It's that time of year again!

The holiday season can be a stressful time, adding extra challenges with the stress of finances, the stress of family, the stress of the food and extra treats, and the list goes on.

Sometimes the best thing you can do is direct your attention elsewhere. Going for a short walk, reducing caffeine intake and drinking plenty of water also can help.

Remember, KEEP IT SIMPLE!
1. Stay Rested – Get enough sleep at night, and take naps if necessary.
2. Just Breathe – Breathe in through your nose for a count of three; exhale through your mouth for a count of three.
3. Don’t Strive for Perfection – Strive for “good enough” instead of stressing over perfection.

Seriously? What are we doing to our children?

What is happening to our children when a third of them are so unhealthy they can't join the military?
http://www.upi.com/Health_News/2009/11/04/One-third-of-US-youth-unfit-for-military/UPI-98691257317594/

The military isn't the only thing out there...but this just continues to fuel the subject of an obesity crisis as quoted in the article. It's time we started being the role models we should be!

Our Own Worst Critic

I’ve done it.  I’m sure you’ve done it.  What is it?  Well how about talking to yourself in a way you would never consider talking to your best friend.  It seems like all of us that struggle with weight loss have done it at some point.  Told ourselves a story about how we aren’t good enough, or how we don’t look a certain way or how everything will be perfect when…Get real.  Stop telling yourself these kinds of stories.  Tell yourself good stories, positive stories.  Stories about loving yourself how you are.  Stories about how you are a wonderful person, how you are making positive changes in your life. Stories that make you feel good not bad.  Even subtle stories have the ability to make or break us.  Stop the negative subtle…shoot for positive subtle and work your way up from there!

Are You the Driver of Change...Or is It Driving You?

All of us are subject to change.  It's one of the laws of nature.  Some change we drive...some change drives us.  I find it difficult to deal with change I didn't initiate.  But, much of the time that unsought change benefits me as much or more than change I bring into my life.

How a person deals with change can say a lot about them.  Most days I'm afraid my dealings with change probably don't have very nice things to say about me.  Change is just one of those stressors in life we have little control over.  I'm not telling you to "embrace change"...not being of a hugger and all. But, learn to be patient with yourself and realize this just might not be the time to fight.

We've all heard how to deal with stress.  I need to hear it as much as anyone, so I'm going to tell you again.

• Breathe
• Exercise - Especially when you don't feel like it.
• Eat right - Whatever that might mean for you.  For me, it means no wheat, very little sugar and carbs, and plenty of protein and good fats.
• Get an appropriate amount of sleep - Too much is just as bad as too little.
• Find things or people or places that bring joy and happiness into your life.
• And, finally, learn to love yourself, accept yourself, and strive for reasonable expectations in your self-growth.

So, it this post about change or stress? For me this year, they've pretty much been one and the same.  I'm thinking a few of you might be able to relate.  

I'm grateful for where I am, but look forward to moving on...even if that means more change and in the process more stress!

Copied from Sunny's other blog: freshandfeisty.blogspot.com

It Doesn't Take Two...It Takes Half!

I know, lame title. Anyways, just a quick thought for eating out.

It can be tricky. If you don't cook it, quite frankly, you have no idea what is in it...IE how many calories, points, etc. And, darn it, you want to treat yourself once in a while. Go ahead, it's okay. You heard me, order that huge burrito...but wait there's more. Ask for a to go container as soon as they bring the meal. Split that puppy up before you even start eating and only eat half! Eat the rest for lunch the next day. It works, really it does!

* Or if you hate styrofoam, bring your own container when you eat out. Just say'n.

No M&M's For Me!

I did it. I made it through an entire day without eating any of the M&M's my annoying (really she's nice) co-worker brought in! This is huge for me. Often when there are M&M's in the cute little dispenser, I walk up and eat handfuls without even thinking about it. It's not that I need or even really want them. I just see chocolate and eat. Ha! I beat it yesterday and I'm going to beat it today. What did you do this week that is a positive step in changing your negative behavior?

Yikes!

Okay, so you think you're eating well. Not too crazy. Then you sit down and actually figure out the calories or in my case, the Weight Watchers points. Yesterday, and this wasn't the worst day I've had by any means, I figured out what I had really eaten. I consumed 38 points rather than the 25 points I'm supposed to eat. No wonder the scale was up 1.5lbs this morning. Guess it just goes to show how important it is to write down what you eat...ummm you know, like before you eat it and not the next morning!

Two Words Peeps: WEIGHT LIFTING

If you want to burn fat, boost your metabolism, and sculpt/tone any part of your body, it’s imperative you do some strength training. And I don’t mean using some “two-pound-my-bra-weighs-more-than-your-dumbells” kind of weight lifting. I want you to push yourselves outside the “heavier weights = bulkier frame” mindset. I’ve been following the ChaLean Extreme (www.beachbody.com) program for a couple of weeks (three mornings per week, approximately 30-45 minutes each set) and I’ve seen metamorphisizing results already. My cousins Sunny and Mandy are currently in different cycles of P90X (www.beachbody.com) which I have followed in the past and let me tell you, it produces the same results.

Muscle truly does burn fat! It was hard for me mentally to imagine that lifting 20-30 pounds for each exercise wasn’t going to turn me into She-looks-like-a-He-Man and it was physically hard for me to lift that much weight but the goal is to exhaust your muscles after only 6-8 reps. And it works! My foopa/apron/tube of biscuits belly is actually starting to shrink, yeehaw!

But get real. If you haven’t worked out other than getting off the couch to change the TV channel because the batteries in your remote went dead, please don’t plunge into this intense kind of workout program. Exercise is something you want to ease into, make small commitments and stick with them, then up your anty by adding more days per week, more challenging routines, and heavier weights.

I know from personal experience that you have to keep “tricking” your body by doing different things to see results. If you run all the time (which is of course a great way to exercise), you occasionally need to break that cycle and try a group fitness class or workout DVD at home. Same goes for group fitness (which is my personal choice for a cardio workout………..running is something I truly try to avoid unless I’m being chased). However, I occasionally run stairs or run on the beach (easier on the left knee) giving that dreaded exercise “plateau” a big ol’ kick in the face! ARRRGGGGHHH! (That was my Pirate yell, hahaha).

So what are y’all waiting for? Get moving and lifting, and don’t forget to shake that booty!

What? You mean I'm not Superwoman? Well Screw That!

Well, life has a funny way of sneaking up on a person. All three of
us have been busy and not terribly inspired, I'm afraid. Personally,
I feel perhaps hypocritical in suggesting you should be healthy, eat
right and exercise. I posted I was below 200 on my birthday, yet here
it is nearly a month later and I'm still bouncing around the same
numbers. We won't even discuss some of the foods I've been eating
lately. Well those who know me, at all, know I'm honest. So here it
goes, as Rachel says, "We have to remember we're not superhuman!" My response was, "...just so you know I am superwoman."


But Rachel is right...we are not superhuman. Yet, we and society put
so much pressure on ourselves. Pressure to be the best spouse, the
best friend, the best employee, the best parent, the best whatever.
Two words people: SCREW THAT! Learn to take some time out. Learn to give yourself a break. Learn to value the small things. Just let go
of the pressure to "be the best." Just be happy and love yourself.
The rest will come with time.

Below 200!

First of all, "Happy Birthday to me!" Okay, today is my 28th birthday. It's amazing how age gives a person a little perspective. It's not like I have a ton of perspective but I wanted to share what little perspective I do have. Today is the first time in the last 14 years that I have officially weighed less than 200 lbs. As my "present" the scales said 199 this morning!

What's the perspective?
Well, at 14 I was so much bigger than all the other girls in my class. I was in fine shape...for an adult. At 14, I told myself I was a big, fat cow. At 28, I know I'm hot...smokin' hot as Rachel says!


The other perspective, perhaps the even more important perspective?
For so many years, I had told myself there was no way I was going to be able to lose weight and get into shape. By telling myself that, I literally gave up. I ended up gaining so much more weight. I also gave up on other things in my life. Everything just seemed so hard. Now, I realize that if I can lose 52lbs maybe those other things that I thought I could never do are actually possible! One of those things was riding 41 miles on my bike in a single day last September. Here's what I called it then: that "Thing" (yes it's thing with a capitol T) that you never think you could ever do. We all have at least one "Thing" if not more.

So while this post is a brag post for me, it's also an opportunity for you to realize and think about what your "Thing" is. It may not be weight loss for you. What is it that is stopping you? Please take some time and really think about it. And, know, it's not always quick and certainly not easy but it can be done!

Struggles, Temptations, and Splurges

Ever have this problem? One of the hardest aspects of losing/maintaining weight for me is not splurging and giving into cravings! And when I do give in, not letting it turn into days/weeks of bad eating and not exercising. I have really been struggling with this lately and am trying to conquer it.

For the last month or more I have been letting myself repeat this vicious circle that I have created. Every week I start out by eating healthy and exercising daily which is what I know is successful for me. This lasts for 3-4 days and during this time I usually lose 6-8 pounds. Then for one reason or another, I give in to temptation the last few days of the week and don't exercise which in turn causes me to gain all the weight back that I lost earlier in the week. I know that my lack of willpower is what is causing me to re-live this situation over and over again but I just haven't completely figured out how to successfully resist these temptations. We all know there will be temptations in life but learning to deal with them properly is the difference between success and failure.

In my situation, I let a number of things steer me off course. If I know that we have plans for dinner out or any sort of special occasion that is going to be an excuse to eat badly, I either turn that whole day into a "splurge day" or turn several days into "splurge time". This is where my problem lies. If I could just be bad for the one meal or even just the one day, I would probably be ok. Portion control has never been my strong suit and this issue relates directly to that in my opinion. Once I start, it is really hard for me to stop and get back on track.

I can look in the cupboard and see all of these unhealthy things to eat and not really even want them. As long as I don't try them I am usually fine. But, if I happen to give in and have even just one bite of something I shouldn't then it is like the flood gates are open. I proceed to eat every bad thing in there that I have been wanting and think of other foods I have been wanting that I can splurge on since I have already ruined my diet for the day. I know that I am going to feel miserable when I am done and still not feel satisfied but I do it anyways.

This is a constant battle for me and one that I am working extremely hard to try and conquer. I know there will always be temptation and that it is going to take sheer willpower to successfully defeat it. Weight loss isn't ever easy and there is no magic pill or surgery that is going to change that. If anyone else shares these same struggles, I would love to hear your take on them and your advice on how you handle temptation. What causes you to backslide? Share your thoughts in the comments!

THE SKINNY ON: FAT- UNDERCOVER

(He give a smashing performance and wears a first-class disguise! I'm portraying fat as a he because I cannot fathom it being a female...why would we terrorize/victimize ourselves in such a fashion. Nope it's a deceptive male...but not all fats, like men, are bad ;-)

Ever hear the term FAT-FREE, LOW-FAT, LIGHT, REDUCED FAT, 1/2 THE FAT, 1/3 THE FAT, 99% FAT-FREE, 99.9% FAT-FREE (seriously, who are you fooling with the 0.01%?), NONFAT, DIET, LOW SUGAR, REDUCED SUGAR, NO SUGAR (and the list goes on AND on). If so you're definitely standing under the umbrella of dupery (so I made that word up but I used the root word of dupe; an easily deceived person; person who functions as the tool of another person or power).

All of these terms were created by food companies for one major purpose: to SELL their product! Approximately 200 million Americans, including our children, are overweight. In 2000, the Department of Health and Human Services estimated the overall annual economic costs of obesity in the US to be $117 billion and that was 9 years ago. So, you can do the inflation math. Americans spend an estimated $40 billion per year on diet-related products alone. Guess who literally wants a piece of that money pie? Everyone in the "weight loss" business; fitness companies, food companies, pharmaceutical companies, etc. So that's why the rest of us have to become educated about the choices we make about what to put in our bodies. This is the only body we're given. We've got on shot to use and maintain it.

The truth? Most fat-free or low-fat foods are high in processed sugars, dangerous artificial sweeteners, low in fiber, and contain MSG. As you eat these processed foods, the acid in your stomach dissolves them very quickly.

It's like trying to fill a sink that has no stopper! The MSG causes insulin production so you are hungry an hour later, making healthy weight loss very difficult (if not impossible).

The result? You consume excess calories and your body stores them as fat.

Many people consume larger quantities of low-fat or nonfat foods than they do of regular foods, thinking they will break even, which they do not. Or, they rationalize that because they're eating some low fat or nonfat foods, they can eat larger servings of foods that are not low in fat. Focus on adding more fresh fruit and vegetables to your diet. These foods are good for you, are essentially fat-free, and because of their fiber have a high level of satiety.

"The bottom line, according to Frechman: Don't put too much faith in products labeled fat-free at the expense of making smarter decisions about portion size, your overall diet, and the amount of exercise you get, which are the real keys to a healthy weight." : Frechman, Ruth, M.A., R.D., dietitian in Los Angeles; spokeswoman, American Dietetic Association

One of the Answers

Truthfully anyone can lose weight and many do. However, a much smaller percentage of people lose and keep off the weight for good. When you eat fewer calories than you burn you will lose weight. Following any eating plan that reduces your calories will result in weight loss.

Keeping weight off however requires more than calorie cutting; it requires changing your behavior. You can throw all the money you have at weight loss, but you will not have permanent weight loss unless you change and strengthen the organ between your ears.

Your brain is the most important body part in your weight loss efforts. With any addiction, if you simply take away the object of addiction you have not solved the problem. A drug addict is not cured simply by going through detox. An alcoholic is not cured by being deprived of alcohol. Taking food away will cause temporary weight loss but lasting change requires a change in the way you think about food.

My cousins and I and many others are living proof that when you change your mind about weight loss you are on the way to lasting behavior change and a healthy lifestyle. I'm not saying it's not going to be tough or challenging or that you won't have bad days, but it is possible to achieve permanent success. Look at Mandy's story...rock on couz, rock on!

Resources:
http://www.meriter.com/
http://www.articlesbase.com/weight-loss-articles/eating-organic-and-whole-foods-will-help-you-lose-weight-458857.html