Archive for the ‘Uncategorized’ Category

Five Great Motivational Tips

 
 

Five Great Motivational Tips

1. Bulletproof Your Kitchen

Know what the first step in any twelve-step program is? Admitting that you’re powerless over whatever it is you’re addicted to. And that goes for food as well.

There’s a lot of power in admitting powerlessness, because it opens up possibilities for action If there are certain situations- or in this case, foods- that you have a lot of trouble with, get rid of them. Bulletproof your kitchen. Why tempt fate? I personally can’t eat one small portion of ice cream and put the rest away, so guess what I do? I don’t keep ice cream in the house! Simple. Set yourself up for success by ridding your immediate environment of the stuff you have a hard time with. If it’s not there, there’s much less chance you’ll eat it. And If you live with other people, ask their cooperation or make a separate area of the kitchen that’s just for you–and make the rest of the stuff in the kitchen off-limits.

Bulletproofing your kitchen is the first step towards setting yourself up for success. And by the way, why stop with the kitchen? Take the lesson you learned about toxic foods and apply it to the rest of your life. Make a list of those “toxic friends”, “toxic situations” and “energy drainers” in your life and start cleaning house. You have enormous personal power to create an environment that supports you in your goals, whether it be weight loss or stress reduction or anything else you want for yourself.

Start using it now. Start with the kitchen- but don’t stop there!

2. Watch Your Language!

You ever notice that when you say “I’m having a really bad day” things just seem to get worse?

Our language is very powerful and actually influences our reality. The way we frame things– the language we use to describe experience- is a very important tool that most of us don’t take advantage of. Saying “I’m fat”, or “I have no willpower”, or “I’ll never be thin” are all statements that close off possibilities rather than open them. Those statements send a message to your powerful unconscious that “this is the way things are”.

Bad move. Studies have shown that our thoughts have powerful influences on our outcomes. Start framing your reality in positive terms- visualize yourself at the weight you want to be and write it down. Use affirmation statements- like “I am 135 pounds and enjoying wonderful, vibrant health!” and put those statements on 3×5 cards and post them where you can see them every day. Even if they’re not real for you yet, those positive images and thoughts send powerful messages to your subconscious that may influence the choices you make going forward.

3. Write Down Your Goals

Consider this: Two people want to go on vacation. One says to the travel agent, “just get me on a plane somewhere out of here”. The other says, “I want to go to St. Martin in December, I want to stay on the French side of the island, and I want daily time booked with the tennis pro”.

Who do you think is more likely to have a great vacation?

Now ask yourself why.

The second person wins because he’s very specific about what he wants. That’s the first step towards getting it, but most of us don’t do it. So here’s a tip we can learn from winners– be very specific about what you want, and then write it down! Virtually every successful person has some system for doing this. You should too.

And when you write those goals down, do it in a very specific, positive way. Don’t just say “I want to lose some weight” or “I’d like to be thin”. Pick a specific goal weight, a specific date and a specific time, and then frame it in a positive way. For example, “I weigh 140 pounds at 5 PM on May 31st”. Actually see and feel yourself experiencing that. You can do that with goals in every area of your life.

The more specific you are and the more positively you frame it, the greater likelihood of you actually seeing it happen.

4. Acknowledge Someone

Here’s a tip that will not only change your life, but will make a difference to the people around you: Acknowledge someone. Every single day. Here’s why:

Most people in the world just want to make a difference. They want to contribute. And they want to be acknowledged for the contributions they make. Think about it: don’t you? How do you feel when someone tells you you’re doing a great job?

I thought so.

But here’s the thing: Acknowledging doesn’t just make a difference for the person being acknowledged. It makes a difference for the person doing the acknowledging as well. Which in this case is you. Don’t you feel better when you’re delivering good news? Every time you tell someone what they mean to you, it not only brightens their day, it brightens yours. And acknowledging- a close cousin to gratitude- helps you focus on the things that are good and wonderful in your life.

The acknowledgement can be small- like telling the elevator operator what great taste in hats he has- or it can be huge. Point is to do it. You can even spend a minute or two thanking your animal companions for the adorable and lovable things they do or for the joy they bring into your life. Doesn’t matter: just express it. In some small way, acknowledging changes your life. It’s a great habit to cultivate. Do it every day this holiday season and watch what happens.

5. Ask Four Questions*

When I do weight loss programs, I rarely concentrate on diet and exercise alone. To me, weight loss is like a stool with three legs, and diet and exercise are only two of the legs. Most of us don’t work on the third leg, which supports the other two.

And that third leg is the rest of your life. Without it, the diet and exercise programs rarely work.

So here’s something you can do to support the rest of your life and to make the diet and exercise program more complete: ask four questions.

1) What did you accomplish yesterday?
2) Why is that important to you?
3) What further progress could you make in that area of your life?
4) What specific action could you take to further your progress?

These questions promote self-awareness, consciousness and mindfulness, and will help you gain strength and perspective on everything else you’re doing. The few moments of reflection needed to answer them will produce countelss dividends in the rest of your life, including by the way, your weight loss program.

These questions help you focus on what’s important to you, and the answers help you make minor “course corrections” in the trajectory of your life. You’ll find them a powerful tool that can help you achieve your goals, live your vision, and gain personal power in the process.

Do them every day for a month.

Then watch what happens.

Enjoy the journey.

By Dr. Jonny Bowden

Need help cleaning out your pantry, setting health and fitness goals for yourself…I can help.  Contact wendy@fitfoodcoach.com
 
If you’re a regular reader – I want your involvement, your feedback, and your questions! So why not make this the day to leave a comment before you go – if you’re reading from RSS or email you’ll have to enter the blog to do this. You can do that by clicking on the title of this piece. ‘Post a comment’ is at the article end, right under the ’share this’ and ‘related posts’ options.If you haven’t yet subscribed to this feed, what are you waiting for? Do it now. You can choose either email or RSS by clicking here. If you enjoyed this article please forward to your friends. Thank-you!

 

Love the taste of sesame? Try these gluten free truffles…

I was looking for a gluten free dessert recipe to make for a friend and found these sesame truffles at ElanasPantry.com.  They were easy to make and really delicious –  a perfect quick post workout snack! 
I substituted the agave with raw honey.  There is quite a bit of controversy about whether agave is any better than high fructose corn syurp. Click here to read more and judge for yourself and enjoy the truffles…

Gluten Free Sesame Truffles

These super nutritious little bites of sesame sweetness remind me of the halva I used to devour as a child.  They’re easy to make, vegan, dairy-free and of course, gluten-free.  Don’t let all those healthy labels scare you though, more than anything else, they’re just plain old delicious.

1/2  cup (raw) cashews
1/4  cup tahini (I used roasted, though raw will probably work just as well)
1/4  cup agave nectar
1 tsp vanilla extract
1/4  cup  sesame seeds (I used raw, though you could toast them for a stronger flavor)

1. Place cashews in food processor and pulse until the texture of coarse sand

2. Add tahini, agave and vanilla and pulse until smooth

3. Transfer mixture from food processor to a bowl and refrigerate 2 hours

4. Roll into 1 inch balls and coat with sesame seeds

5. Serve

Recipe Source: Elana’s Pantry

If you’re a regular reader – I want your involvement, your feedback, and your questions! So why not make this the day to leave a comment before you go – if you’re reading from RSS or email you’ll have to enter the blog to do this.
You can do that by clicking on the title of this piece. ‘Post a comment’ is at the article end, right under the ’share this’ and ‘related posts’ options. If you haven’t yet subscribed to this feed, what are you waiting for? Do it now. You can choose either email or RSS by clicking here. If you enjoyed this article please forward to your friends. Thank-you!
 

10 Ways to Revamp YOU in 2010

10 Ways to Revamp YOU in 2010

Happy New Year!

I love a clean slate and that’s what a brand new decade is bringing you. No regrets. No blame. It’s time to erase the past and focus on this being your healthiest decade ever. To that end, I want to share with you 10 ways you can take better care of yourself and your family when it comes to what you eat and drink. Try a few of these tips this week and then incorporate new ones as you embark on your own self improvement project this year.

  • Veg It Up. I want you to think of creative ways to add more veggies to your daily diet. For those who don’t want to look at heap of veggies on a plate then add the extra veggies into salads, soups and wraps. Play a game to see how many you can add to one meal. You can take veggies, cut them up and put them into the crock pot with some chicken broth. Instant veggie soup. Dump more veggies into your eggs. Load up your salads. The more veggies, the healthier you. Turbo load ’em!
  • Don’t Ever Skip Breakfast. It’s the most important meal of the day and at 1/3 of your daily calories should come from a meal that many pass on. If you don’t like typical breakfast foods (eggs, steel cut oatmeal, etc) then eat lunch for breakfast. Why not make a great turkey wrap or have a bowl of that chicken veggie soup? Realize that you have this option and breakfast will seem more appealing. On the run? Have last night’s leftover protein and veggies.
  • Remember to incorporate good fats into your diet. You can’t live fat free because your body and brain need fat to function correctly. It is all about good fats such as coconut milk or extra virgin olive oil. Swap out any of your old fats for these and enjoy the full feeling from adding a bit of fat back to your diet. You will also love what this fat does for your skin and hair.
  • Ditch those sugary, fruit on the bottom yogurts that seem healthy, but they’re not. There is nothing good about eating high sugar or fructose packed yogurt. Instead replace it with healthier unsweetened Greek style yogurt. By the way, Greek yogurt also makes great dips.
  • Spice it up. Take a journey down your spice aisle and then spend a little time exploring the options. Make sure that you add flavor to all of your meats, soups, salads, etc. Try a few new exotic spices to see if you like them. I also love the idea of growing fresh herbs or purchasing them to add an instant wallop to your foods. By the way, herbs are also healthy and can even help you fight certain diseases.
  • Skip the artificial sweeteners. Your body doesn’t need you to chug diet cola that’s packed with chemicals. In fact, you should avoid any foods that are sweetened with the typical “fake” sugars. I prefer xylitol as the only sweetener and only use a little bit of it when I want to add a bit of sweetness to a dish.
  • Remember to watch your portions. Just because you’re eating healthy now doesn’t mean you can eat and eat and eat. Keep control of your portions and stop eating when you feel full. One great way to allow your stomach to register that you’re full while eating is to slow down the pace of your fork. Enjoy your food. Stop and take a breath and a break. Talk to your dining companions. The slower you eat, the sooner you will feel full.
  • Remember that you don’t need to be on a snack-a-thon. Three solid meals a day will mean that you don’t need to snack. Ditch those 100 calorie snack packs that are mostly sugary treats or covered in fructose. If you snack your body becomes a sugar burning machine. If you eat your three meals and stop then you will burn body fat. Stop eating three hours before you go to bed. You should be completely full and satisfied until the morning. Late night eating also disturbs your sleep.
  • Eat two servings of fruit each day, but no more. I have clients who eat fruit constantly as a way to eat something sweet since they’re not doing cookies and cake anymore and can’t understand why they aren’t dropping the fat. Fruit is great — in moderation, too much turns a good food bad! Try to eat low gylcemic index fruits such as berries, which taste delicious, but don’t have as much sugar in them as other fruits like pineapple or watermelon.
  • Skip the dessert-like coffee drinks. Many of us are addicted to the daily trip to Starbucks where we mentally block the fact that adding chocolate syrup and whipped cream to coffee actually turns it into a sugary dessert. Switch it up for the new year and order a healthy green tea or try a cup of fresh brewed regular coffee and add a splash of Half & Half and some xylitol. It’s a delicious coffee drink. No whip, please!

By  JJ Virgin, PHD, CNS celebrity wellness expert, author, public speaker and media personality. She is internationally recognized as the leader of the Weight Loss Resistance Revolution™ and trains other health care professionals in her program.

In this New Year, whatever you choose to dwell on over the next few days, does not have to be about goals or resolutions or musts or shoulds unless you want it to be. Strict and well-honed plans work for some people, others prefer to go with the flow. I’ve tried both extremes and am still changing my mind about what works best and what leaves me with the greatest sense of satisfaction.
But however you choose to enter 2010, please just be sure to make the most of it in the way(s) that mean something to you, to learn from the good and the bad, to embrace challenges and stay focused through times of struggle, to live in the moment instead of always looking ahead to the next, to stop waiting until it’s the right time to take action on things you’ve always wanted to do, to take a risk now and then and to stop filling your days with stuff you really hate to do and to always remember I am here to help.
If you’re a regular reader and haven’t been active – I want your involvement, your feedback, and your questions! So why not make this the day to leave a comment before you go – if you’re reading from RSS or email you’ll have to enter the blog to do this. You can do that by clicking on the title of this piece. ‘Post a comment’ is at the article end, right under the ’share this’ and ‘related posts’ options.
If you haven’t yet subscribed to this feed, what are you waiting for? Do it now. You can choose either email or RSS by clicking here. If you enjoyed this article please forward to your friends. Thank-you!

Looking for a different burger – try this Greek Lamb Burger

Here is a delicious and simple recipe from Martha Stewart for lamb burgers.  If you are not a fan of spicy food, you may want to cut back a little on the curry – we loved it!  I put it over mixed greens and skipped the bread for myself and my family tucked them in pita bread.

Lamb Burgers with Feta Sauce and Cucumbers

By using lamb instead of beef, and feta cheese instead of American, we’ve given these burgers an international makeover, creating a Greek recipe that can’t miss.

Serving Size  : 4    
                        * 1 1/2 pounds ground lamb
                        * 2 teaspoons curry powder
                        * 3 scallions, thinly sliced
                        * coarse salt and ground pepper
                        * 1 tablespoon olive oil
                        * 4 ounces feta cheese, crumbled
                        * 2 tablespoons plain yogurt
                        * 8 slices country bread (each 1/2
                        — inch thick), toasted, if desired
                        * 1 Kirby cucumber, cut lengthwise
                        — into ribbons with a vegetable peeler

1. In a medium bowl, combine lamb, curry powder, and 2 sliced scallions;
season generously with salt and pepper. Mix gently with a fork (do not
overmix); form into 4 oval patties to fit on bread (each 1 inch thick).

2. In a large skillet, heat oil over medium-high. Season patties with salt
and pepper. Cook until browned and just cooked through, 4 to 6 minutes per
side (reduce heat if browning too quickly).

3. Meanwhile, in a small bowl, mix feta, yogurt, and remaining scallion,
mashing cheese gently to combine; season with salt and pepper.

4. Spread 4 slices of bread with feta mixture; top with cucumbers, lamb
patties, and remaining bread. 

If you’re a regular reader – I want your involvement, your feedback, and your questions! So why not make this the day to leave a comment before you go – if you’re reading from RSS or email you’ll have to enter the blog to do this. You can do that by clicking on the title of this piece. ‘Post a comment’ is at the article end, right under the ’share this’ and ‘related posts’ options.

If you haven’t yet subscribed to this feed, what are you waiting for? Do it now. You can choose either email or RSS by clicking here. If you enjoyed this article please forward to your friends. Thank-you!

Weight Loss and Fitness Challenge for the Strongest, Sexiest You