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.