Holiday Weight Loss: The Garter Belt Hypothesis
By using the words "garter belt" in my title, I wanted to grab your attention. However, over the years, I developed a theory that if I wore a garter belt, silk nylons and heels I would feel sexier and eat less.
Eventually it just took up too much time, but on occasion it still works for me. In my opinion, pantyhose are terrifically uncomfortable anyway, so why not give it a try?
It doesn't have to be the garter-belt scenario, but find something that makes you feel like you do not want to overeat.
I believe it was Sophia Loren who said she never wears anything with an elastic waist, as it's too easy to eat too much and gradually gain weight until you put on your clothes that have waistbands and find that you can't zip them. I have found this to be a good tip.
Standing up really straight also helps me to eat less, silly as that may sound.
The holiday season is renowned for being the packing-on-the-pounds season; so between the garter belt and the following tips maybe this year you can maintain or even lose weight during the season:
Chocolates in boxes are everywhere...
Don't have them on your desk or in your house. Don't put them in your freezer as that will not slow you down; they can be eaten frozen and we all know it. Give them away or if you have great self-control, limit yourself to one a day at most for up to five days per season.
When you have your one chocolate, you need to eat it after you eat a salad and do savor it. Remember, food should not be a reward. Being healthy is its own reward. Also, deprivation rarely works long term, so a few chocolates are OK!
The Buf-fat Table
Walk around the buffet table at least once to size up the selections. Are there fresh veggies and fruit? Watch out for all the cheese platters, breads, crackers and high-calorie choices. Your plate should be at least half vegetables with a small dollop of dip -- dips are usually high fat (and it's the wrong kind of fat) and high in sodium. Don't forget to select a protein source whether that is a piece of chicken or fish or a bean dish.
Calories and Sugar in a Glass
That would be alcohol. Four ounces of champagne or wine is about 100 calories. Many people have wine goblets, not glasses and it's very easy to drink much more than four ounces. And this unthinking drinking easily contributes to holiday weight gain.
Drink plenty of water, sip wine only with meals and limit your consumption. Remember in the nutrition world "support your liver" is the mantra; your liver really doesn't like alcohol.
The Bottom Line: Eat more vegetables, limit your alcohol and desserts, up your water intake and, of course, continue regular exercise.
In good health,
Patty James. M.S. is a Vital Health Educator and Nutrition Coach who founded the first certified organic cooking school and nutrition center in America.
December 21, 2009
Be A Success At Everything You Do!
Dr. Jeffrey Spencer was an Olympic cyclist and key member of the Lance Armstrong-led team that won 8 straight Tour de France championships.
Now best-known as the ďLife Coach to the StarsĒ heís boiled down the steps that made him and his clients winners in all walks of life. He's also packed his motivational magic into a super new book that can help you perform at your best... even when you are dieting!
Turn It Up (HCI Books) teaches you how to perform at your highest level for a lifetime. And you don't have to be an Olympic-caliber athlete to find success with Spencer's "fail-proof" system.
"Turn It Up! is the missing link for success based on proven methods that can make anybodyís goals achievable," Spencer says.
"The secret to success is not perfection but being 100 percent proficient at the 90 percent that needs to be done to experience success 95 percent of the time."
So why should we swallow what Spencer has to say about success?
"Over the last 30 years my entire professional life has been devoted to helping people become successful," he notes. "My background as an Olympic athlete, welfare and broken home survivor combined with my masterís degree and chiropractic licensure, allow me to create winning strategies to help my clients reach goals consistently.
"Iíve had the good fortune of working with many of the top performer in the world get to the top of their games and stay there."
Spencer's bio made a believer out of me.
An Olympic cyclist at the '72 Games, Spencer was named "Sports Chiropractor of the Year" in 2004. He has worked with PGA, WTA and NASCAR winners, a World Series MVP, rock legends, ultra-successful businesspeople, and NFL, and MLB athletes, as well as Motocross and Formula 1 drivers.
Spencer also had the distinction of being a staff member of the United States Postal Service and Discovery Channel Professional Cycling Teams that won an unprecedented eight Tours de France.
Spencer says he's seen ample evidence that success does not depend upon innate ability or possessing a certain personality type. His clients are not uniquely blessed; they have simply acquired a special set of skills that virtually guarantee them victory ó and Spencerís advice plays a strategic role in their success.
Spencer says he gives his clients the mental, physical and strategic advice they need to consistently perform at their highest level.
"The main point of Turn It Up! is that success is a learned behavior anyone can learn," he says. "There are countless examples of talented people and those with tremendous willpower who never succeed because they havenít learned how to become successful; something everyone can do.
"Not trying to be perfect, embracing risk, controlling fear, thinking as big as possible without censorship and being a master success planner... each of these is as important to becoming and remaining a success as the others."
To become a success at dieting, Spencer suggests you first collect information to decide what it is you want to achieve.
"You must define a realistic plan -- one that has sustainability," he says. "You don't just want to plan to reach a goal; you need to plan for reaching your goal and beyond.
"When you hit a block in the road, you must develop a strategy to overcome."
So what are the top reasons so many of us fail at dieting and other endeavors?
"I believe the primary reason is we are afraid of success," he says. "We're afraid that we'll have to step up and perform at certain level.
"We have a fear of failure. Fear can paralyze our mind and body from taking risks."
Whatís the one bit of advice Spencer would give someone who wants to learn how to make success a lifestyle?
"Learn to create and execute step by step success plans that are within your skill set, health, time availability and resources."
Also important: FOCUS!
Your iPod, iPhone, Blackberry and emails are all vying for your attention. You won't be able to focus on your goal if you allow these gadgets to get in the way.
"They take attention away from us," he says. "We're obsessedÖ we're afraid we are gonna miss something that is vital. It takes us away from action steps."
Spencer advises that before you set out on a plan, you must first take inventory of your skills and ask yourself what is it that you truly feel passionate about.
"My observation is that people want more out of life than they have. They know what they want and are capable of achieving and will devote the effort to reaching their goals but just donít know how to do it," he says.
"Turn It Up! gives everyone a proven, easily to understand and implement success road map that develops the mindset, skills and planning to live a passionate, purposeful, productive and prosperous life.
"Success matters because weíre born to succeed. Thatís why we have brains and bodyís so we can create great plans based on expansive visions and manifest them through the correct action steps."
To purchase a copy of Turn It Up!: How to Perform at Your Highest Level for a Lifetime click the book title.
August 4, 2008
5 Ways To Renew, Reenergize Your Diet!
We all get in rut every now and then. If you feel like your day to day meals are mundane, itís time to branch out and try some new tricks!
Try some of the tips below to freshen up your diet.
1. Stop counting calories. Are you a calorie counter? If so, try ditching the numbers and focus on the quality, timing and portions of your meals. Counting calories can lead to choosing "empty calorie" foods, ultimately leaving you unsatisfied.
Focusing solely on numbers takes the focus of quality and enjoyment of food. It can also become tiresome and lead to guilt when you ďgo over.Ē Choose whole grains, plenty of produce, lean protein and healthy fats and portion them by filling half your plate with produce, one quarter with whole grains and one quarter with lean protein.
2. Return of the food log. Are you at a plateau or simply just bored with your food choices? Bring back the food diary and keep track of your meals for a week. Doing so will help you see if old habits have found their way back in and help you be creative by switching up food choices.
3. Try new and exciting recipes. Break out of your routine and give your diet some excitement by selecting one night a week to try a new ethnic meal. My husband and I have a grab bag with different cuisines that we use to choose a cuisine to try. We then find healthy recipes and start cooking - it is always a great experiment!
4. Be intuitive. Do you find yourself eating when youíre not hungry? Practice intuitive eating. Sit down (sans TV or the computer) and ask yourself before and after eating how hungry you are using a scale of 1-5 (1 being starving and 5 being stuffed).
Take your time and focus on the beauty of your meal, after a little practice, youíll be on your way to mastering your internal cues of hunger and fullness.
5. Cook more meals at home. Doing so will help you cut calories, fat and sodium. Take inventory of how often you eat outside of the home and make it a goal to slowly cut back.
OK, so it's time to revamp your normal menu and include a new food like the following recipe for...
Try these flavorful cakes in place of burgers on atop a bed of greens. Youíll a boost of heart healthy Omega 3 fatty acids and lean protein.
1 15-ounce can wild salmon
1 green onion, sliced
1/2 cup grated zucchini or carrot
1/4 cup panko bread crumbs (or whole wheat, if available)
1/2 tsp garlic powder
1/4 tsp black pepper
2 tsp lemon juice
1 tsp olive oil
1. Drain fish and place in bowl. Stir in breadcrumbs, onions, garlic, lemon juice and pepper. Form 4 patties.
2. Heat oil in a medium pan over medium heat. Cook patties until light brown, about 4-5 minutes. Flip; cook 3-4 minutes more. Serve over greens, brown rice on a whole wheat bun.
Nutrition Info: 201 calories, 28 g protein, 6 g carbs, 7 g fat, 1 g saturated fat, 441 mg sodium, 1 g fiber
July 11, 2008