all time high), so go ahead and follow Charlie - but do yourself a favor and do some "healthy" reading as well.  2/3rds of the nation's population is overweight or obese, pediatric obesity is at epidemic levels, and what used to be a size 14 is now a size 8.  Be a part of the solution - take a break from Charlie's health choices Tweets and focus on YOUR health.  Log on to www.americanheart.org, http://www.weightwatchers.org/, and consume yourself with information that will help you to make some healthy changes in your life that will keep you and your family members from an early trip to the graveyard. 

Streeeetching the Truth

Stretchy clothes feel good, they can look GREAT with the right accessories and are a MUST for exercise....but don't get too comfy!!  Keep your tightest blue jeans hanging in your closet where you can get to them and INTO THEM with ease at least once a week.

USA and Overweight/Obesity

There exists a lower prevalence of heart disease in the people of Italy, Africa and Japan...until they move to the United States and adopt a lifestyle that increases coronary artery risks......specifically more food, more fat and fast food.

Today is the best day to treat yourself to a low fat, low calorie meal plan and lots of exercise (at least 30 minutes)............right here in the USA!

Murder by Heart Disease is NO Mystery

In a good who done it? murder mystery, the answers are difficult to find and it takes days, weeks, sometimes years of sleuth and examining evidence to uncover the killer, the weapon and the motive!

In a real life, however, when someone dies prematurely from heart disease, the killer and weapon(s), 
are easily uncovered.  The only mystery left in this murder for the grieving survivors to ponder is motive.  Why did the deceased choose an early trip to the graveyard over prevention?

Heart disease is preventable!  For every one person with heart disease because of family genes, there are 500 people who have it because of lifestyle decisions (NCHS and NHLBI).

Make a decision to lose weight and keep it off forever. 

 

Thousands of Hits!

WOW!!  My last blog post must have hit LOTS of nerves!  The #2 Challenge was particularly of "interest"......I'm just saying.

Think about challenging yourself -  it's all about quality of life.

Meet 3 challenges - or can you?

CHALLENGE #1

 

Get in 90 minutes of cardio this weekend (30 today, 30 on Sat and 30 on Sun) -  and remember you can break the 30 minutes up throughout the day (10am, 10noon, 10pm)

 

CHALLENGE #2

 

Drink only one small cocktail or one small glass of wine this weekend (if you drink)

 

CHALLENGE #3

 

Consume only low fat, low calorie meals with lots of fruits and veggies

 

• If you are unable to meet challenge #1:  You must not truly understand your risk of heart disease/heart attack
• If you are unable to meet challenge #2:  You have a dependency on alcohol...to some degree
• If you are unable to meet challenge #3:  You must learn to use your inner strength to make good choices and eliminate "permissions" from your life

 

If any of the above hits a nerve - ask yourself why?   ...........I'm just saying - be honest with yourself.

Take a Sneak Peak - Lifetime weight management

Just a "sneak peak" of my soon to be released book which answers the question of how to achieve Successful, Lifetime Weight Management.  Stay tuned for release date - will be available through Smashwords and other E book distributors!!

Become through WiTHIN You Now!™ - The best answers and solutions are those that are WiTHIN You Now!™

INTRODUCTION

Overweight and obesity are preventable. 

WiTHIN You Now!™  is a simple yet powerful weight loss and weight management “self- therapy” that can change your life - the way it changed mine and many close to me.  

Successful lifetime weight management involves achieving a healthy weight and staying there for the rest of your life.  Successful lifetime weight management is complex, multi-faceted, and largely discussed in terms of finding the perfect combination of foods to eat, when and where to eat, learning to love yourself, accepting your body type, and understanding the evilness of stuffing your feelings with food.   Such elements of successful lifetime weight management, though decidedly important to success, are not the crux of the contents of this book, rather they are adjunct components that will naturally dovetail into the basic foundations of Becoming through WiTHIN You Now!™    

"Sneak Peak"....Lifetime Weight Managment

Just a "sneak peak" of my soon to be released book which answers the question of how to achieve Successful, Lifetime Weight Managment.  Stay tuned for release date - will be available on Smashwords and other E book distributors!!

Become through WiTHIN You Now!™ - The best answers and solutions are those that are WiTHIN You Now!™

INTRODUCTION

Overweight and obesity are preventable. 

WiTHIN You Now!™  is a simple yet powerful weight loss and weight management “self- therapy” that can change your life - the way it changed mine and many close to me.  

Successful lifetime weight management involves achieving a healthy weight and staying there for the rest of your life.  Successful lifetime weight management is complex, multi-faceted, and largely discussed in terms of finding the perfect combination of foods to eat, when and where to eat, learning to love yourself, accepting your body type, and understanding the evilness of stuffing your feelings with food.   Such elements of successful lifetime weight management, though decidedly important to success, are not the crux of the contents of this book, rather they are adjunct components that will naturally dovetail into the basic foundations of Becoming through WiTHIN You Now!™    

New Lap Band Guidelines - Good or Bad?

The FDA has approved the Lap Band surgery for those with BMI of 30 or greater (previous guidelines were BMI of 40 or greater)....this will double the number of individuals eligible for this surgery.  The question remains - is this a GOOD thing or a BAD thing?  My thoughts are as follows:

Since the FDA feels this intervention is a "good" thing, will they continue to lower the restrictions?  Will we get to the point that we no longer encourage prevention of obesity through healthy eating and exercise because we have this "thing" that we can have inserted into our body for the low cost of $14,000.00? 

I believe these new guidelines are further greasing an already very dangerous "slippery slope" that our nation seems to be racing toward.  These surgeries and new guidelines are a sad indication that we are in the throws of giving up completely.  Sad indeed. 

What are your thoughts?

Money & Pain don't "cut it" for a lifetime

I watched a show tonight that highlighted a young girl (in her late teens, early 20s) who spent several months sequestered over the summer between high school and college with a personal trainer to lose weight.  In the footsteps of her parents, she had been overweight all of her life, had horrible eating habits and did not exercise at all.  Through grueling workouts, the trainer pushed her to the point of pain and crying with a goal of running a 10 minute mile (running at 6 mph for a mile).  She does lose weight, accomplishes a 10 minute mile, and feels good about her accomplishments – but I question the judgment of the premise.  Goals are great and very necessary – but crying during workouts and unrealistic (possibly dangerous) challenges do not make sense.  Successful, lifetime weight management does not take torturous workouts and running foot races.  Successful, lifetime weight management takes thought, consistent behavior modification, planning, visualization, determination and brains.  Running competitions definitely have their place, but should not be the focus of initial weight loss or successful, lifetime weight management.   Personal trainers and chef prepared meals are great for those who can afford – but even Oprah has shown the world that LOTS OF MONEY does not make a lasting, lifetime impact on weight management.

"Pig Outs" are for pigs!

Check out this funny column (I've been following) @LaTimesHealth Two Guys Lose Weight: I want to pig out at Fatburger! http://lat.ms/eMBpoo
Losing weight or "burning off a high fat meal" is a simple math equation.  One must burn 3,500 calories and not replace them to lose one pound, regardless of when or how the calories are eliminated - in one "biggest loser" type of work out or gradually over any period of time.  Eating any high fat meal (such as the one you described) will not only add calories to your Fat Bucket, but will put you at risk for coronary artery plaque rupture (which causes a heart attack or stroke or both) due to the wicked changes in the chemistry of the body as it tries to metabolize the fat food. Additionally, elevations in cardiac risk markers (associated with inflammation and not regularly measured at an annual check up) can cause plaque rupture even in very small blockages following a high fat meal.  Even if you are successful at "burning off" the calories of a high fat meal, your risk for heart attack and stroke increases with these binges.  High fat, fast foods are designed to lure you into multiple feeding frenzies, which in turn keeps you fat and the vendor happy. www.drstaceyhiltondavis.blogspot.com

It's all in your head!

Take some each day (at least 10 minutes) time to calm your mind, relax, and meditate.  During this peaceful time, picture yourself as being slim, healthy and fit.  Picture yourself being strong, smart and determined.  Picture yourself - and actually feel yourself - making the right choices when it comes to food selection and getting plenty of exercise.  Keep this positive image of yourself with you and  WiTHIN You Now!™ at all times.

A positive visual of yourself increases your opportunity for true success.  Be free from negative thoughts as you move toward increasing the quality of your life today and tomorrow.

Overweight and obesity are preventable.

Valentine's Day just another day

We have 365 days in the year and OVER 365 holidays and events that we use to excuse overweight and obesity issues.  Love your partner and yourself on Valentine's Day by staying true to eating healthfully and getting some type of exercise!

Check out the progress of the two guys from LA Times Health blog - very clever (and funny)! 

RT @LATimesHealth initial weight loss progress! Two Guys Lose Weight: Resisting the urge to be bad is so good http://t.co/QSSYG5T

Stop thinking "Cheating"

Try to eliminate the word "cheating" when managing your weight.  If you enjoy something yummy - enjoy it - then make the appropriate adjustments (extra time exercising and/or replacing a few meals with a low calorie, liquid protein shake) so that those extra calories don't end up in your Fat Bucket making your jeans too tight and your attitude grouchy.  You wouldn't "cheat" on your taxes, or on your spouse!  You teach your children to never "cheat" on tests or sports! So why do you give yourself permission to "cheat" when it comes to the most important health decision you will ever make - managing your weight?  Use good judgement and caution when enjoying yummy foods and think "moderation and adjustment" rather than "cheating"....a much healthier and less defeating thought process.

Dr. Joe's article great read!

I follow  http://twitter.com/#!/drjoesDIYhealth on Twitter (highly recommend) and he often has great articles relating to weight loss, overweight and obesity.  I highly recommend reading his latest post which supports "behavior change" rather than "gastric surgery".  I posted my comments on this page (hopefully it worked) supporting his stand - with my twist on encouraging people to forget gastric surgery and put all that energy on changing behavior and thought process. 

In case your were wondering :)  My book  WiTHIN You Now!™    will be out soon!  Stay tuned!

Click on this link for Dr. Joes' article and my comments:

Obesity – A Behavioural Not Surgical Problem http://nblo.gs/bGOKw

Great Success Story - NO SURGERY!

Great article in USA Today (Thurs. Feb 3, 2011) Life Section page 10D.  A 49 year old man lost 181 pounds in 18 months to get ready for a golf trip to Scotland.  He now "walks and carries", feels great and had a wonderful golf trip to Scotland!  He went to Weight Watchers (great organization).  The most interesting statement he made was the following:  "I have to think and concentrate on my food and exercise choices every day"!! 

Stay on top of what's going on with nutritional guidelines!  Check out the Department of Health and Human Services and the Department of Agriculture's 2010 update on Dietary Guidelines at:

www.health.gov/DietaryGuidelines very interesting!  Notice on the food Pyramid the guidelines for "fats".....very, very small portion of the diet should consists of fats and oils.  Also, the guidelines for anything containing sugar (baked goods, sugary soda, etc.) are interesting!

Bottom line, according to the HHS and USDA statements, only 10% of Americans follow a healthy diet - we are a nation of overweight and obese (2/3rds of our population is either overweight or obese).  It's time to lose weight and get more exercise!

Get informed, get in shape -  Today is the best day to start!!  Check out the guidelines and let me know what you think of them and how you are doing on your weight management plan!

A nice success story!

Great article in USA Today (Thurs. Feb 3, 2011) Life Section page 10D.  A 49 year old man lost 181 pounds in 18 months to get ready for a golf trip to Scotland.  He now "walks and carries", feels great and had a wonderful golf trip to Scotland!  He went to Weight Watchers (great organization).  The most interesting statement he made was the following:  "I have to think and concentrate on my food and exercise choices every day"!! 

Stay on top of what's going on with nutritional guidelines!  Check out the Department of Health and Human Services and the Department of Agriculture's 2010 update on Dietary Guidelines at:

www.health.gov/DietaryGuidelines very interesting!  Notice on the food Pyramid the guidelines for "fats".....very, very small portion of the diet should consists of fats and oils.  Also, the guidelines for anything containing sugar (baked goods, sugary soda, etc.) are interesting!

Bottom line, according to the HHS and USDA statements, only 10% of Americans follow a healthy diet - we are a nation of overweight and obese (2/3rds of our population is either overweight or obese).  It's time to lose weight and get more exercise!

Get informed, get in shape -  Today is the best day to start!!  Check out the guidelines and let me know what you think of them and how you are doing on your weight management plan!

Specific Recommendations - Carbs and Grains

YEAH!!  Someone left a great comment on my blog posting regarding my recent comments on daily intake of Carbs and daily intake of Grains.  Thank you for your comments and thank you for being interested and informed regarding the importance of a healthy diet.  Diet recommendations (particularly the low carb high fat diets) are still controversial, and much research is being conducted to determine the best route to a healthy lifestyle.  My reader referred to an article http://articles.latimes.com/2010/dec/20/health/la-he-carbs-20101220/2 which referenced a study wherein a group of people with metablic syndrome were put on either a low carb, high fat diet or a low fat high carb diet (each group was allowed 1,500 daily calories).  The results demonstrated the lower carb, high fat group showed lower trigs and higher HDLs (these are good things) at the end of the study. I looked further into the study and it showed the HFLC diet ratio of 59F/28P/12C vs the LFHC diet ratio of 24F/20P/56C. This study may prove that this type of restricted diet may be suited for people who don't metabolize or tolerate carbs well (such as the cohort involved in the study who had metabolic syndrome and insulin resistance).  I agree that most people DO eat too many carbs and not enough of the "right" type of carbs (should stick to complex carbs)! Even so, many dieters may find living with extremely small amounts of carbs and large amounts of fat and protein (as suggested in the popular diet plans marketed), impossible to keep up for the long term. Americans as a group do suffer from carb, calorie overload and lack of exercise, which can have an impact on the development of "metabolic syndrome". Too many carbs and calories and not enough exercise are a nationwide problem. My reader also indicated that the recommendations of 6 servings of grains daily was a bit much.  The 6 servings of grains daily is probably difficult to maintain, yes. The new US Dietary Guidelines just released and US.Gov Food Pyramid recommends for daily intake of whole grains:  "3 oz equivalents for adults" with "one ounce" equaling in general 1 slice of ww bread, 1 cup of ready to eat cereal, or 1/2 cup cooked brown rice, cooked whole wheat pasta, or cooked ww cereal.  (Some refined grains such as white rice, white pasta are tasty and can be good for us because they may be fortified with folic acid and other essential nutrients, but need to be limited). If we can encourage people to eat at least 3 servings daily of whole grains along with some fruits and veggies and a diet that is satisfying, healthy and easy with which to comply, and plenty of exercise, we may be able to make some headway in fighting the battle of obesity, metabolic syndrome and diabetes that is plaguing our country.    Thank you again for your comments and insight!

LA Times Health

I've been following a blog about two crazy guys who are "into" the LA scene and trying to lose weight on a 6 week challenge @LATimesHealth (I'm following LATimesHealth on Twitter).  Lots of fun to actually witness (blog style witness) people realizing that weight loss and weight management is not an "event" or "episode", rather it is a lifestyle and forever.  I love these guys.

Watched "The Hills" yesterday just for fun.  WOW, those girls have their own dialect...amazing (and I don't use that word often).  Somehow they speak from the back of their throat, words run together with no emphasis on either vowels or consonants - basically unintelligible.  It is a "version" of Valley Girl speak of the 80's.  AND -  they drink like Sailors.  They must have rich parents, because like June Cleavor, I never see them work!?!?!?

Bottom line and "in line" with this blog....they are very thin - don't ever see them eat either.  Not a lifestyle that meets my parameters for healthy living and would not consider them "role models".  My suggestion - let's stop watching that dumb show.

YOUR Plan

Atkins just revised the diet - now adding more carbs. Good.  Very difficult to digest proteins without carbs.  Digesting proteins without carbs is like trying to water ski in a lake full of peanut butter...not fun.  Think more in terms of Weight Watchers and using your own good sense to make the right choices - life at every turn presents new challenges, no matter what "plan" you are "planning" to follow.  The best plan is one that incorporates how to deal with all of those "not planned" events - you know, the event that smacks you upside the head and then you put off until tomorrow what you need to be doing today - 

In today’s world of instant information access overload, discerning what, when, how, where and why to eat is challenging!  Indeed, careful consideration and some professional counsel are essential in determining the best plan for you and your lifestyle.  However, the greatest challenge is finding the answer to the ever present, ever elusive question of how to consistently implement the best and healthiest plan every day and for a lifetime.

Stay tuned for the answers in WiTHIN You Now!™  by Dr. Stacey Hilton-Davis  ....coming soon on e books and print.  I will keep you posted.

Allow your carbs to be as complex as YOU!

About a decade ago (or more), the big push was for a low carb high protein diet.  Everyone went coo coo over eliminating carbs from their diet and chowing down on high fat proteins such as beef, bacon and cheese.  America's desperation to lose weight was so HUGE that they refused to look at the lack of science behind the claims and looked at the new "low carb high protein diet" as their instant pathway to losing weight.  A colleague (Registered Dietitian) and I had a scary experience with the public's madness over "low carb" that almost got us beaten up by an angry mob of people who came to listen to our lecture entitled: "Facts about the new low carb diet craze"....  The people attending the lecture thought we were going to tell them how wonderful a low carb diet is and WOW were they angry when we tried to enlighten them on the benefits of complex carbohydrates!!  They did everything but throw fruits and veggies at us!!  Fortunately for everyone, since that time, the low carb frenzy has died down, and people are coming to grips with the truth about the necessity of eating foods rich in complex carbohydrates.  As a matter of fact, the Dietary Guidelines for Americans issued by the Department of Human and Health Services recommend that 55% of daily total calories should consist of foods rich in complex carbohydrates.  This means you should be consuming 2 1/2 cups of veggies, 2 cups of fruit, six servings of grains (including three servings of whole grains such as whole-grain breads, cereals, pasta, rice and beans. 

Learn to love complex carbohydrates - they are rich in fiber, which aids in weight loss.

The Mirror is no Fool

On Average, Americans eat out four times a week.  CAUTION!!  Though eating out is pleasurable, it can be very dangerous indeed.  When we are eating out, we tend to feel that we are "on vacation from the kitchen" and allow ourselves to be careless about choices.  Don't get caught up in that thought process!!  Here are a few tips to help with the challenges of eating out:

• Pick a healthy appetizer and enjoy PRIOR to determining your main course
• Know the fat content and calorie count of a meal prior to ordering - BE INQUISITIVE!
• Share a meal even if they charge an extra fee
• Remember alcohol contains empty calories and makes smart decision making very difficult 

Telling yourself you "deserve" to splurge, binge or ignore calories because you are out of the kitchen only makes your "muffin top" and "bra fat rolls" more prominent.  Look in the mirror before going out to eat - the mirror is no fool - and neither are you.  Prove it to yourself - be strong, be powerful!

The Power of YOU

Think seriously about working toward successful lifetime weight management as a personal project, and the most important decision you will ever make.  You have the strength and power and energy to push forward, make the right choices and succeed.  Today is the best day to begin and best answers are the answers that you have WiTHIN your core.....and you know how important it is to work on your core!  Don't keep putting it off! 

Motivation and Money!?!

Click on the link below (thank you to @Droz on Twitter for recommending the article) to read an interesting story about using money to motivate weight loss.  Tell me what YOU think!  Would money motivate YOU to lose weight?  Perhaps, but what then?  When I was working within the acute care setting, many fellow employees and community members would get a "weight loss group" going and pitch in money for the "winner".  I would be asked to weight and measure "pre-contest".  I rarely saw anyone to measure "post-contest".  Most of the time, after a week or so, the energy would dwindle and who knows what happened to the money??? This happened time after time, and I know many of you out there have had experience with the very same thing.  Think back - how did it work for you - and how long was the "long term" outcome?  Money has not proven to be a direct motivator for long term weight management.  What then is the answer?  The answer lies WiTHIN You Now!™   Motivation is in your control and only you have control of your thoughts, your behavior and your future.  http://www.cbsnews.com/stories/2011/01/07/health/main7223040.shtml?tag=cbsnewsSectionsArea;cbsnewsSectionsArea.1

GO Weight Watchers!

Weight Watchers does the nutritional work for you.  They have a fantastic new point system that is based on good science and good sense.  If you have any questions about what you should eat, etc... make your life easier and base your meal plan on their plan.  But remember, any meal plan needs your inner strength and energy that YOU put into place today, tomorrow and everyday.  Life is short - enjoy, be healthly, be strong and stick up for yourself. Click on this link to get new info on what WW is u up to:   http://www.latimes.com/health/la-he-weight-watchers-20110110,0,6665084.story?track=rss&utm_source=feedburner&utm_medium=feed&utm_campaign=Feed%3A+latimes%2Ffeatures%2Fhealth+%28L.A.+Times+-+Health%29&utm_content=Twitter

Prevent, Halt & Reverse Heart Disease

Along with getting your head together when it comes to weight loss and weight management -  I encourage everyone to GET EDUCATED!!  My "twist" on weight management centers around the psychology of it all, as we all know it's not about food - it's about getting yourself to do the right thing - everyday.  However, without the correct nutritional information, doing the right thing is impossible.  So -  read, read, read and look at the "science" behind any nutritional information.  I hate gimmicks, quick fixes and anything that sounds too good to be true.  I am a strong supporter of Weight Watchers - get one of their books and make it a permanent fixture in your kitchen.  I have another suggestion for your reading pleasure: "Prevent, Halt & Reverse Heart Disease" by Joseph C. Piscatella and Barry A. Franklin, PhD.  Read Step 4 beginning on page 201 "Balance your Diet".  Great information!!  Great guidelines and all based on science. 

Beck: A good read

Seriously take a gander at Judith S. Beck's book: the Beck DIET Solution.  I like this book.  It is a serious look at solutions to successful weight management barriers.  It has depth, interaction and absolutely nothing about what to eat - fantastic. I highly suggest. Gathering, understanding and implementing this type of information will help form a foundation of strength when you are ready to lose weight and keep it off. 

Take some "me" time and enjoy this read.

the Beck DIET solution

May I suggest Dr. Judith S. Beck's book:  the Beck DIET solution...train your brain to think like a thin person.  Specifically chapter 6, "Day 13".....chapter 9, "Day 31".

Dr. Beck has some great material in this book.  I just bought it on-line from Amazon for $1.00 plus shipping (used in great condition).  Worth the investment............

A good warm up to my book in progress :)    WiTHIN You Now!™

Stay tuned!!  And stay tuned in to your inner strength and power.  You have it - find it.