I don't know about you, but there are days that I just feel like sliding back to bad habits -- comfort eating, nibbling out of boredom, feeling GUILTY because I really shouldn't be bored -- there's SO much to do -- in the world and just in my own life and then THAT, in itself, makes me want to eat!! It's just crazy and inexplicable. Most times, I am able to fight off the urge to backslide. Sometimes, however, I give in!! FORTUNATELY, my 'lapses' are not bad -- like they used to be when I was just plain living a whole lifestyle of 'lapses'. My body actually can't handle huge amounts of junk anymore and after a few bites of this, a few bites of that -- I feel gross. Before, I could eat a WHOLE whatever and STILL have room for more.
I've worked way too hard to get fitter and I just don't want to ever be back 'there' again. So, ok -- I messed up. Today, I'm RIGHT back on track. It's how you handle lapses that make the difference as to whether your'e going to SUSTAIN success and KEEP succeeding or KEEP messing up until you're back to square 1. Ugggghhh -- what a dreadful prospect -- continuing to go backward -- in a bad way -- being 'there' again. I can't live that anymore. It's not going to happen!!! I'm getting up now and going for a walk -- to clear my head and to reflect on what works for me and then to live life again so that I can feel happy and on track toward acheiving again. It's not easy, folks, is it!!! But if I can't and won't just get on with it -- who's going to do it for me -- NO ONE! I'll check in with you soon and I'll let you know if I've lost anymore fat weight -- Are you with me?!
Tuesday, 26 May 2009
Saturday, 2 May 2009
Mix It Up, Too, with Protein Snacks
Just because I recommended previously that high-COMPLEX carb snacks can help fill you up (and NOT OUT) when you're trying to stave off those hunger pangs or cravings to eat, doesn't mean you can't ALSO go for some lean protein type snack. This is the beauty of food -- there is no ONE category of food that is meant to be eaten exclusively, or even one category at a time, like so many of the fad diets proclaim. All foods can be enjoyed and need to be appreciated for the wonderful, unique qualities they have. When trying to lose flab, there IS no magic bullet but DISCIPLINE and mixing it up with your food -- provided you don't mix it up with high fat, high salt, high SIMPLE sugars and the types of foods one classes as 'junk foods' (ie --foods -- if you can call them foods!-- high in kcalories and low in nutrients) --you know what I'm talking about -- chips, candy, chocolate nut bars, ice cream, donuts, cakes, cookies, etc., etc. Soooo, if you're hankering for something 'protein-ish', make a 2-egg omelette loaded with vegetables -- even sliced pan-fried potatoes. Here's what you do:
Wash and dry one medium thin-skinned potato. Slice thinly.
Spray a non-stick skillet with a spray fat of some sort -- any type will do -- ie, the oil based or the butter-flavored.
Pan-fry potato slices until brown and softened. Set aside.
Spray skillet again. Add a combination of your choice of any vegetables -- sliced onions, peppers, asparagus, green beans, tomatoes, broccoli -- all work well as well as any others of your liking. Stir-fry or sautee until softened, but not too mushy. Can add scant water so pan doesn't get too dry with veggie ingredients. Once veggies soft, add potaotoes back in. Season with salt, pepper, and herbs of your choice -- fresh or dried rosemary is nice.
Break 2 eggs into small bowl. Add a dash of non-fat milk and mix it all up with a fork or whisk. Add to veggie mixture in skillet and cook until eggs sets according to your liking (some people like their omelette 'wetter' than others). Slide onto a plate and enjoy!!!
While savouring each bite, visualize yourself toned and fit and HAPPY and full! When finished, clean your plate and walk away and on!!!!! Get out of the kitchen and cupboards!!!!!
How's that for a COMPLETE recipe!!!! to keep you on the fit and trim trail. Hope this helps.
Wash and dry one medium thin-skinned potato. Slice thinly.
Spray a non-stick skillet with a spray fat of some sort -- any type will do -- ie, the oil based or the butter-flavored.
Pan-fry potato slices until brown and softened. Set aside.
Spray skillet again. Add a combination of your choice of any vegetables -- sliced onions, peppers, asparagus, green beans, tomatoes, broccoli -- all work well as well as any others of your liking. Stir-fry or sautee until softened, but not too mushy. Can add scant water so pan doesn't get too dry with veggie ingredients. Once veggies soft, add potaotoes back in. Season with salt, pepper, and herbs of your choice -- fresh or dried rosemary is nice.
Break 2 eggs into small bowl. Add a dash of non-fat milk and mix it all up with a fork or whisk. Add to veggie mixture in skillet and cook until eggs sets according to your liking (some people like their omelette 'wetter' than others). Slide onto a plate and enjoy!!!
While savouring each bite, visualize yourself toned and fit and HAPPY and full! When finished, clean your plate and walk away and on!!!!! Get out of the kitchen and cupboards!!!!!
How's that for a COMPLETE recipe!!!! to keep you on the fit and trim trail. Hope this helps.
Tuesday, 28 April 2009
Carbohydrates can help!!
When you're really trying to lose the flab and you get a hankering to eat -- why not try to make a high complex-carb snack!!!! The KEY is to choose COMPLEX carbs -- foods that have a high fiber content, no or very low fat, and a high nutritional value. These are foods like whole-wheat pastas, beans, vegetables, and high-fiber crackers and granola bars (NOT those high in fat, but the ones that are 120 kcals or less and 3-5 gms fiber per bar -- ex. the Curves bars or the South Beach Diet bars, Alpen Light bars, Special K Bliss bars).
So, boil up a couple handfuls of whole-wheat penne. Add some edamame to the boiling pasta. Drain. Then add some reduced-fat bean soup of some kind to the pasta as a sauce. Simmer till heated through. Take off heat and add a few tablespoons of fat-free plain yogurt and a sprinkling of parmesean cheese. Enjoy!!!! This will really help to fill you up while you get your motivation and momentum back to stick to your healthy eating program.
If you're STILL hungry -- go and take a walk, drink a glass of water, or stick your head in the toilet!!!! --(just kidding). Just DON'T EAT those chips, leftover pizza (yuk), chocolate cupcakes, or creampuffs -- please -- it's NOT worth it and you'll feel LOUSY afterward. Plus, it might trigger you to keep on junk eating, you'll feel even lousier, and so on and so on!!! Be strong!!! Losing weight takes discipline, too!!! Twitter or blog or FB someone!!! There's no excuse these days to substitute food for lonliness. :)
So, boil up a couple handfuls of whole-wheat penne. Add some edamame to the boiling pasta. Drain. Then add some reduced-fat bean soup of some kind to the pasta as a sauce. Simmer till heated through. Take off heat and add a few tablespoons of fat-free plain yogurt and a sprinkling of parmesean cheese. Enjoy!!!! This will really help to fill you up while you get your motivation and momentum back to stick to your healthy eating program.
If you're STILL hungry -- go and take a walk, drink a glass of water, or stick your head in the toilet!!!! --(just kidding). Just DON'T EAT those chips, leftover pizza (yuk), chocolate cupcakes, or creampuffs -- please -- it's NOT worth it and you'll feel LOUSY afterward. Plus, it might trigger you to keep on junk eating, you'll feel even lousier, and so on and so on!!! Be strong!!! Losing weight takes discipline, too!!! Twitter or blog or FB someone!!! There's no excuse these days to substitute food for lonliness. :)
Tuesday, 25 November 2008
Reflections on 'Being A Pilgrim' for Thanksgiving Holiday
Being A Pilgrim by Mark Nepo
To journey without being changed
is to be a nomad.
To change without journeying
is to be a chameleon
To journey and to be transformed
by the journey
is to be a pilgrim.
As we ease into our Thanksgiving holiday, remember what it's really about! America is a free and rich land (despite the recent 'crisis' and the strife the country is experiencing over these past 8 years) and most people can live reasonably well. Those that struggle at least can find somewhere to find help and/or someone(s) to provide shelter, clothing, and food. So, please -- give thanks, take rest, have fun, give joy, and find peace -- for yourself and for one another. Do enjoy your favorite foods and drink, but don't overeat and/or drink excessively. If you find yourself going that route, why not pack the extras up and bring it to a nearby homeless shelter. Better yet, why not just buy and make 'enough' -- not too much and donate the rest of the money that you would've spent on the surplus food to feed an army when you were only having 8 or 10 people.
We need to strive to be constantly transforming ourselves -- life is our 'journey' and the minute we just stop and stagnate and accept the 'status quo' for ourselves, well, we just drift or look in the mirror and find one day we're just looking at another being -- not the person we want to be or hope to become. Pilgrims takes pilgrimages to holy places to find inspiration and purpose -- a higher power than our own -- our God! Make the pilgrimage to your own 'wholeness' and 'wholesomeness'. Keep food and drink (w)holy this Thanksgiving and keep your momentum going as you continue your transformation to a beautiful you!
To journey without being changed
is to be a nomad.
To change without journeying
is to be a chameleon
To journey and to be transformed
by the journey
is to be a pilgrim.
As we ease into our Thanksgiving holiday, remember what it's really about! America is a free and rich land (despite the recent 'crisis' and the strife the country is experiencing over these past 8 years) and most people can live reasonably well. Those that struggle at least can find somewhere to find help and/or someone(s) to provide shelter, clothing, and food. So, please -- give thanks, take rest, have fun, give joy, and find peace -- for yourself and for one another. Do enjoy your favorite foods and drink, but don't overeat and/or drink excessively. If you find yourself going that route, why not pack the extras up and bring it to a nearby homeless shelter. Better yet, why not just buy and make 'enough' -- not too much and donate the rest of the money that you would've spent on the surplus food to feed an army when you were only having 8 or 10 people.
We need to strive to be constantly transforming ourselves -- life is our 'journey' and the minute we just stop and stagnate and accept the 'status quo' for ourselves, well, we just drift or look in the mirror and find one day we're just looking at another being -- not the person we want to be or hope to become. Pilgrims takes pilgrimages to holy places to find inspiration and purpose -- a higher power than our own -- our God! Make the pilgrimage to your own 'wholeness' and 'wholesomeness'. Keep food and drink (w)holy this Thanksgiving and keep your momentum going as you continue your transformation to a beautiful you!
Sunday, 5 October 2008
What IS a diet anyway? You must understand this before you embark on yet another one!!
The minute someone tells me they are going on 'a diet' to lose weight, I immediately ask them "So, what's your diet now?" More often, people say "Oh, no, I'm not on a diet now -- I eat everything and anything." or they tell me what newfangled 'diet' they've been following with no results or first great results and then they put the weight all back on within a month, etc., etc. PLEASE -- STOP!!!!
The word diet simply refers to the food we/you eat. It really shouldn't mean some pattern of food intake meant to be followed temporarily for a certain purpose, be it weight loss or to control cholesterol, fat intake, or foods you can't tolerate, or for whatever reason. One does, frequently, have to be on a modified diet to control symptoms from a certain disease or condition and/or damage to the body. For example, people who must follow a gluten-restricted/free diet, people on a simple-sugar restricted diet because they are diabetic (Type 1), children with PKU who MUST follow a phenylalanine-restricted diet, etc. But, even these folks have to follow this way of eating for life. It's not something one goes on and off. It's a part of their lives that they follow without giving it a second thought -- well, if they DO eat against it, they could have severe problems, like excruciating pain, hyperglycemia and diabetic coma, mental impairment, and death.
Likewise -- eating a certain way to lose weight MUST be a lifetime pattern and a diet that can be followed and sustained. Otherwise, it's just a band-aid to a sore that will never go away, in fact, it will get WORSE. A balanced, sensible diet is THE magic bullet to getting weight off and KEEPING it off -- FOR GOOD. The point is -- you STAY on it for life because you WANT TO -- you like what you're eating, you get joy from eating and food and so you should. Food is a wonderful gift and blessing. Eating is fantastic!!!
I certainly LOVE to eat, but I LOVE eating healthy. THIS is the win-win, my friends. Learning to love healthy foods -- actually CRAVING healthy foods just as much as you crave that donut or those chips or that beer and pizza or that double-fudge brownie. When consumers start DEMANDING health, industry and the media and restaurants will start kow-towing and SUPPLY us with tasty, lovely, BUT HEALTHY foods. It's already starting, but we truly have to keep at it, folks. You want to be healthy and gorgeous -- well, make your diet make it happen! Go for fresh fruits -- crispy tasty apples and pears at this time of year. Bake a fruit cobbler made with an oats/walnut-based crunch topping over the fruit and then dollop some low-fat yogurt on the side to serve. Make vegetables tasty by adding tomatoes and a bit of parmesean cheese to them or season them with spices. Roast potatoes whole with just a spray of olive-oil on them with some crushed rock-salt and tyme sprinkled over them. Meat with natural juices are much tastier than with heavy gravies on them. Eat more legumes like peas, beans, chick-peas -- make a bean-based big pot of chili this week made with fresh cilantro leaves broken in during the last few minutes while it simmers. Serve with low-fat corn muffins. There are SO many great recipes today that emphasize high-fiber, low-fat versions of the traditionally fattening things like muffins, cookies, cakes, etc. TRY these recipes -- you'll be SURPRISED how tasty they are.
Don't fool yourself by going on and off temporary crazy diet plans. Make YOUR diet the plan for life!! Contact me for more tips -- I can help you!!
The word diet simply refers to the food we/you eat. It really shouldn't mean some pattern of food intake meant to be followed temporarily for a certain purpose, be it weight loss or to control cholesterol, fat intake, or foods you can't tolerate, or for whatever reason. One does, frequently, have to be on a modified diet to control symptoms from a certain disease or condition and/or damage to the body. For example, people who must follow a gluten-restricted/free diet, people on a simple-sugar restricted diet because they are diabetic (Type 1), children with PKU who MUST follow a phenylalanine-restricted diet, etc. But, even these folks have to follow this way of eating for life. It's not something one goes on and off. It's a part of their lives that they follow without giving it a second thought -- well, if they DO eat against it, they could have severe problems, like excruciating pain, hyperglycemia and diabetic coma, mental impairment, and death.
Likewise -- eating a certain way to lose weight MUST be a lifetime pattern and a diet that can be followed and sustained. Otherwise, it's just a band-aid to a sore that will never go away, in fact, it will get WORSE. A balanced, sensible diet is THE magic bullet to getting weight off and KEEPING it off -- FOR GOOD. The point is -- you STAY on it for life because you WANT TO -- you like what you're eating, you get joy from eating and food and so you should. Food is a wonderful gift and blessing. Eating is fantastic!!!
I certainly LOVE to eat, but I LOVE eating healthy. THIS is the win-win, my friends. Learning to love healthy foods -- actually CRAVING healthy foods just as much as you crave that donut or those chips or that beer and pizza or that double-fudge brownie. When consumers start DEMANDING health, industry and the media and restaurants will start kow-towing and SUPPLY us with tasty, lovely, BUT HEALTHY foods. It's already starting, but we truly have to keep at it, folks. You want to be healthy and gorgeous -- well, make your diet make it happen! Go for fresh fruits -- crispy tasty apples and pears at this time of year. Bake a fruit cobbler made with an oats/walnut-based crunch topping over the fruit and then dollop some low-fat yogurt on the side to serve. Make vegetables tasty by adding tomatoes and a bit of parmesean cheese to them or season them with spices. Roast potatoes whole with just a spray of olive-oil on them with some crushed rock-salt and tyme sprinkled over them. Meat with natural juices are much tastier than with heavy gravies on them. Eat more legumes like peas, beans, chick-peas -- make a bean-based big pot of chili this week made with fresh cilantro leaves broken in during the last few minutes while it simmers. Serve with low-fat corn muffins. There are SO many great recipes today that emphasize high-fiber, low-fat versions of the traditionally fattening things like muffins, cookies, cakes, etc. TRY these recipes -- you'll be SURPRISED how tasty they are.
Don't fool yourself by going on and off temporary crazy diet plans. Make YOUR diet the plan for life!! Contact me for more tips -- I can help you!!
Thursday, 25 September 2008
"I eat flowers now and birds follow me." Mark Nepo
Oh how I love the words from the poem "Surviving Has Made Me Crazy' by Mark Nepo.
For me, it says it all. That is, now that I've finally 'gotten it' -- duh-- after all these years, I eat healthy -- I eat and enjoy my food, while keeping food in perspective. Food is a gift and a pleasure, so like beautiful flowers -- and needs to be enjoyed as such and respected. To OVEREAT is like taking away the simple beauty of a lovely bunch of flowers by piling bunch upon bunch on top of each other, losing sight of the simple, exquisite beauty of one or one bunch. Take care with lovely food, take in only as much as your exquisite body needs to flourish and thrive and be glorified! Nurture yourself, yes, of course, but don't 'smother' yourself. And guess what happens -- you will become the radiant beauty, the gorgeous specimen of your species, the deep pink perfect rose or the glossy flawless white gardenia standing out proud and firm and healthy..... and all the birds, twirping merrily as they fly by, will stop in awe and follow.
For me, it says it all. That is, now that I've finally 'gotten it' -- duh-- after all these years, I eat healthy -- I eat and enjoy my food, while keeping food in perspective. Food is a gift and a pleasure, so like beautiful flowers -- and needs to be enjoyed as such and respected. To OVEREAT is like taking away the simple beauty of a lovely bunch of flowers by piling bunch upon bunch on top of each other, losing sight of the simple, exquisite beauty of one or one bunch. Take care with lovely food, take in only as much as your exquisite body needs to flourish and thrive and be glorified! Nurture yourself, yes, of course, but don't 'smother' yourself. And guess what happens -- you will become the radiant beauty, the gorgeous specimen of your species, the deep pink perfect rose or the glossy flawless white gardenia standing out proud and firm and healthy..... and all the birds, twirping merrily as they fly by, will stop in awe and follow.
Friday, 12 September 2008
Yellow Polka-Dot Bikini
That's right, as in itsy weeny teeny weenie! I'm aiming to wear that on the beach next summer!! Now, mind you, I don't know if I'll really actually don one, but the point that I'll BE ABLE TO if I fancy it, is the kick! Truthfully, to me, looking great physically doesn't mean one has to flaunt it, shamelessley. If one 'has it', people seem to notice you anyway, especially if you dress well and take care of basic grooming. These are habits that don't take alot of money or time -- even inexpensive clothes look great on a toned and fit body and when one is healthy, the skin is smoother, the face glows, and eyes sparkle. Eating balanced and healthy and getting proper exercise are the absolute best beauty treatments out there! No amount of facials, injections, extractions, plastics, etc., etc. replaces the tangible, visible effects of healthy lifestyle. People are just plain stupid if they can't see the value for money in that!!!! Guess what, folks -- there's alot of stupid people out there! I know, I was one of them. Even with all my knowledge, credentials, and degrees in medicine and nutrition, I got 'stupid' for a number of years. I let myself go. It's an awful feeling when you feel a certain 'person' from the inside and your outward 'you' shows the world someone else. The end result is that you become 'invisible' -- like the two opposing images of 'you' clash and implode one another to, basically, destroy both -- there are no 'winners'. It's no way to live and I wanted 'out'....soooo, I started practicing what I preach!!! Actually, for the years that I became obese, I stopped practicing -- I couldn't get up in front of people to give a talk about nutrition when I, myself, embodied the opposite. In all fairness, I DID eat healthy -- just too much food! And, I'm a comfort eater and I got into comforting myself a WHOLE lot those days (also with chocolates, chips, and other high calorie, high-fat food). I even stopped seeing private clients, even though the minute I clicked into mode, patients totally forgot what I looked like -- they KNEW I knew my stuff and would be someone who could help them, even if I, paradoxically, couldn't seem to help myself. In that way, I found most people quite understanding and forgiving. But, I stopped seeing private clients, too -- even if I was helping them -- isn't that pathetic?! I mean, talk about 'flaunting' self-importance! But, you see, it was ME who was relentlessley unforgiving of my own frailty. I didn't even care that I was blessed with my education and 'knack' for successfully treating folks, I was so stuck on myself and my 'poor me' situation. I was physiological/psychological hell and the door to the 'way out' seemed hermetically sealed and I was getting more and more claustrophobic and weaker and weaker, and well, willing to 'evaporate'! So, you know what I did?! I just 'let go'. I begged to Whatever/Whoever from above and beyond me. I guess what I did was -- I gave it all up to God. Now, I know what you're thinking -- what!!!! -- a religious nut! Think what you may, I'm the last person you'd ever meet who would strike you as such, but I am CONVINCED there is a wonderful, loving God who took me in hand and brought me back. Funny thing is, I've actually tried NOT to believe in God, being all skeptical and uber-questioning every little discrepancy and 'man-made' need for this and for that, but, in the end, God's belief in ME, in the goodness of the crazy nut (me) He created -- brought me back to Him. I can't explain it, I can only live it -- and I have faith. So, my dear friends, it's about faith! I'm living the truth of my body, nutrition (as much as is known), and fitness, and the rest (the vibrancy, the glow, the healthiness, the joy) just, thankfully, comes with the package. Wow, what a fantastic surprise!!!!
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