There has been much said lately about how "diets don't work." This is true. It has always been true. Most people do not have the ability to stop eating foods they love and start eating healthy foods all the time, no matter what, from now until forever. Who would want to anyway? It's an impossible task and an unrealistic expectation. Furthermore, when people suffer through restrictive diets, they lose weight in an unhealthy way. The metabolism then goes down. As a result, the weight that was lost is "found" again, plus more, since the metabolism has been lowered, as in permanently.
We don't recommend diets. We recommend learning new life skills and strategies, over time, that include nutritious meals and snacks that are portion controlled, increased fitness and activity plus fulfilling hobbies, interests and social interaction to create a lifestyle of health, wellness and happiness.
One of the best ways to create this healthier lifestyle comes through the practice of mindfulness. That simply means that we slow down long enough to pay attention to what we are doing, how we are feeling, where our thoughts are going. By doing so, we can tap into our true hunger signals and eat to satisfy them. We can stop and take a break when life becomes overwhelming. We can focus our awareness on the moment without getting ahead of ourselves. This reduces stress, decreases the stress hormones like cortisol that makes us crave junky food and retain belly fat. This makes life feel more manageable.
Slow and steady is truly the path to life-long healthy weight loss and weight maintenance. Managing stress in pro-active ways (like exercise, meditation, hobbies) is part of the weight loss and weight maintenance puzzle. Promoting healthy metabolism by eating at regular intervals and drinking water often is part of the puzzle. Sleeping well and waking up feeling refreshed also contributes to healthy metabolism.
It is all very old fashioned. Let our expectations of ourselves be just as simple. Expect change to occur over time. Expect shifts to happen regularly but often very quietly. Slow down to notice these things. Appreciate the process, the journey and the wisdom of learning new things over time. This is the path to a life well lived. It always was.
Monday, May 9, 2016
Monday, May 2, 2016
Positive Self Talk
Last week I asked a group about the negative tape that so often plays in our heads. Every person in the group shared something rather dramatic and very negative about the tape running through their heads. As each person did this, the rest of the room listened intently and stared in disbelief. We were looking around at a room full of accomplished people and were surprised to hear what people were thinking. In most cases, in fact, we were thinking the exact opposite.
It got me thinking about how what we project to the outside world--confidence, positive self esteem, accomplishment and competence may NOT at all be the case on how we are feeling inside. This matters because we do NOT want to be playing negative tapes that waste valuable energy that could be spent on positivity.
Life can be hard. There is always something extra to do or think about or organize or accomplish. Multitasking is the name of the game. Responding right away is also part of what others expect these days. That can feel like a lot of pressure and stress. Let's combat that negativity with positive thoughts which will lead to positive feelings and actions.
A racing mind is a sign of stress. One of the best ways to combat this is to take frequent breaks from technology and work and let some positive images and affirmations in. This could include a short walk from your desk or a moment to take some deep breaths for a minute or two. This dials down the pressure and lets the mind recover.
Life is too short to give in to negativity. It robs us of living in the moment--another way of thinking of mindfulness....which means one thing attention with no judging or comparisons.
I can be guilty of this too. On occasion, I can get down on myself and feel "less than." It is a path to real misery that serves no one. So I work hard on bringing myself back into the moment and focus on the positive. If I want something different for myself, then I can make a manageable plan.
A work in progress takes time, but it does not take more effort than one has to give. That's impossible anyway. It takes acceptance, attention, no judging and courage. Courage to be yourself as you are today. No more and no less.
It got me thinking about how what we project to the outside world--confidence, positive self esteem, accomplishment and competence may NOT at all be the case on how we are feeling inside. This matters because we do NOT want to be playing negative tapes that waste valuable energy that could be spent on positivity.
Life can be hard. There is always something extra to do or think about or organize or accomplish. Multitasking is the name of the game. Responding right away is also part of what others expect these days. That can feel like a lot of pressure and stress. Let's combat that negativity with positive thoughts which will lead to positive feelings and actions.
A racing mind is a sign of stress. One of the best ways to combat this is to take frequent breaks from technology and work and let some positive images and affirmations in. This could include a short walk from your desk or a moment to take some deep breaths for a minute or two. This dials down the pressure and lets the mind recover.
Life is too short to give in to negativity. It robs us of living in the moment--another way of thinking of mindfulness....which means one thing attention with no judging or comparisons.
I can be guilty of this too. On occasion, I can get down on myself and feel "less than." It is a path to real misery that serves no one. So I work hard on bringing myself back into the moment and focus on the positive. If I want something different for myself, then I can make a manageable plan.
A work in progress takes time, but it does not take more effort than one has to give. That's impossible anyway. It takes acceptance, attention, no judging and courage. Courage to be yourself as you are today. No more and no less.
Tuesday, April 26, 2016
What's Hard? What's Easy? WHY do you Care?
Throughout the day, along the way, we find that some things in life seem hard while some things in life seem easy. The things we like to do feel a lot easier than the things we don't. Obviously. But, let's face it, we have a lot on the "to do" list that is required--things that we might not like and might be hard.
One way to get through the hard stuff is to dig deep first and ask yourself the all-important questions:
WHY?
WHY should I do this?
WHY is this important to me?
IS this still important to me?
WHY do I care?
WHAT do I want?
The answers to these questions makes the work of self improvement make sense. Losing sight of the WHY, or finding yourself in a position to redefine the WHY is important as time marches on. Things change. So do we. So do our goals. So do our priorities. So do our life circumstances.
Sometimes the things that we find hard one week can become easy another week, and visa versa. It is easy to eat a quick, filling, protein-packed breakfast during the week. You have to move on with your day. It becomes a little harder to do that on vacation in a pancake house with butter and bacon everywhere. It is easy to go out for a long walk with the dog when the weather is pleasant, and it becomes harder when the weather is not. It is easy to dress for the day when all the clothes in the closet fit. It is harder to dress for the day when we are frustrated because only a few of the clothes fit.
Let's remember that not living the life of our dreams costs us something. It may cost us disappointment, sadness, stress, frustration and limited opportunities. That life feels hard. The cost of a life well-lived will include sacrifices and effort, no doubt. It will also come with the priceless gift of freedom. Freedom that is earned, little by little by redefining what's hard and what's easy and revisiting the many reasons WHY that matters.
One way to get through the hard stuff is to dig deep first and ask yourself the all-important questions:
WHY?
WHY should I do this?
WHY is this important to me?
IS this still important to me?
WHY do I care?
WHAT do I want?
The answers to these questions makes the work of self improvement make sense. Losing sight of the WHY, or finding yourself in a position to redefine the WHY is important as time marches on. Things change. So do we. So do our goals. So do our priorities. So do our life circumstances.
Sometimes the things that we find hard one week can become easy another week, and visa versa. It is easy to eat a quick, filling, protein-packed breakfast during the week. You have to move on with your day. It becomes a little harder to do that on vacation in a pancake house with butter and bacon everywhere. It is easy to go out for a long walk with the dog when the weather is pleasant, and it becomes harder when the weather is not. It is easy to dress for the day when all the clothes in the closet fit. It is harder to dress for the day when we are frustrated because only a few of the clothes fit.
Let's remember that not living the life of our dreams costs us something. It may cost us disappointment, sadness, stress, frustration and limited opportunities. That life feels hard. The cost of a life well-lived will include sacrifices and effort, no doubt. It will also come with the priceless gift of freedom. Freedom that is earned, little by little by redefining what's hard and what's easy and revisiting the many reasons WHY that matters.
Monday, April 18, 2016
Being Mindful With Hidden SmartPoints
There are lots of hidden SmartPoints lurking in juice containers, coffee mugs, cocktail glasses and "pint" beer glasses. One of the problems is that these SmartPoints go down so easily and are so forgettable. Our challenge is to right size our beverages the same way we right size our food choices. Of course, that really means down size.
While plates and bowls have gotten so much bigger over the years, drinking glasses have gone the same route. A can of coke at 12 ounces used to be the norm. Now, that a 12 ounce can of coke is 9 SmartPoints, we have to reconsider the options and look at coke as a treat--not a beverage that slides down along with a meal.
The same is true with juice and sports drinks. Juice is a pointy beverage that we need to choose--not just let happen. As for sports drinks, they are not necessary. Water will rehydrate just the way it is supposed to.
The coffee shop can be a minefield if we aren't savvy. Small drinks are called "tall." If there is anything like cream, whip, half and half and flavor shots, SmartPoints are running down the drain.
When it comes to alcoholic drinks, we need to be informed and make choices before the drinking happens. Once we are drinking alcohol, our inhibitions may start to evaporate. We might not make as many healthy choices that we would otherwise. A big part of our success is to stay focused on what we really want, no matter where we are or what we are doing. Furthermore, drinks are larger than they used to be. Technically speaking, there might be two mixed cocktails in that martini glass. A "pint" in a brew pup is actually 20 ounces not 16. That means more points. Darker, thicker beers are even more points than lighter (as in color) beers.
So how can we down size our beverages without skipping them altogether? Practice. Practice. Practice. The more we acquaint ourselves with right size portions and the more aware we are of our coffee shop/restaurant/bar behavior, the more likely we can approach these settings with the confidence that we can get what we want--and no more. Enjoy it. Be done. Count SmartPoints wisely.
With summer weather here, be especially savvy. Oftentimes, we are even more inclined to relax into the casual nature of the season. Stick to your goals! Drink lots more water and decide in advance when and where and how much any alcoholic beverages will be consumed. Then, stick to the plan and enjoy.
While plates and bowls have gotten so much bigger over the years, drinking glasses have gone the same route. A can of coke at 12 ounces used to be the norm. Now, that a 12 ounce can of coke is 9 SmartPoints, we have to reconsider the options and look at coke as a treat--not a beverage that slides down along with a meal.
The same is true with juice and sports drinks. Juice is a pointy beverage that we need to choose--not just let happen. As for sports drinks, they are not necessary. Water will rehydrate just the way it is supposed to.
The coffee shop can be a minefield if we aren't savvy. Small drinks are called "tall." If there is anything like cream, whip, half and half and flavor shots, SmartPoints are running down the drain.
When it comes to alcoholic drinks, we need to be informed and make choices before the drinking happens. Once we are drinking alcohol, our inhibitions may start to evaporate. We might not make as many healthy choices that we would otherwise. A big part of our success is to stay focused on what we really want, no matter where we are or what we are doing. Furthermore, drinks are larger than they used to be. Technically speaking, there might be two mixed cocktails in that martini glass. A "pint" in a brew pup is actually 20 ounces not 16. That means more points. Darker, thicker beers are even more points than lighter (as in color) beers.
So how can we down size our beverages without skipping them altogether? Practice. Practice. Practice. The more we acquaint ourselves with right size portions and the more aware we are of our coffee shop/restaurant/bar behavior, the more likely we can approach these settings with the confidence that we can get what we want--and no more. Enjoy it. Be done. Count SmartPoints wisely.
With summer weather here, be especially savvy. Oftentimes, we are even more inclined to relax into the casual nature of the season. Stick to your goals! Drink lots more water and decide in advance when and where and how much any alcoholic beverages will be consumed. Then, stick to the plan and enjoy.
Monday, April 11, 2016
It Takes a Village
In the game of life, we know that we are not alone, nor do we want to be alone--especially when tough times come calling. Even our introverted friends need valuable connections with others to keep them feeling vibrant and part of a bigger picture. When we start something new, pursue a new venture at work or home, take on a new responsibility or role, we usually ask others who have done this before for their help. Help can come in the form of advice, personal experience, testimony and sometimes a sounding board.
As we evolve and set the bar higher than it was before regarding weight loss, healthy habits, fitness and fulfillment, we are walking down a path that many have gone down before and many continue to go down. We will have lots of company to keep us supported and inspired. There is so much information, advice and how-to's in the world nowadays, that we don't need to look far for a bright idea to try with a new recipe, exercise technique or social group to keep us interested and curious.
But what about the people closest to us? What about the ones who "should" be supporting us from the very start and all the way through? Why do those people sometimes seem like saboteurs instead of cheer leaders? Who knows is the answer to that question. Unfortunately, even our nearest and dearest do not always "show up" for us the way we'd like them to. Maybe they don't believe our self improvement efforts are real (this time). Maybe they are secretly jealous of us. Maybe they wish they could do things like say NO to chips and salsa on a Mexican vacation or say YES to the gym at 6AM. Maybe they fear that if we change, then we might be expecting them to change. Whatever the reason, we know that when we don't get positive feedback from the ones we love, we need to move on to other people for that kind of support.
It does take a village to keep going. It takes people from all circles who are working on bettering their lives, one day at a time, to keep up the energy and enthusiasm for the work that's involved. Sometimes by seeing a complete stranger with a lot of weight to lose, working out at the gym, inspires me. I realize that we are all in this together. No matter where we are in the journey, we all have the same job to do.
Get up every day.
Show up for your life.
Be present and mindful of your behavior.
Make a small change at first and then let that grow into a bigger difference.
As we evolve and set the bar higher than it was before regarding weight loss, healthy habits, fitness and fulfillment, we are walking down a path that many have gone down before and many continue to go down. We will have lots of company to keep us supported and inspired. There is so much information, advice and how-to's in the world nowadays, that we don't need to look far for a bright idea to try with a new recipe, exercise technique or social group to keep us interested and curious.
But what about the people closest to us? What about the ones who "should" be supporting us from the very start and all the way through? Why do those people sometimes seem like saboteurs instead of cheer leaders? Who knows is the answer to that question. Unfortunately, even our nearest and dearest do not always "show up" for us the way we'd like them to. Maybe they don't believe our self improvement efforts are real (this time). Maybe they are secretly jealous of us. Maybe they wish they could do things like say NO to chips and salsa on a Mexican vacation or say YES to the gym at 6AM. Maybe they fear that if we change, then we might be expecting them to change. Whatever the reason, we know that when we don't get positive feedback from the ones we love, we need to move on to other people for that kind of support.
It does take a village to keep going. It takes people from all circles who are working on bettering their lives, one day at a time, to keep up the energy and enthusiasm for the work that's involved. Sometimes by seeing a complete stranger with a lot of weight to lose, working out at the gym, inspires me. I realize that we are all in this together. No matter where we are in the journey, we all have the same job to do.
Get up every day.
Show up for your life.
Be present and mindful of your behavior.
Make a small change at first and then let that grow into a bigger difference.
Monday, April 4, 2016
The Things that Weigh Us Down
I am just back from a spring break trip to Mexico, and I packed my workout program, my clothes for it, my beachwear and summery clothes. I had my sunscreen for protection along with a big hat. I had comfy sandals for long walks after dinner on the "malecon" (boardwalk in Puerto Vallarta). What I didn't take with me was worry.
This got me thinking about how heavy it is to carry worry--and what that does to my perception of happiness, self satisfaction and wellbeing. Of course it is easy to be happy on vacation in a sunny spot with the guy you love...when all your creature comforts are met in grand fashion. The whole point of vacation is to get away from it all, take a break from the routine and busyness of daily life to relax, recharge, renew. Unfortunately, however, vacation is only one or two times a year. The rest of my time is spent living my "real life."
This too got me thinking about how important it is for me to "lighten the load" and only carry what I can handle. I started mulling over the things that weigh me down in daily life. Worry, anxiety, sleeplessness, expectation, fear, feeling less than... For a yoga instructor and a health coach, I talk about these things all the time. They are truly front and center in my mind. But, I am still finding myself burdened by some of these "weights."
I decided that while there are problems and issues to cope with regarding my family, the world, etc. I am going to make a concerted effort to not worry over them. It doesn't mean I won't be caring about them, but it does mean that I am consciously unpacking these things so they don't cast a dark shadow over my day, my sense of happiness and wellbeing. I hope that this will be a gift from this vacation, i.e. the freedom to not be weighed down by excess baggage.
What might be weighing you down more than you think? Of course, pounds on the scale are the obvious thing. But, those pounds didn't get there by themselves. The things we carry, the places we go, the people we deal with are part of those pounds. I am encouraging us to look a little more deeply at what might be behind heaviness on the scale. What might be getting in the way of living a lighter, more carefree life? What might it take to "unpack" some of those things and lighten your load? One day at a time.
This got me thinking about how heavy it is to carry worry--and what that does to my perception of happiness, self satisfaction and wellbeing. Of course it is easy to be happy on vacation in a sunny spot with the guy you love...when all your creature comforts are met in grand fashion. The whole point of vacation is to get away from it all, take a break from the routine and busyness of daily life to relax, recharge, renew. Unfortunately, however, vacation is only one or two times a year. The rest of my time is spent living my "real life."
This too got me thinking about how important it is for me to "lighten the load" and only carry what I can handle. I started mulling over the things that weigh me down in daily life. Worry, anxiety, sleeplessness, expectation, fear, feeling less than... For a yoga instructor and a health coach, I talk about these things all the time. They are truly front and center in my mind. But, I am still finding myself burdened by some of these "weights."
I decided that while there are problems and issues to cope with regarding my family, the world, etc. I am going to make a concerted effort to not worry over them. It doesn't mean I won't be caring about them, but it does mean that I am consciously unpacking these things so they don't cast a dark shadow over my day, my sense of happiness and wellbeing. I hope that this will be a gift from this vacation, i.e. the freedom to not be weighed down by excess baggage.
What might be weighing you down more than you think? Of course, pounds on the scale are the obvious thing. But, those pounds didn't get there by themselves. The things we carry, the places we go, the people we deal with are part of those pounds. I am encouraging us to look a little more deeply at what might be behind heaviness on the scale. What might be getting in the way of living a lighter, more carefree life? What might it take to "unpack" some of those things and lighten your load? One day at a time.
Monday, March 21, 2016
No Judging--Slip Ups are Part of Progress
One of the hardest life lessons is to learn from your "mistakes" and then move on. So much gets in the way, starting with that little voice in your head that says "you can't do this..." Negative self talk, criticism, judging and fear are but a few of the stumbling blocks that keep us from propelling ourselves forward.
We often let unhelpful "tapes" keep playing in our heads when a momentary setback occurs. Those unhelpful tapes make it harder not easier to move on. Some say that evolution is to blame. Expecting something bad to happen was part of survival. It meant that you had to be in a heightened state of awareness so that you could protect yourself from attackers. We need to resist that urge to go negative by reinforcing the positive. By doing so, we are gently embracing the good that we anticipate. We gather the courage to keep going even though we were temporarily off track.
To complicate matters, oftentimes, our expectations are unrealistic when lifestyle change is at hand. We think that because we decided to "get healthy" that we will be as enthusiastic and driven as we were the day we began the life changing journey. Not so. The path to success is full of pock marks, stop signs and rerouting. That's normal, and it is to be expected. By expecting momentary setbacks, we can get better at recognizing them for what they are, i.e. temporary and not the end of the road.
Another unhelpful tape that often plays when we are frustrated is one of judgment. "I'm not good at this... I can't do this... I should just give up... This is going to kill me..." None of this is helping. It is also setting your sights too low. Things might not be going well for the moment, but that has nothing to do with how things might go once you regroup and move on. Maybe the plan you had in place was too restrictive. Maybe the exercise schedule you put in place was too demanding. Maybe life got in the way of your good intentions. Whatever the reason, the behavior change is the same. Move forward. No judging.
We can often treat others better than we treat ourselves. If a friend who was having a hard time losing weight or engaging in an exercise routine, and was falling apart, we wouldn't berate them and tell them that they will always be a failure. Hopefully, we would listen to them, encourage them and do our best to talk them out of quitting on themselves. If we can do it for others, we need to do it for ourselves as well.
Your life is made up of what you CAN do, not what you cannot do. Your life is made up of the experiences you choose to have not the ones you try to avoid. Yes, the dark side is always there, but that's not the focus and not the greater part of who you are today or who you wish to become tomorrow and the next day after.
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