Do be sure to come out on the other side!

"No one can tell what goes on between the person you were
and the person you become.
No one can chart that lonely section of hell.
There are no maps of the change.
You just...come out the other side. Or you don't." Stephen King

Trying to lose weight and get fit can sometimes feel lonely and downright 'hellish'. No one can really describe what you go through whether you are fighting temptation and you're pulling you're hair out until the point when you DO get through it OR if you succumb to temptation and you have a nibble or two and you feel guilty or defeated or if you have a full blown binge or go completely off the rails and then you feel you're at the point where you DON'T 'come out the other side'.
When you DO come out without succumbing, you feel fantastic!! This also gives momentum and strength to keep succeeding.
But, PLEASE, if you relapse, don't feel you've completely failed. Get right back on track, but don't do it alone. Call a friend. Call someone who knows what you're going through. Go visit someone. Get out of the house. Book a facial or haircut. Go shopping. Go to church. Do some volunteer work.
Whatever, don't get to the point where you 'DON'T' for good!!

Deep Breath

STOP whatever you're doing and just take a long, thoughtful, cleansing DEEP BREATH. Close your eyes, count to 10, and rest your weary mind. The rest of the day -- the rest of your life can wait -- until you take a few precious moments to get it together. Think of yourself happy. Think of a time in your life when you felt good -- really good -- about yourself and your place in the world. Capture the feeling, smile again with it, keep smiling. It's a reality again! You're still that YOU -- happy, feeling good, and looking good. Be good to yourself and to your body. Be balanced, be healthy, be good for you. Lift up your craving(s) to the skies above and let it float away. Give yourself a great big HUG! You are now truly comforted. Get up, walk on, and get on with the rest of your great day and wonderful life.

Some days are just harder than others

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?!

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.

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. :)

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!

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!!