"Freedom of Choice: Lastly, healthy eating should be a choice. You shouldn’t eat healthy because you have to eat healthy, it should be that you want to eat healthy. Choosing to eat right is a lifestyle. It is about optimizing your diet. It is about sustainable eating."
http://www.sheerbalance.com/brettsblog/2008/04/07/healthy-eating-diet-or-lifestyle/
WOW...I love this. How freeing is it to thinking of eating healthy as an opportunity rather than a prison sentence? I choose to eat well because I want to feel great - body, mind, and spirit. I feel best when I optimize my diet. I can choose to eat otherwise but I don't.
Friday, May 11, 2012
Thursday, May 10, 2012
Is Perfectionism Killing Your Success?
****I love this article. Sometimes, I don't make progress or as much progress as I can because I would like everything to be just right.
http://shine.yahoo.com/channel/health/todays-meditation-is-perfectionism-killing-your-success-509808/;_ylt=AhnIRxyO66otknKfmVmItFRqbqU5
By Jane Powell - http://www.meditationsforwomen.com/
"Action, not perfection, creates results."
When you start something new, don't worry about doing it perfectly, initially. Just start and recognize that adjustments will need to be made along the way. In other words, take action!
It’s easier to take action when you don’t expect perfection. Obstacles don’t intimidate you and adjustments are seen as part of the learning process. Expect them and be ready to reach into your tool bag for a solution at any moment.
Action, even imperfect action, will bring results, and, eventually, perfection may follow
http://shine.yahoo.com/channel/health/todays-meditation-is-perfectionism-killing-your-success-509808/;_ylt=AhnIRxyO66otknKfmVmItFRqbqU5
By Jane Powell - http://www.meditationsforwomen.com/
"Action, not perfection, creates results."
When you start something new, don't worry about doing it perfectly, initially. Just start and recognize that adjustments will need to be made along the way. In other words, take action!
It’s easier to take action when you don’t expect perfection. Obstacles don’t intimidate you and adjustments are seen as part of the learning process. Expect them and be ready to reach into your tool bag for a solution at any moment.
Action, even imperfect action, will bring results, and, eventually, perfection may follow
Wednesday, May 9, 2012
Tuesday, May 8, 2012
Did You Know That I Once Had Thirty Extra Pounds of Fat On My Body?
There comes a point in this journey, when you will meet friends and colleagues who didn't now you when. When you are heavier...When you are thinner...
Those who didn't know you when you were heavier...don't always recognize how hard you work to stay the weight you are at now. You obviously seem to have a handle on things...so why wouldn't you want to indulge in a piece of cake or join the weekly outing to eat a barbeque lunch? You work out faithfully each week...couldn't you slow down a bit or miss a session to attend a happy hour or a movie premier?
AND YOU'LL WONDER....Should I tell them so they can understand....Did You Know That I Once Had Thirty Extra Pounds of Fat On My Body?
Those who didn't know you when you were thinner...don't always understand the desire or need to get back to where you were. You dress well and look good....you don't need to lose a pound to be attractive.You already exercise a few times a week...it's clear you already understand the importance of fitness. Just how thin do you need to be? - You're accepted and loved by your friends and family just as you are...
AND YOU'LL WONDER....Should I tell them so they can understand....Do You Know That I Have Thirty Extra Pounds of Fat On My Body?
I read this article months ago...Weight: Why One Size Doesn't Fit All by Kristen Houghton and it immediately registered with me. In it, she describes how she and husband are having dinner with friends. One friend was newly single. Another friend saw a single and charming friend that would be great for him to meet...when he suggested introducing them...The single friend frowned...The possible match was "fat". Kristen had too been "fat" but had lost the weight in college and never looked back. Her husband reaches for her underneath the table to give her an understanding squeeze of support....
Those who didn't know you when you were heavier...don't always recognize how hard you work to stay the weight you are at now. You obviously seem to have a handle on things...so why wouldn't you want to indulge in a piece of cake or join the weekly outing to eat a barbeque lunch? You work out faithfully each week...couldn't you slow down a bit or miss a session to attend a happy hour or a movie premier?
AND YOU'LL WONDER....Should I tell them so they can understand....Did You Know That I Once Had Thirty Extra Pounds of Fat On My Body?
Those who didn't know you when you were thinner...don't always understand the desire or need to get back to where you were. You dress well and look good....you don't need to lose a pound to be attractive.You already exercise a few times a week...it's clear you already understand the importance of fitness. Just how thin do you need to be? - You're accepted and loved by your friends and family just as you are...
AND YOU'LL WONDER....Should I tell them so they can understand....Do You Know That I Have Thirty Extra Pounds of Fat On My Body?
I read this article months ago...Weight: Why One Size Doesn't Fit All by Kristen Houghton and it immediately registered with me. In it, she describes how she and husband are having dinner with friends. One friend was newly single. Another friend saw a single and charming friend that would be great for him to meet...when he suggested introducing them...The single friend frowned...The possible match was "fat". Kristen had too been "fat" but had lost the weight in college and never looked back. Her husband reaches for her underneath the table to give her an understanding squeeze of support....
Depending on the situation, I have shared the fact that I did indeed lose Thirty Pounds...Twice (OK - Technically, 30 lbs once & 25 lbs once). AND, that's why I am so very focused on keeping it off and staying healthy. The last time I did was a few weeks ago with a co-worker who was on assignment from Switzerland. His observations on American cuisine and activity levels were so interesting and at times enlightening. I was surprised to see his reaction - he had a hard time believing else-wise. People are really supportive and understanding. OR sometimes, I share that fact with people who seem to need some encouragement that healthy changes are possible...
But, when I was working on losing the weight....I got a mixture of reactions. Some were really supportive - whatever I wanted (I think especially since I was working with a dietitian and trainer) was right for me. Some were supportive to a point...once they saw I thinner and more active (especially around the 15lb mark) they didn't necessarily understand or support my move to lose more. A few didn't see the need at all....Depending on the situation, I shared the fact that I wanted to lose thirty pounds to get back to where I was and in the end all were supportive and understanding.
Then, there are those you've known when you were thinner and thicker.AND YOU'LL WONDER....Should I tell them so they can understand....You Know That I Once Had Extra Pounds of Fat On My Body and I Don't Want Them Back.
For about 4 years after grad school, I had varied from 0 to 5 to 10 to 15 to 20 to 25 to 30 pounds overweight. I spent most of the time at about 10 to 15 pounds over weight. But the second time I was 30 pounds, I determined to get there again or any where in between for that matter.
It's people in the group who's known me thin and thick that I found it's hardest to share my resolve with. As time goes by, they feel that I must have this down and don't need to worry about indulging or skipping a workout. Or, they seem to be surprised to seem me living a life in balance - an indulgence here and there is okay - in the midst of healthy meals and continued workouts. They don't get why a 5 pound weight gain is a big deal. They didn't see a need to lose the weight in the first place - a girdle would have worked just fine. They don't get the needs for all the work outs. But, depending on the situation, I just may share, I do all of this because....I Once Had Extra Pounds of Fat On My Body and I Don't Want Them Back.
Monday, May 7, 2012
Colon Irrigation: My Colonic Experience
Today...Living Social had a deal for colonics and it got me thinking about my experience with one.
.PNG)
So....In January 2007, I lost about 10 or so pounds (I had been in the mid to high 140s). It started after a very tough broke up with an ex (who at the time I believed to be the love of my life). I tend to lose my appetite when under extreme stress or heatbreak. Unattentionally, I lost 5 or 10 pounds. Then, I got a terrible bug from my nephew and a few more pounds. Before I knew it, I had slimmed down - 137 lbs.
For months, I maintained that by doing something I had never really done before "dieting". I didn't quite know how to diet - I didn't read any magazines or books for a plan. I just kept my meals healthy and light as possible and small. Yogurts and/or granola bars for breakfast, baked potatoes and salad for lunch, salad for dinner. No snacking. By the end of the spring, I was sick of that....So, I started to go back to my normal eating. I gained a few pounds (about 140 or so) but that was it...
I met with my doctor for my annual check up. She encouraged me to get back to 137 or lower - because that was in the healthy range for my height. (I of course don't mention that the reason I got down to that is because I was on a diet of tears and heartbreak). I tell her I really don't know what to do to get there...Essentially, I had gone back to my old ways eating and hadn't had too significant of weight gain. I was doing Zumba a few times a week. I can't specifically recall but I may have been hitting the weights once or two a week too...One thing I knew I needed to kick was coke a cola habit. She gave me a plan for that as well as 8 things to do to stay healthy...Except for vitamins, prayer/meditation, and exercise, I really didn't tackle the rest. She also counsels me to be aware of the risk factors that may impact due to my father's health history (my father died after a battle with a cancerous growth on his colon when I was 17).
Fast forward to the summer...my girlfriend I decide to go to Miami for the first time. But, by then I am back up to the mid 140s. I work hard...really monitor my meals...salads and lean meats. I'm losing weight but I not close to 137. I bump up my exercise. Still not there.
My doctor practiced more holistic care. She encouraged you to work to stay healthy as opposed to not taking care of yourself and then needing to medicate. She also encouraged some "alternative" health options like massage or herbal supplements. She had partnered with an alternative health care clinic to offer non-traditional hormone treatments for menopausal women. I started subscribing to that clinics newsletters.They were interesting articles encouraging you to eat more organically (before it become so popular to do so), seek stress free scenarios, and alternatives to Western medicine.
.PNG)
One of the articles talked about colon irrigation. It talked about how irregularly most people were now, the importance of bowel and colon in good working condition, and how healthy and energized one could feel. I had heard my doctor recommend them before. I wanted to keep my colon as healthy as possible especially since I had a family history otherwise. So, I started researching...Although there were articles that said it was unnecessary and some warnings about safety (I wasn't overly concerned about the clinic I had selected as my doctor frequented there), I was convinced I should do it. AND BONUS: as I researched, people were able to lose weight too! It seemed like a win - win - win for me. A healthly colon, more energy, and weight loss!
So, I signed up for an appointment. It was relatively expensive - $75 (insurance didn't apply) for one visit. The procedure was uncomfortable - not painful or terribly unpleasant - but awkward. The staff was very friendly and tried to be helpful. When it was over, I was a bit light headed and slept the rest of the day. I don't particularly remember my bowel movements vastly improving or energy increase and I didn't lose any weight!
Granted, the specialist recommended that I come back for additional treatments...at least 3 or 4 more - once a week. And, then come back every 2 to 3 months for a treatment. She also recommended that I stop eating meat, gluten, diary, and stop eating so many "sugary" fruits.
WHAT I REALLY WISH IS THAT I HAD BEEN TOLD, take that $75 and go work with a dietitian. They can help you figure out how to best eat a true balanced eating plan that naturally includes fiber - from fruits, veggies, and whole grains and plenty of water. You'll be regular, feel healthy and energized, and lose weight. You won't worry about how your colon is doing and if it's strong and active. You won't need any foreign assistance.
AND SO, time to time, I read an article or blog about the resurgerence of colonics. I read one a few days ago that this is becoming a more mainstream spa option (but I can't remember where - or I would link it). I never really see these articles address the concerns on why people seek them in the first place. There's not a month or two that goes by when I don't see a blog post about cleansing (juice cleansing or some type of detox). Everyone great once in a while a friend may mention it....I tell them from my own personal experience and articles I've read over the years. Regular consumption of water, regular consumption of foods with fiber, regular exercise ---- will keep you regular! And will provide you with a myriad of other benefits...like energy, clearer skin, better fitting jeans, and more.
.PNG)
So....In January 2007, I lost about 10 or so pounds (I had been in the mid to high 140s). It started after a very tough broke up with an ex (who at the time I believed to be the love of my life). I tend to lose my appetite when under extreme stress or heatbreak. Unattentionally, I lost 5 or 10 pounds. Then, I got a terrible bug from my nephew and a few more pounds. Before I knew it, I had slimmed down - 137 lbs.
For months, I maintained that by doing something I had never really done before "dieting". I didn't quite know how to diet - I didn't read any magazines or books for a plan. I just kept my meals healthy and light as possible and small. Yogurts and/or granola bars for breakfast, baked potatoes and salad for lunch, salad for dinner. No snacking. By the end of the spring, I was sick of that....So, I started to go back to my normal eating. I gained a few pounds (about 140 or so) but that was it...
I met with my doctor for my annual check up. She encouraged me to get back to 137 or lower - because that was in the healthy range for my height. (I of course don't mention that the reason I got down to that is because I was on a diet of tears and heartbreak). I tell her I really don't know what to do to get there...Essentially, I had gone back to my old ways eating and hadn't had too significant of weight gain. I was doing Zumba a few times a week. I can't specifically recall but I may have been hitting the weights once or two a week too...One thing I knew I needed to kick was coke a cola habit. She gave me a plan for that as well as 8 things to do to stay healthy...Except for vitamins, prayer/meditation, and exercise, I really didn't tackle the rest. She also counsels me to be aware of the risk factors that may impact due to my father's health history (my father died after a battle with a cancerous growth on his colon when I was 17).
Fast forward to the summer...my girlfriend I decide to go to Miami for the first time. But, by then I am back up to the mid 140s. I work hard...really monitor my meals...salads and lean meats. I'm losing weight but I not close to 137. I bump up my exercise. Still not there.
My doctor practiced more holistic care. She encouraged you to work to stay healthy as opposed to not taking care of yourself and then needing to medicate. She also encouraged some "alternative" health options like massage or herbal supplements. She had partnered with an alternative health care clinic to offer non-traditional hormone treatments for menopausal women. I started subscribing to that clinics newsletters.They were interesting articles encouraging you to eat more organically (before it become so popular to do so), seek stress free scenarios, and alternatives to Western medicine.
.PNG)
One of the articles talked about colon irrigation. It talked about how irregularly most people were now, the importance of bowel and colon in good working condition, and how healthy and energized one could feel. I had heard my doctor recommend them before. I wanted to keep my colon as healthy as possible especially since I had a family history otherwise. So, I started researching...Although there were articles that said it was unnecessary and some warnings about safety (I wasn't overly concerned about the clinic I had selected as my doctor frequented there), I was convinced I should do it. AND BONUS: as I researched, people were able to lose weight too! It seemed like a win - win - win for me. A healthly colon, more energy, and weight loss!
So, I signed up for an appointment. It was relatively expensive - $75 (insurance didn't apply) for one visit. The procedure was uncomfortable - not painful or terribly unpleasant - but awkward. The staff was very friendly and tried to be helpful. When it was over, I was a bit light headed and slept the rest of the day. I don't particularly remember my bowel movements vastly improving or energy increase and I didn't lose any weight!
Granted, the specialist recommended that I come back for additional treatments...at least 3 or 4 more - once a week. And, then come back every 2 to 3 months for a treatment. She also recommended that I stop eating meat, gluten, diary, and stop eating so many "sugary" fruits.
WHAT I REALLY WISH IS THAT I HAD BEEN TOLD, take that $75 and go work with a dietitian. They can help you figure out how to best eat a true balanced eating plan that naturally includes fiber - from fruits, veggies, and whole grains and plenty of water. You'll be regular, feel healthy and energized, and lose weight. You won't worry about how your colon is doing and if it's strong and active. You won't need any foreign assistance.
AND SO, time to time, I read an article or blog about the resurgerence of colonics. I read one a few days ago that this is becoming a more mainstream spa option (but I can't remember where - or I would link it). I never really see these articles address the concerns on why people seek them in the first place. There's not a month or two that goes by when I don't see a blog post about cleansing (juice cleansing or some type of detox). Everyone great once in a while a friend may mention it....I tell them from my own personal experience and articles I've read over the years. Regular consumption of water, regular consumption of foods with fiber, regular exercise ---- will keep you regular! And will provide you with a myriad of other benefits...like energy, clearer skin, better fitting jeans, and more.
Sunday, May 6, 2012
Controversy
So...the owner and fitness professional of the gym I work at set off a controversy the other day when he posted this picture.
When...the owner posted an updated response "Every body is different and each has their own goals. Do the best for you and do better every day. You know that as long as you push every session inside and outside our training, i'm proud of you and you're better than most people out there. Better. Every. Day".
"One of my fitness friends from Canada. See, when girls come to my classes wanting to get "fit" and lose weight... this is the type of body I envision women getting into. This takes true dedication and commitment. This body doesn't come overnight... months and years to get. If you won't commit... good luck. If you wanna make it happen... Let's do the damn thang!!" He posted.
And...that began a series of comments and responses....Girls who found the picture motivating. Girls who didn't. Girls who felt that the owner was speaking to their lack of commitment or progress.
I immediately started to think about the body's that I found inspiring...Like Michelle Obama's or Venus and Serena's or Ernestine Shephard's. And, I thought about why I find them inspiring... because they worked hard, because they focused on eating well, and because they still had curves. And, then I thought, actually, my body at about 134 (plus or minus a pound or two) through dedicated workouts and healthy eating...is a body that I find both satisfactory and inspiring. It's a body that didn't come overnight...but took months and years to get. I was just getting ready to post my response - that commented about taking in consideration various body shapes, genetic make ups, and personal preference...
I realized that what he was really wanting was to encourage us to work hard - week after week - month after month - year after year. You don't get the body above by going on a 5 week diet and fitness challenge.
Saturday, May 5, 2012
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