The parking lots are full. The grocery store has people roaming the aisles looking for ingredients they only buy once a year. The work doesn't stop at home or in the office. In Minnesota, we have a snowstorm brewing. It's December holiday time. I am torn between the normal things that have to go on, like going to urgent care and knocking this sinusitis out--and the Christmas things I'd like to be doing.
I am hearing Christmas carols that sing "it's the most wonderful time of the year." Hmm.. Maybe... for some people. It depends how you define "wonderful" I guess. What if it isn't "wonderful" at all? What if this time of year is bringing up a lot of grief and family stress and sadness? That's not wonderful. My college friend of 30 years just lost her husband to pancreatic cancer. Six weeks from diagnosis to death. She cannot wait for this "wonderful" time to be over. On the other hand, my 80 year old dad who has never been sick a day in his life just had surgery for pancreatic cancer. He wouldn't let any of his five children even know about it until it was over! He said he is looking forward to the masters golf tournament at his club in the spring. He is the senior golf champ. Hmm. He'd just like to be able to get out of a chair and into a bed on his own.
It's not all gloom, though. I personally enjoy a little of the hustle and bustle when I don't have to "do" anything. I can go out and see people in a good mood mostly. I like the lights, my tree, the decorations, the music. I loved Christmases when my girls were little. Seeing them light up at all the excitement was pure joy. I can recall a last minute gift of a $10 cardboard box at Target that you assemble to make a house. Lilia and Natalie loved that last minute gift more than any other. Coloring it, getting in it. Simple pleasure.
My girls are 19 and 16 now. They want money and gift cards. Things have changed. Now, my favorite week of the year is between Christmas and New Years. It is the week that stands still. Expectations for gifts, entertaining, meals and pleasing the family are finished. Fewer people are working. It's a quasi-vacation week where not much is expected, and the world goes into slow motion.
No matter what time of year it is, life goes on. The sun will surely rise and set again today, and we rise with it. If this is a great time of year for you and your family, then you are making the most of all of it. You should. If, on the other hand, you are facing a challenging time, you are doing what you can to get through it. And you don't need to make any excuses.
Let your gaze go down and inward, as we say in yoga. Look into your heart and see what its true desire is. Whether it is for fun and festivities and packages under the tree, or whether it is for giving to others who have far less, or whether it is for finding a balance between the commercialism of the season and the true meaning of giving. When we live based on what the heart has to say, we find more happiness and balance. This can only be good for our health and wellness. When we are happier, we want more good things for ourselves and others. When we are listening to what the heart says, it is far more likely that our intentions and our actions are aligned.
Think. Feel. Do. First we think something is a certain way. Then we feel that it is a certain way. Then we act on that feeling. Perception is reality for everyone. If this is a wonderful time for you because you have your family and friends around--then it is. If this is a crazy time for you because of your family and friends--then it is.
No matter what happens over this holiday time, come back to the treasure of what is in your heart. It will guide you to make more choices that bring you more happiness. It was there all along.
Wednesday, December 20, 2017
Tuesday, December 12, 2017
Mid-Holiday Month Check In
The month of December and all the festivities are in full swing. Treats, parties, office pot lucks, outings, shopping and celebrations abound. It is time for a check in and see how things are going.
How do you feel? In your body? Are you getting quality sleep? Are you going to bed at a reasonable time and waking up feeling rejuvenated? Are you getting steps in and/or consistent exercise? Exercise is the stress buster we all need this time of year. Are your meals and snacks keeping you satisfied, or is the cookie tray and candy dish calling your name? Are you finding yourself thirsty? We require just as much hydration as any other time of year. Sugar and carb overload makes us thirsty.
How are you in your mind? Are you thinking clearly? Are you focused as you go about the day? Are you distracted or confused or not sure what to do next?
And then finally, how are you living? Are you engaged in what matters to you? Are you saying yes to holiday gatherings that matter and no to those things that don't? Are you saying yes to time for self care like exercise, a weekend nap, quiet time to enjoy? Are you saying no to things that bring stress like unrealistic expectations?
One of the things that I really enjoy is sending Christmas cards. I have to organize a photo of the girls--which is often a major problem. This year I am in luck, because we have a great photo from my sister's wedding in April. Getting those cards printed and addressed and sent out before the 25th should happen. This is a job, but I really like doing it. I add this to my list of December activities that brings me holiday happiness. Shopping, on the other hand, is not my favorite thing. Every time I go out, I end up finding more things for myself. NOT THE POINT. Then I feel bad that I ended up with stuff I didn't intend to buy. Then I do not feel like I am in the Christmas spirit. This creates stress, so I remind myself to slow down and focus on what really matters. I don't need to go to the mall again.
By having periodic check ins with ourselves, we get to slow down and take a look inside and answer our very own questions. How are you now? If you are not how you'd like to be, then now is the time to regroup and adjust accordingly. Life is imperfect, and our expectations for our lives to go a certain way are just as imperfect. That doesn't mean we don't set goals and strive for more. It means that we realize that there is such as thing as "enough." There is such a thing as enough gifts, enough cookies, enough distractions, enough procrastination, enough unreasonable expectations, enough decorating.
Give yourself an opportunity to slow down and reflect on what's important in your life, for example--your people, your health, your job, your faith, your pets, your hobbies, your volunteer work. No matter what month it is, these "gifts" are the ones we do not want to do without.
How do you feel? In your body? Are you getting quality sleep? Are you going to bed at a reasonable time and waking up feeling rejuvenated? Are you getting steps in and/or consistent exercise? Exercise is the stress buster we all need this time of year. Are your meals and snacks keeping you satisfied, or is the cookie tray and candy dish calling your name? Are you finding yourself thirsty? We require just as much hydration as any other time of year. Sugar and carb overload makes us thirsty.
How are you in your mind? Are you thinking clearly? Are you focused as you go about the day? Are you distracted or confused or not sure what to do next?
And then finally, how are you living? Are you engaged in what matters to you? Are you saying yes to holiday gatherings that matter and no to those things that don't? Are you saying yes to time for self care like exercise, a weekend nap, quiet time to enjoy? Are you saying no to things that bring stress like unrealistic expectations?
One of the things that I really enjoy is sending Christmas cards. I have to organize a photo of the girls--which is often a major problem. This year I am in luck, because we have a great photo from my sister's wedding in April. Getting those cards printed and addressed and sent out before the 25th should happen. This is a job, but I really like doing it. I add this to my list of December activities that brings me holiday happiness. Shopping, on the other hand, is not my favorite thing. Every time I go out, I end up finding more things for myself. NOT THE POINT. Then I feel bad that I ended up with stuff I didn't intend to buy. Then I do not feel like I am in the Christmas spirit. This creates stress, so I remind myself to slow down and focus on what really matters. I don't need to go to the mall again.
By having periodic check ins with ourselves, we get to slow down and take a look inside and answer our very own questions. How are you now? If you are not how you'd like to be, then now is the time to regroup and adjust accordingly. Life is imperfect, and our expectations for our lives to go a certain way are just as imperfect. That doesn't mean we don't set goals and strive for more. It means that we realize that there is such as thing as "enough." There is such a thing as enough gifts, enough cookies, enough distractions, enough procrastination, enough unreasonable expectations, enough decorating.
Give yourself an opportunity to slow down and reflect on what's important in your life, for example--your people, your health, your job, your faith, your pets, your hobbies, your volunteer work. No matter what month it is, these "gifts" are the ones we do not want to do without.
Tuesday, December 5, 2017
FreeStyle is Here
This week, Weight Watchers launched an innovation to the SmartPoints program. Say hello to "FreeStyle." This is an enhancement to what is already working so well for so many. Counting SmartPoints is still the basis of the program. Calories, saturated fat grams, sugar grams and protein grams are calculated the same way they have always been. What's new is that there is an abundant list of zero-points foods that do NOT have to be tracked. This enables members who feel burdened by tracking to feel freedom from tracking. The foods that make it to the zero-points list are non-bingeable, very healthy foods with high nutrient content. This list includes corn, peas, fish, shellfish, non-fat plain yogurt, beans, lentils, tofu, eggs (yolks and all), boneless/skinless chicken and turkey breast.
As someone who has been following FreeStyle for months, I can say that the biggest delights I have found include zero-points vegetarian chili. I am a pescaterian/vegetarian, and to know that my chili went from 5-7 points down to 0 points is huge. I am also training myself to eat non-fat plain Greek yogurt with cinnamon and fruit. No honey. All of a sudden, that filling snack becomes 0 points instead of 3-5. This makes a big difference to me. Now, you can actually have a zero point dinner that doesn't stink. Grilled salmon with lemon pepper and dill, corn on the cob, salad with balsamic vinegar, baked peaches on top of plain Green yogurt. All that was zero. Wow!
How can this work? How can Weight Watchers members lose weight if they are suddenly eating these foods and not counting them? The daily SmartPoints target has gone down. Everyone is now looking at a lower target. The program takes into consideration that there are a large number of zero point foods that will still be eaten, like the zero point dinner I referenced above. We have always done this with our zero point fruits and vegetables, and it has worked. The FreeStyle program has gone through extensive testing with proven results. If that didn't happen, we wouldn't be doing it.
More flexibility? Yes, we have that too. Now, you have the option of carrying up to 4 SmartPoints per day into your weekly target. Once the week is up, those points are use it/lose it. However, just knowing that you have the ability to bank points for the weekend or a party or a happy hour creates more livability.
These enhancements are all member-driven. The science of weight loss hasn't changed since we switched to SmartPoints two years ago. The leading cause of obesity comes from the overconsumption of saturated fat and sugar. The foods that we crave when we are stressed typically include saturated fat and sugar. The foods that are easy to overeat typically include saturated fat and sugar. We don't even need to be physically hungry to indulge in these foods. Therein lies the problem.
In contrast, the foods that are now included on the zero points list are mainly full of protein. Protein solves a hunger problem. Protein repairs tiny muscle tears that result from exercise. Protein is a power-house when it comes to weight loss. Protein that you chew is very satisfying.
What hasn't changed? Points for booze, sweets, whole grains, saturated fats... those foods are still calculated the very same way. Tracking is still important, but now there is an option to NOT track a whole new list of zero point proteins and corn and peas.
As a leader for the past fourteen years, I have seen many iterations of the Weight Watchers program. I can confidently say that we have always changed for the better. We always get more when we innovate. And, so again, we do with FreeStyle.
There is a lot going on this month with holidays and weather and vacation time off. This program innovation is a gift from Weight Watchers to you to help you kick start your weight loss, re-engage with the program, create more flexibility with your holiday eating and to get more of what you really want.
When I see you in person this week, we will go over more details and look at the newly published materials. You will see enhancements to your app on your weigh in day. Personally, I love the graphics. They bring a lightness to the business of accountability.
At the end of the day, the single thing all Weight Watchers members have in common is the desire for MORE. More good living. More good health. More confidence. More longevity. More fitness. More pride. More control. More power. More quality of life. We earn those gifts one day at a time.
As someone who has been following FreeStyle for months, I can say that the biggest delights I have found include zero-points vegetarian chili. I am a pescaterian/vegetarian, and to know that my chili went from 5-7 points down to 0 points is huge. I am also training myself to eat non-fat plain Greek yogurt with cinnamon and fruit. No honey. All of a sudden, that filling snack becomes 0 points instead of 3-5. This makes a big difference to me. Now, you can actually have a zero point dinner that doesn't stink. Grilled salmon with lemon pepper and dill, corn on the cob, salad with balsamic vinegar, baked peaches on top of plain Green yogurt. All that was zero. Wow!
How can this work? How can Weight Watchers members lose weight if they are suddenly eating these foods and not counting them? The daily SmartPoints target has gone down. Everyone is now looking at a lower target. The program takes into consideration that there are a large number of zero point foods that will still be eaten, like the zero point dinner I referenced above. We have always done this with our zero point fruits and vegetables, and it has worked. The FreeStyle program has gone through extensive testing with proven results. If that didn't happen, we wouldn't be doing it.
More flexibility? Yes, we have that too. Now, you have the option of carrying up to 4 SmartPoints per day into your weekly target. Once the week is up, those points are use it/lose it. However, just knowing that you have the ability to bank points for the weekend or a party or a happy hour creates more livability.
These enhancements are all member-driven. The science of weight loss hasn't changed since we switched to SmartPoints two years ago. The leading cause of obesity comes from the overconsumption of saturated fat and sugar. The foods that we crave when we are stressed typically include saturated fat and sugar. The foods that are easy to overeat typically include saturated fat and sugar. We don't even need to be physically hungry to indulge in these foods. Therein lies the problem.
In contrast, the foods that are now included on the zero points list are mainly full of protein. Protein solves a hunger problem. Protein repairs tiny muscle tears that result from exercise. Protein is a power-house when it comes to weight loss. Protein that you chew is very satisfying.
What hasn't changed? Points for booze, sweets, whole grains, saturated fats... those foods are still calculated the very same way. Tracking is still important, but now there is an option to NOT track a whole new list of zero point proteins and corn and peas.
As a leader for the past fourteen years, I have seen many iterations of the Weight Watchers program. I can confidently say that we have always changed for the better. We always get more when we innovate. And, so again, we do with FreeStyle.
There is a lot going on this month with holidays and weather and vacation time off. This program innovation is a gift from Weight Watchers to you to help you kick start your weight loss, re-engage with the program, create more flexibility with your holiday eating and to get more of what you really want.
When I see you in person this week, we will go over more details and look at the newly published materials. You will see enhancements to your app on your weigh in day. Personally, I love the graphics. They bring a lightness to the business of accountability.
At the end of the day, the single thing all Weight Watchers members have in common is the desire for MORE. More good living. More good health. More confidence. More longevity. More fitness. More pride. More control. More power. More quality of life. We earn those gifts one day at a time.
Monday, November 27, 2017
Cruising with Weight Watchers Members
I promised I would blog about the Weight Watchers Caribbean cruise on the MSC Divina from November 11-18, but I had a very hard time getting consistent internet access in the middle of the ocean. I was not alone. Here are some highlights of the trip that I'd like to share with everyone who wonders about what thisfloating community experience was like.
There were 850 Weight Watchers members from around the US and Canada who participated. There were twelve WW leaders selected from 600 applicants who worked the programming on this trip. There were five staff members from the NY corporate headquarters who directed and managed all of this for months behind the scenes and then on board. This included Gary Foster, our Chief Scientific Officer.
Every day of the cruise was jam packed with activities, lectures, fitness, zumba dance parties, FOCUS workshops, FLOW classes, WW meetings, weigh ins and on-on-one coachings, specially prepared Weight Watchers meals in the dining room and buffet. Members could participate in any and all of the WW programming plus attend anything that the ship offered to its 3,000 other guests who were aboard. There was non-stop entertainment in the evenings from shows, live music, dancing, George Clooney movies, zumba under the stars, WW dance party farewell, etc.
There were three days that the ship docked for several hours in Antigua, St. Thomas and the Bahamas. Members could then take part in an excursion like swimming with sting rays, sitting on a beach, touring the island with a guide, zip-lining or just souvenir shopping. When that got tiring, people came back to the ship and relaxed by one of the many pools.
As someone who has never cruised before, I didn't know what to expect. For starters, I went prepared with my acupressure bracelets and medicine for sea sickness. The first two days were choppy for me, so I was taking my medicine and balancing myself in the shower. After that, it was smoother sailing--no more medicine needed. Make no mistake, you definitely knew you were on a ship. This ship has sixteen floors, and my "state room" was on the eighth floor. I took the stairs 95% of the time. The dining room was on five and six. The buffet and pool were on fourteen. The Focus workshops were on sixteen. The Flow classes were on seven or sixteen. Getting a lot of steps in was not a problem. From stem to stern, it was a lot of walking and stepping.
I was working most of the time, leading my own Focus workshops, teaching chi flow, weighing and doing coachings or monitoring my fellow leaders' classes. I did have time in between to attend activities too. I sat in on a panel discussion where lots of "behind the scenes" questions were answered. Why are fitness classes mostly held at 7-9AM? Because the ship will only allow us to have private access to those rooms in the morning. How is the food managed? This was one of the most interesting topics. The MSC Divina cruiseline is the only line that would agree to cooperate with WW and prepare our food according to our recipes. The WW nutritionist was onboard as was one of our recipe developers. The chefs had 100 WW recipes to work with, and they were each taste tested by the nutritionist and recipe developer before every single meal. Quality control and portion control in full force! One of the nicest things for me was to see the SmartPoints listed on every single food item. Both the dining room and the buffet were full of delicious, portion controlled healthy options. No one could possibly call this "diet food." If you didn't know these were WW recipes, you would have assumed they were delicious offerings. In fact, if there were leftovers from WW service, they offered them in the regular buffet to non-WW passengers. No complaints. There were also WW cocktails available.
Bringing Focus workshops and Flow classes to so many members was a real gift to me. This is why I was onboard. Seeing so many friendly people making connections and forming relationships was amazing. Some people who had never cruised before ventured solo on this experience and quickly found like minded people from all over the US and Canada. Talk about living beyond the scale! Taking chances and risks and moving outside your comfort zone in such a supportive environment was quite an accomplishment for many members and leaders.
And what about the whole point of having an experience like this? Building community and creating experiences for our members is what it is all about. We are so familiar with our supportive meeting room staff and fellow members. We know their stories and feel their pain and celebrate their milestones. We also know from "Connect" there is a greater community of fellow WW members doing what we are, counting points, getting over little boo-boos, and living life fully one day at a time. To be in person, up close, sharing even more experiences with our great community is really something special. Someone got to lifetime on the cruise. Talk about a story to share when he got back home to his regular meeting. To sit down in a lovely dining room and be able to easily order fabulous food and WW wine (Cense) and know the points without worrying or wondering was magical. Talk about feeling supported and cared for. If you didn't want to order from the WW menu, no problem--you could order from the regular menu. If you didn't want to choose from the WW buffet, no problem--you could choose from any of the other options. I chose the best of the best from several options myself. As a vegetarian, I got treated to stewed tomatoes with my scrambled eggs, baked apples with no sugar, lemon ricotta WW pancakes, fruit galore at every meal....
We all need to refresh and renew our commitment to ourselves and to our goals. This is what keeps the program exciting. Making positive changes with foods, activities, friends, etc. is what makes the program liveable. We are on a life-long journey of good health and happiness. And so we keep going.
We are about to embark on yet another change...an enhancement to our SmartPoints plan which is built solely upon member feedback. The science of weight loss hasn't changed since the two years we switched from PointsPlus to SmartPoints. The leading cause of obesity is the overconsumption of sat fat and sugar. Those are the foods we overeat so easily, and those are the foods we eat because of stress, emotions and sleeplessness. Stay tuned in your meeting to find out about how the program can be more flexible for you. December 3 is the kickoff.
I learn so much from my members. As a leader who has worked with WW for almost fourteen years, I am amazed how much I can still learn. I am humbled to be part of such a vast group of like-minded people from all walks of life pursuing their goals, reaching for more, creating a better life one day at a time. If you are wondering whether a WW cruise is right for you-- there are options to consider. We are sailing in May 2018, August 2018 and November 2018 from Miami to the Caribbean and Mexico. My members in Minnesota are asking for a land-based "cruise" experience whereby we would meet at a resort for a four-five day WW experience to try new things and share in this greater community. Stay tuned.
There were 850 Weight Watchers members from around the US and Canada who participated. There were twelve WW leaders selected from 600 applicants who worked the programming on this trip. There were five staff members from the NY corporate headquarters who directed and managed all of this for months behind the scenes and then on board. This included Gary Foster, our Chief Scientific Officer.
Every day of the cruise was jam packed with activities, lectures, fitness, zumba dance parties, FOCUS workshops, FLOW classes, WW meetings, weigh ins and on-on-one coachings, specially prepared Weight Watchers meals in the dining room and buffet. Members could participate in any and all of the WW programming plus attend anything that the ship offered to its 3,000 other guests who were aboard. There was non-stop entertainment in the evenings from shows, live music, dancing, George Clooney movies, zumba under the stars, WW dance party farewell, etc.
There were three days that the ship docked for several hours in Antigua, St. Thomas and the Bahamas. Members could then take part in an excursion like swimming with sting rays, sitting on a beach, touring the island with a guide, zip-lining or just souvenir shopping. When that got tiring, people came back to the ship and relaxed by one of the many pools.
As someone who has never cruised before, I didn't know what to expect. For starters, I went prepared with my acupressure bracelets and medicine for sea sickness. The first two days were choppy for me, so I was taking my medicine and balancing myself in the shower. After that, it was smoother sailing--no more medicine needed. Make no mistake, you definitely knew you were on a ship. This ship has sixteen floors, and my "state room" was on the eighth floor. I took the stairs 95% of the time. The dining room was on five and six. The buffet and pool were on fourteen. The Focus workshops were on sixteen. The Flow classes were on seven or sixteen. Getting a lot of steps in was not a problem. From stem to stern, it was a lot of walking and stepping.
I was working most of the time, leading my own Focus workshops, teaching chi flow, weighing and doing coachings or monitoring my fellow leaders' classes. I did have time in between to attend activities too. I sat in on a panel discussion where lots of "behind the scenes" questions were answered. Why are fitness classes mostly held at 7-9AM? Because the ship will only allow us to have private access to those rooms in the morning. How is the food managed? This was one of the most interesting topics. The MSC Divina cruiseline is the only line that would agree to cooperate with WW and prepare our food according to our recipes. The WW nutritionist was onboard as was one of our recipe developers. The chefs had 100 WW recipes to work with, and they were each taste tested by the nutritionist and recipe developer before every single meal. Quality control and portion control in full force! One of the nicest things for me was to see the SmartPoints listed on every single food item. Both the dining room and the buffet were full of delicious, portion controlled healthy options. No one could possibly call this "diet food." If you didn't know these were WW recipes, you would have assumed they were delicious offerings. In fact, if there were leftovers from WW service, they offered them in the regular buffet to non-WW passengers. No complaints. There were also WW cocktails available.
Bringing Focus workshops and Flow classes to so many members was a real gift to me. This is why I was onboard. Seeing so many friendly people making connections and forming relationships was amazing. Some people who had never cruised before ventured solo on this experience and quickly found like minded people from all over the US and Canada. Talk about living beyond the scale! Taking chances and risks and moving outside your comfort zone in such a supportive environment was quite an accomplishment for many members and leaders.
And what about the whole point of having an experience like this? Building community and creating experiences for our members is what it is all about. We are so familiar with our supportive meeting room staff and fellow members. We know their stories and feel their pain and celebrate their milestones. We also know from "Connect" there is a greater community of fellow WW members doing what we are, counting points, getting over little boo-boos, and living life fully one day at a time. To be in person, up close, sharing even more experiences with our great community is really something special. Someone got to lifetime on the cruise. Talk about a story to share when he got back home to his regular meeting. To sit down in a lovely dining room and be able to easily order fabulous food and WW wine (Cense) and know the points without worrying or wondering was magical. Talk about feeling supported and cared for. If you didn't want to order from the WW menu, no problem--you could order from the regular menu. If you didn't want to choose from the WW buffet, no problem--you could choose from any of the other options. I chose the best of the best from several options myself. As a vegetarian, I got treated to stewed tomatoes with my scrambled eggs, baked apples with no sugar, lemon ricotta WW pancakes, fruit galore at every meal....
We all need to refresh and renew our commitment to ourselves and to our goals. This is what keeps the program exciting. Making positive changes with foods, activities, friends, etc. is what makes the program liveable. We are on a life-long journey of good health and happiness. And so we keep going.
We are about to embark on yet another change...an enhancement to our SmartPoints plan which is built solely upon member feedback. The science of weight loss hasn't changed since the two years we switched from PointsPlus to SmartPoints. The leading cause of obesity is the overconsumption of sat fat and sugar. Those are the foods we overeat so easily, and those are the foods we eat because of stress, emotions and sleeplessness. Stay tuned in your meeting to find out about how the program can be more flexible for you. December 3 is the kickoff.
I learn so much from my members. As a leader who has worked with WW for almost fourteen years, I am amazed how much I can still learn. I am humbled to be part of such a vast group of like-minded people from all walks of life pursuing their goals, reaching for more, creating a better life one day at a time. If you are wondering whether a WW cruise is right for you-- there are options to consider. We are sailing in May 2018, August 2018 and November 2018 from Miami to the Caribbean and Mexico. My members in Minnesota are asking for a land-based "cruise" experience whereby we would meet at a resort for a four-five day WW experience to try new things and share in this greater community. Stay tuned.
Tuesday, November 7, 2017
Try Something New
With the cold, dark days, we are naturally looking for more comfort. Warmer clothes, "comfort" foods and hot beverages fit the bill. Since 80% of weight loss is actually created through food choices, it is incredibly important to consider which foods are on the menu and should be highlighted and which foods should be in the margins, so to speak.
Choosing high protein foods is a smart way to go when it comes to satisfying hunger and limiting calories and Smartpoints. We all know about animal proteins, the ones we probably grew up on. Meat! However, there are also vegetarian/vegan proteins we can consider too. This other protein source is often cheaper than animal protein, shelf stable and easy to incorporate in hearty cold weather meals.
Let's consider beans and lentils for instance. We can add beans to soup, salad, chili and stew. We can even create a side dish out of these tasty legumes. Beans contain vitamins, minerals and more protein than animal proteins per serving. That's a deal in the weight loss world.
Of course these interesting facts and tips are not enough to convert anyone who doesn't want to give them a try. In fact, we need to be risk takers as Weight Watchers members and try something new. With food, with exercise, with attitude--we all benefit from making a change, which creates a "thrill" for the body and mind. By giving something new a try, we broaden our horizons and open ourselves up to more possibilities. We don't know that we don't like black bean soup if we haven't ever tried it. We don't know that vegetarian proteins won't satisfy unless we prepare them with some care and give it a go.
This brings us to what really matters, i.e. what is in your heart. What you really want from your life is what matters. What motivates you to get up and out of the house on a cold morning is what matters. What makes you want to go home and see your family at the end of the day is what matters. What makes you plan ahead and say NO to failure and YES to the future is what matters.
This week, consider trying something new--a new recipe or a new preparation of something you already enjoy (baked peaches, anyone?). This will get you out of a food rut, surprise your body and tempt your taste buds with something different and create the spark that comes from making a change.
You deserve the best life you can live. One day at a time, one meal at a time, one good effort at a time--you can create the life you were meant to live. Start now.
Choosing high protein foods is a smart way to go when it comes to satisfying hunger and limiting calories and Smartpoints. We all know about animal proteins, the ones we probably grew up on. Meat! However, there are also vegetarian/vegan proteins we can consider too. This other protein source is often cheaper than animal protein, shelf stable and easy to incorporate in hearty cold weather meals.
Let's consider beans and lentils for instance. We can add beans to soup, salad, chili and stew. We can even create a side dish out of these tasty legumes. Beans contain vitamins, minerals and more protein than animal proteins per serving. That's a deal in the weight loss world.
Of course these interesting facts and tips are not enough to convert anyone who doesn't want to give them a try. In fact, we need to be risk takers as Weight Watchers members and try something new. With food, with exercise, with attitude--we all benefit from making a change, which creates a "thrill" for the body and mind. By giving something new a try, we broaden our horizons and open ourselves up to more possibilities. We don't know that we don't like black bean soup if we haven't ever tried it. We don't know that vegetarian proteins won't satisfy unless we prepare them with some care and give it a go.
This brings us to what really matters, i.e. what is in your heart. What you really want from your life is what matters. What motivates you to get up and out of the house on a cold morning is what matters. What makes you want to go home and see your family at the end of the day is what matters. What makes you plan ahead and say NO to failure and YES to the future is what matters.
This week, consider trying something new--a new recipe or a new preparation of something you already enjoy (baked peaches, anyone?). This will get you out of a food rut, surprise your body and tempt your taste buds with something different and create the spark that comes from making a change.
You deserve the best life you can live. One day at a time, one meal at a time, one good effort at a time--you can create the life you were meant to live. Start now.
Tuesday, October 31, 2017
Sleep is Underrated
Gone are the days of bragging about living on little sleep. Instead, we now know that quality sleep, as in uninterrupted sleep, for six plus hours per night is essential to good health. Important recovery takes place on a cellular level when we sleep. The mind has a chance to unravel and stop processing in a cognitive way. The dream state takes over. The body also needs a break. Stress and fatigue are stored in the body. Time to reset.
So, what gets in the way of a good night? Or, might I rephrase--what are things that we allow to get in the way of a good night? I am not referring to parents of new babies who live through those wakeful nights. There isn't a choice there. You just survive it the best you can and grab a nap whenever you can. I am talking about the rest of us with stress, jobs, interests, commitments, responsibilities, worries, etc. I am talking about those of us who remain stimulated by screens or plugged in to work until far too late in the evening, or those who watch Netflix instead of going to bed, or those who eat too late at night to digest properly and then can't sleep, or those who haven't managed stress throughout the day so that the tension starts screaming the minute the lights go out.
Living a healthy life means that we look at all that contributes or detracts from that life. This includes what is known as "sleep hygiene." How well do you set yourself for quality sleep? Establishing a routine, a curfew for screens, quiet activity with low lighting and reduced noise can be a big help. Keeping the bedroom free of work and signs of work so that the bed chamber is a place to relax and restore, signals to the body that there is nothing to do here but sleep. Piles of laundry, dry cleaning and bill pay will make much harder to let go. Black out shades or curtains send the body the message that nothing is going on here, so close your eyes and go to sleep. Keeping the temperature in the room on the cooler side with comfortable blankets and pillows makes being in bed restorative and inviting.
Hormones do not work correctly when we do not sleep well. Our bodies crave more sweets and don't get satisfied with healthy foods when we are sleep deprived to say nothing of poor attention span, irritability and bad temper. Face it, we all need our rest. Take a page from the plant and animal world, restore at night.
This week, with daylight saving time coming to end, rethink your sleep. Take a look at what you can do to improve. Consider what you can do to manage stress throughout the day so that it doesn't keep you from falling asleep or keep you awake long after you do get to sleep.
We need energy to keep our day powered. We get that from sunlight, from healthy foods, staying hydrated, exercising and good, quality sleep.
Night night.
Thursday, October 26, 2017
Emotional Eating--Transforming Negative Energy into Positive
We are all guilty of emotional eating. Whether we get caught up in the stress of every-day life or we get carried away in the excitement of the moment. With our steady stream of food opportunities, snacks, samples and workplace treats, this is a real problem. So much of these "extras" are high fat and high sugar, which is where real weight gain comes from. These foods are also easy to overeat. Furthermore, these high calorie foods "make us feel better" for the moment so that makes us turn to them even more.
We know we aren't supposed to sit down with a jumbo bag of chips after a long day, but that is not enough to keep us from doing it. So, what else can we do to become more aware of ourselves in the moment and make small changes to manage the emotions? It depends on the situation. If you are going to a happy occasion like a wedding, Octoberfest party or holiday gathering, you know you will be socializing with friends and family waiting to see you. Focusing on the friends, the camaraderie and the fun while steering clear of the buffet could help. What about the afternoon slump at work or a lull in activities at home on evenings and weekends? Again, slowing down long enough to ask yourself what is really happening? Are you bored, frustrated, in transition, procrastinating, lonely, stressed out? Those are feelings that no amount of food can manage. This is where we purposefully stay away from high calorie treats and think about an appropriate response to the problem. If you are bored, you need an activity. Eating doesn't count as an activity. If you are lonely, you need more than Ben and Jerry to keep you company. You need to reach out to friends and reconnect. If you are stressed from work, you need to manage that stress by dumping it out through exercise or meditation or something much more fulfilling.
I have been studying chi gong in order to get my 200 hour certification. Chi gong is a mind/body exercise where the breath links the mind with the body, as in yoga. First the mind thinks something, and then the body does something. In my training, Master Lee Holden talks about the power of transforming negative energy into positive energy. We can use this to help with weight loss and weight maintenance.
What kind of energy are you living in? What is swirling around you? Are you in a good mood, feeling positive and clear? Are you in a negative mood, feeling defeated or frustrated and distracted? Are you in a place of nothing too good or too bad, but you can't quite put a finger on it? Whatever quality of energy in you and around you speaks to you. For example, when you are on top of the world, things are organized and going well, you smile more, pay compliments to others and speak in a positive way about things. Your own energy is bursting, and you are using it for the good. On the other hand, when you are depleted and not getting quality sleep and nursing a sick child, you are running on empty. Your body says--slow down and take a nap. Your mind says--you can't keep this up. Your stress says--eat junky food.
Seeking a more balanced lifestyle where we are aware of how we are feeling, what we are doing, where we want to be going is a worthy pursuit. Seeking helpful ways to transform negative energy into positive energy puts us in the driver's seat. We then feel calmer and more in control.
Emotions are constantly shifting. Whether we believe it or not, we are all emotional beings who feel things from the joy of a compliment to the negativity of criticism. However, as people looking for more good living, more health, more vitality and more confidence, we need to slow down and rethink how we are going to manage our precious feelings and our unpleasant ones. We need to consider how we can shift our mindset and then our behavior so that food doesn't seem like the answer to coping with stress or high emotions. It's a lifelong pursuit because every day is different, posing its unique set of challenges. However, the better we get at transforming negative energy into positive, the more weight loss we can create and maintain. The more balanced living we can enjoy.
We know we aren't supposed to sit down with a jumbo bag of chips after a long day, but that is not enough to keep us from doing it. So, what else can we do to become more aware of ourselves in the moment and make small changes to manage the emotions? It depends on the situation. If you are going to a happy occasion like a wedding, Octoberfest party or holiday gathering, you know you will be socializing with friends and family waiting to see you. Focusing on the friends, the camaraderie and the fun while steering clear of the buffet could help. What about the afternoon slump at work or a lull in activities at home on evenings and weekends? Again, slowing down long enough to ask yourself what is really happening? Are you bored, frustrated, in transition, procrastinating, lonely, stressed out? Those are feelings that no amount of food can manage. This is where we purposefully stay away from high calorie treats and think about an appropriate response to the problem. If you are bored, you need an activity. Eating doesn't count as an activity. If you are lonely, you need more than Ben and Jerry to keep you company. You need to reach out to friends and reconnect. If you are stressed from work, you need to manage that stress by dumping it out through exercise or meditation or something much more fulfilling.
I have been studying chi gong in order to get my 200 hour certification. Chi gong is a mind/body exercise where the breath links the mind with the body, as in yoga. First the mind thinks something, and then the body does something. In my training, Master Lee Holden talks about the power of transforming negative energy into positive energy. We can use this to help with weight loss and weight maintenance.
What kind of energy are you living in? What is swirling around you? Are you in a good mood, feeling positive and clear? Are you in a negative mood, feeling defeated or frustrated and distracted? Are you in a place of nothing too good or too bad, but you can't quite put a finger on it? Whatever quality of energy in you and around you speaks to you. For example, when you are on top of the world, things are organized and going well, you smile more, pay compliments to others and speak in a positive way about things. Your own energy is bursting, and you are using it for the good. On the other hand, when you are depleted and not getting quality sleep and nursing a sick child, you are running on empty. Your body says--slow down and take a nap. Your mind says--you can't keep this up. Your stress says--eat junky food.
Seeking a more balanced lifestyle where we are aware of how we are feeling, what we are doing, where we want to be going is a worthy pursuit. Seeking helpful ways to transform negative energy into positive energy puts us in the driver's seat. We then feel calmer and more in control.
Emotions are constantly shifting. Whether we believe it or not, we are all emotional beings who feel things from the joy of a compliment to the negativity of criticism. However, as people looking for more good living, more health, more vitality and more confidence, we need to slow down and rethink how we are going to manage our precious feelings and our unpleasant ones. We need to consider how we can shift our mindset and then our behavior so that food doesn't seem like the answer to coping with stress or high emotions. It's a lifelong pursuit because every day is different, posing its unique set of challenges. However, the better we get at transforming negative energy into positive, the more weight loss we can create and maintain. The more balanced living we can enjoy.
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