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.