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…continued from last week

After I’ve consciously decided that I don’t want to gain weight over the holidays, I start to think about situations where I’ll have the opportunity to stuff my face.

On the bright-side there will be far fewer situations this year as there won’t be any holidays gatherings. But since we will be cozy at home, some baking would be nice, wouldn’t it? But before we go for it, think about who is going to eat it and how much of it will you eat?

Stop and consider: Is It Worth It?

I ask myself:

– Is stuffing my face for the month of December worth the extra pounds at the end?
– How will I feel January 1st with an extra X pounds on my frame? Was it really that enjoyable?
– Were those delectable treats delectable at all?
– At the end of Christmas dinner, how do I want to feel? Do I want to have to undo my button and zipper? Do I want to feel bloated and sick?
– Do I really need to eat three plates full of Xmas dinner? Is it actually more enjoyable when I eat more?

Is It Crap?

– What are the ingredients in that tasty morsel?
– Is it actually tasty & delicious or am I eating it out of: boredom? something to do? unconsciousness? obligation?
– Is it made with artificial flavour and hydrogenated oil? Or is it real made with natural ingredients?
– What are natural ingredients? If I can’t pronounce it or don’t know what it means then it’s crap. Pretty simple, huh!?
– You How do I know it’s crap if it’s on a platter and there is no package to read? I look it over, does it look like it’s made from natural ingredients or from a package? If it’s homemade chances, are it’s not crap. If it looks like it’s from a package, chances are it’s crap. The more I check the ingredients, in general, the more I have learned to tell the difference and taste the difference. You will be amazed at the difference once you get into it.
– I consider how I will feel after I eat it. Crap makes me feel like crap.

Be picky! Be choosy! Don’t eat crap! Trust me it’s not worth it.

Just eat food you love and enjoy.

Attitude:

This is a big one. Once you’ve decided on what you want, embrace it. What you think and say to yourself after that is everything. If you start to lament that you’re on a “diet”, that you can’t eat this or that, that you wish you could but you don’t want to gain weight, then you’re hooped, it’ll be difficult to stick to your plan.

Focus on the positive.

Focus on what you’re having instead of what you’re not having. With the right attitude you won’t miss a thing and enjoy what you have.

to be continued….

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It’s that time of year again: chocolates, cookies and cakes, oh my!

The season of indulging, maybe more than ever this year, since we can’t go anywhere, so we might as well do some baking, right? Problem is, no one can come over, so who’s going to eat it all?!

Traditionally I used to gain at least a few pounds over the holidays. As I’ve gotten older I have found it more difficult to get those extra pounds off and year after year the scale creeps up. Losing five pounds feels manageable but I imagine losing twenty or thirty pounds will feel daunting, so it’s important to nip it in the bud.

So I devise a plan….

PREPARE

When I know there’s a special occasion or season coming up that may involve overeating on my part I begin to prepare my mind and my body.

Mind

I spend time thinking about how I feel when I overeat:

  • the bloating
  • my clothes tight and uncomfortable
  • the break-outs from the chocolate and extra fat
  • the frustration & disappointment with myself for not having the will power to stop eating
  • the effort it will take to get the extra weight off

Then, I make a decision about what I want:

  • I do not want to gain weight
  • I do not want to feel bloated and over-stuffed from overeating
  • I want to enjoy, guilt-free, delicious food that I love
  • I do not want to put crap into my body
  • I do not want to feel disappointed with myself
  • I want to feel good and be proud of myself

A goal properly set is halfway reached.
~Zig Ziglar

Body

I prepare by:

  • eating sensibly the days/week/month leading up to the event or season
  • cut starchy bloating foods like: rice, potatoes, muffins, bread, crackers
  • no junk food or treats
  • lots of vegetables, lean meats, salads & fruit
  • cut fat: no butter, fatty dressings, anything deep fried
  • portion control
  • extra workouts
  • drink 8 – 12 glasses of water a everyday

So I go into it feeling like I have lost a few pounds, my clothes feel looser.  I’m not a big fan of the weigh scale, so I don’t usually weigh myself. However, it can be helpful to gauge where you’re at but use it as a tool not a weapon.

How about you?

Get in touch with your body and how you feel. Take some time to think about what you want and set your own goals. The key is to making a conscious decision about what you want.

A goal without a plan is merely a wish.

To be continued….

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Hope you are keeping well.

Have you noticed that some people out there are really crabby?!

It’s made me reflect on how much stress everyone is under, how cooped up and fed up people are. And unfortunately some are taking it out on others.

So I thought I would issue you a challenge this week to spread some positive vibes.

Let’s infuse some positivity into the small mundane things we do.

Let’s let positivity radiate from us and see what happens.

Let’s spread some love!

  • Here’s how to do it:Wake up in the morning and greet those around you with a hug, a kiss or a warm & loving word.
  • Smile at everyone you see.
  • Hold the door open for someone every day.
  • Be patient when you drive, don’t let anything get to you. Wave a thanks to those that let you in.
  • Be friendly to every the cashier at the grocery store, coffee shop, wherever you go.
  • Compliment people. “What a lovely hat”, “I love your hair”, look for something you love.
  • Call someone and say, “I appreciate/miss/love you”
  • Think of someone who may be feeling lonely, give them a call and, if you feel comfortable, get together at social distance.
  • Say thank you to someone you appreciate.
  • Focus on the positive, avoid negativity – in your thoughts and out loud.
  • Take a day or the week off from listening or watching the news or limit to once a day.
  • Look for ways be of service.

Off you go you little positivity fairies!

Notice how it feels when you do these things.

Take good care everyone❤️

Ali

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I just realized this morning that an elephant has been standing on my chest.

Although I feel I’ve been fairly calm about this whole thing – in large part because I do not watch or listen to the news. It has affected me.

Feeling the energy of people around me, hearing the stories and seeing the empty store shelves has made me anxious.

When I finally recognized that it was anxiety in a big ball in my chest it dissipated a little. I noticed that I was taking short breaths and my thoughts were spinning with worry. Having this awareness is so helpful.

Although it seems impossible not to talk about, I have been making an effort to not repeat the same stories over and over to everyone I talk to. When I get together with a friend (no touching), we agree to not talk about it, but we inevitably go back to it over and over until we notice and stop again. It is such a respite to take a break from talking about it!

Here’s what you can do to decrease the anxiety:

  • Notice your thoughts
  • Notice your breath and take deep breaths
  • Do something that will occupy your mind:
    • watch a movie or show
    • actively listen to music
    • put on music that you love and dance
    • meditate – love the Calm APP
  • get out in nature: a walk on the beach, forest, bike ride, etc.
  • read a book
  • read my blog! (there’s 9 years of posts!)
  • do a puzzle!
  • listen to a podcast
  • limit or stay off social media
  • cut down or cut out the news (people will tell you the important bits) check the government website instead
  • stop spreading the horror stories
  • choose to talk about other things
  • don’t feed into others anxiety, try to calm them down with compassion, not judgement

We are very lucky that the weather has been amazingly beautiful, make sure to take some time enjoy it!

The main thing you can do to protect yourself is WASH YOUR HANDS and DO NOT TOUCH YOUR FACE and keep a social distance, no hugs and kisses.   

Also remember to:

– Sneeze or cough into your elbow or tissue, not your hand (regardless of the reason for the cough/sneeze, even allergies, etc.)
– Wash your hands immediately after you blow your nose
– Put your sleeve over your hand when opening doors
– Use your elbow to push the elevator button
– Focus on eating healthy, drinking lots of water, getting enough sleep and exercising to boost your IMMUNITY
– Take immunity boosting vitamins
– Exercise is a great anxiety and stress reliever
– Listen to your body, rest if you need it
– Stay home if you’re sick

HERE’S A MEDIATION FOR YOU:

(from elizabeth gilbert)

Look at your current surroundings.

Name 5 things that you can see

4 things that you can hear 3 things that you can feel

2 things that you can smell

1 thing that you can taste

There.

Now you have landed in this moment, in this place.

And this moment, in this place,

is the only time and place where we ever have a chance to find peace.

by tallie nat

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This commercial illustrates so succinctly what we sometimes do when it comes to food (or sometimes it’s shopping). For me it’s boredom that does it.

I hope you will take one minute to watch it.

 

 

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The short answer is yes.

Here is an interesting article on the matter:  CLICK HERE

In a nutshell:
  • Muscle is denser than fat and takes up less space in the body
  • At rest, muscle burns more calories than fat
  • The more muscle and less fat your body has the higher your metabolism (burns more calories all the time)
  • As we age we can weigh the same but be gaining fat and losing muscle
  • After 30, muscle decreases 3-5% per decade with inactivity
  • After 50, muscle decreases 15% per decade with inactivity
  • Working out in general and Weight Training 2x’s per week is recommended to off-set muscle loss
  • When you diet you want to lose fat not muscle, therefore monitor protein intake:
    • The recommended daily allowance (RDA) for protein is 0.8 grams per kilogram of body weight
    • Research recommends protein intake at 1.25 times the RDA for sedentary individuals and 1.5 times the RDA for active individuals
    • For example for 150 lbs individual, protein intake would be:
    • 150 lbs = 68 kg
    • Average Individual: 68 kg x 0.8 grams   = 54.4 grams of protein per day
    • Sedentary Individual: 68 kg x 1.25 grams = 85 grams of protein per day
    • Active Individual: 68 kg x 1.5 grams   = 102 grams of protein per day
    • Or try this ONLINE PROTEIN CALCULATOR
TAKE AWAYS:
  • Although weight is one important factor in determining ones health it can be misleading, focus more on how you feel and how your clothes fit, not on the weigh scale
  • If trying to lose weight or maintain muscle cut back on the empty carb calories and increase the lean protein!
  • Tally up your grams of protein per day, I think you will be surprised how little protein you are actually getting
MORE ABOUT PROTEIN NEXT WEEK!

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After hearing so much about it, I finally read Year of Yes by Shonda Rhimes and loved it!

(here it is at the VPL)

It’s about opening yourself up, getting out of your comfort zone and saying YES! to life.

If you’re looking for an uplifting inspirational read, I highly recommend it.

Here’s her Ted Talk:

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This is too cute not to share!

Happy Holidays!

>>:0)

.

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Warning: may cause watering of the eyes.

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