What I Do....
*Avoid eating past supper time. Nothing past 7pm or at the very latest 8pm. No eating meals or ANY carbs in the evening. If necessary, a piece of fruit, low fat yoghurt, sugar-free licorice, protein bar.
*Eat carbs at breakfast OR at lunch time and nothing past 4pm. Gives the body a better fighting chance to not feel bloated and to deal with the sugar spike and eventual drop that happens after eating carbs. Also allows the body all day to digest and process them.
*No trips to ANY Fast Food Restaurant UNLESS I am eating something off of their Healthy Choices Menu. Wendy’s and McDonald’s now have great Salad and Chicken Recipes as well as wraps. So does Tim Horton’s. But it’s best to stay away from them if at all possible because the greasy smell of the fries can have a sugar spike on your system. As well as a psychological effect. That’s why KFC works.
*Avoid all deep fried foods. You want fries, bake them or grill them in the oven or choose Sweet Potatoes instead but it’s best to bake them. Sprinkle them with Pam cooking spray or a wee bit of cooking oil and paprika and you’ve got crispy fries.
*Pizza is OUT. Unless you do it yourself from home and use Whole Grain Pita Shells or Tortilla Wraps and make your Pizza with TURKEY OR CHICKEN Pepperoni, fresh veggies/fruits, and calorie reduced tomato sauce/paste or salsa.
*Limit the intake of Milk to just 2 servings. That includes milk in your cereal and your tea/coffee or you meal. It also includes Yoghurt. Cereal is ONE choice, Yoghurt would be the SECOND choice.
*Ensure you have breakfast. Just like a car, you body needs fuel to go. Skipping any meal puts your body into fasting regime and it starts storing fat because it’s being told its being deprived.
*Once a week, I treat myself to Popcorn. No butter added, but I do cook it on the stove in Oil and then sprinkle it with salt. Another nice snack is Jiffy Pop. YES, they still make it. It’s also a healthy heart snack and it’s the lesser of ANY evil of snacks. (Everyone should have a weekly indulgence, but don't make a party of it, just look forward, do what you need to do and move on). Plan on making it the same time, same day, every week.
*Snack on rice cakes, nuts, fruit, jello, melba toast with peanut butter, veggies, protein bars, Turkey Bites.
*Drink plenty of water and/or tea. Driking water can fill you up and can also reduce cravings and is essential for the elimination process.
*Stop drinking POP. Coke, Pepsi, Gingerale etc., are all VERY high in calories and full of preservatives which make you want to eat more. If you must have soda, choose a calorie reduced soda. (Don’t drink your calories).
*No indulging in chocolates, cookies, chips or any of the “good” stuff.
And Most Importantly...GET MOVING. Get Moving.....Get Moving....Get Moving.
MY Fitness Schedule:
*Zumba 4-5 times per week
*Dancefit 1-2 times per week
*Walk EVERY day, regardless of weather, at least 45 minutes every day. Get a good comfortable and reliable running shoe with great tread. Change them up every 3 months. Invest in a rain coat and an umbrella and unless it’s thunder and lighting, WALK WALK WALK. A proven factor in keeping pounds away and off your waist-line is through walking.
Mentally: Walking allows me to think and talk to myself and it's a wonderful therapeutic process to deal with my demons and any aspects of my life that have led me to where I was 14 months ago. I also do LOTS of writing, and enmesh myself in the internet to continue educating myself on Health and Wellness. I attend Expos, I listen, I indulge in the overwhelming encyclopedia of knowledge that is out there. I take lots of before and after pictures and I continually document my journey and I share EVERYthing with as many people as possible. I use Facebook as my "Answering Base" so I have almost 2000 people to answer to and to kick my butt should my train ever derail.
*I try EVERYthing now, I never say no to any activity or any food. I have broadened my taste buds and have allowed my tongue to adequately allow salad to enter my palate and surprisingly enough...I LOVE IT!!!
"PUT DOWN THE FORK AND GET MOVING"
Showing posts with label THINspiration. Show all posts
Showing posts with label THINspiration. Show all posts
Monday, 3 October 2011
Saturday, 10 September 2011
PHENOMENAL WOMEN Expo
THINspiration Proudly presents..
1st Annual Phenomenal Women Expo
Saturday October 1st
10am - 4pm / PW Expo - Free
7pm - 9:30m / PW Showcase - Donation
Sydenham United Church Auditorium
120 Sydenham Street , Brantford ON
All Ages Event. Everyone Welcome.
Special evening presentation of “Divas Las Vegas” featuring local gals performing songs and dances from Country, Pop, Oldies & Broadway.
For more information please contact
Joan Minnery @ (519) 752-1694
joanminnery@sympatico.ca
Phenomenal Events:
Vendors, Presentations, Zumba/Yoga/Belly Dancing Demonstrations,
Mini-Treatments, Health & Wellness Presentations, Samplings, Motivational Guest Speakers, Food Demos, Exercise and Diet Management, Breast/Heart/Stroke Health, Skin Care, Authors, Henna Tattoos, Clothing, Jewellery, Purses, Scrapbooking, 50/50 Draw, Raffles, Entertainment, Special Guests, Alternative Modalities, Female Entrepreneurs from within our community.
Pampering Room:
Reiki, Reflexology, Chair Massage, Energy Therapy, Chakra, Tarot Reading.
1st Annual Phenomenal Women Expo
Saturday October 1st
10am - 4pm / PW Expo - Free
7pm - 9:30m / PW Showcase - Donation
Sydenham United Church Auditorium
All Ages Event. Everyone Welcome.
Special evening presentation of “Divas Las Vegas” featuring local gals performing songs and dances from Country, Pop, Oldies & Broadway.
For more information please contact
Joan Minnery @ (519) 752-1694
joanminnery@sympatico.ca
Phenomenal Events:
Vendors, Presentations, Zumba/Yoga/Belly Dancing Demonstrations,
Mini-Treatments, Health & Wellness Presentations, Samplings, Motivational Guest Speakers, Food Demos, Exercise and Diet Management, Breast/Heart/Stroke Health, Skin Care, Authors, Henna Tattoos, Clothing, Jewellery, Purses, Scrapbooking, 50/50 Draw, Raffles, Entertainment, Special Guests, Alternative Modalities, Female Entrepreneurs from within our community.
Pampering Room:
Reiki, Reflexology, Chair Massage, Energy Therapy, Chakra, Tarot Reading.
Saturday, 3 September 2011
Fun, Healthy & Yummy Alternatives to Junk Food...
Yes friends, there are fun, delicious alternatives to junk food. It is possible to have food that is healthy AND fun. Perhaps that seems like an oxymoron; after all, how can healthy food be fun? We’ve all conditioned ourselves that fun is now associated with being unhealthy and we start to feel like we are sneaking guilty pleasures because something isn’t nutritious yet high in calories. That is just a warped sense of thinking. Simply making a few modifications to regular indulgences can make many favourites, healthy and fun.
Pizza
Let’s take PIZZA for example, a long time topper on anyone’s indulgence list. Even the name itself is FUN. You eat it with your hands, it comes delivered to your front door, it’s piping hot and it’s absolutely delicious. Pizza is obviously, a very unhealthy option. It’s incredibly high in calories and fat content and is normally made with white flour dough which does not enhance any fibre count to your diet. Here’s an idea….instead of ordering pizza, make a healthier family oriented fun night at home. Choose whole-wheat tortillas, pizza sauce and a medley of healthy toppings from the grocery store. Go together and choose what toppings you want on the pizza. You can even get Turkey Pepperoni. Have eachfamily member create their own; put the music on, name the pizza, sample each other’s. Take turns putting on the baking gloves and bake it in the over. It’s still a finger food, yet healthy, fun and interactive for everyone to enjoy.
Spaghetti
If you’re a carbohydrate addict, like most of us are, eating pasta has become a right of passage. Who doesn’t love to slurp up long noodles and make a mess? Much like pizza; white pasta is also made with white flour and does not contain any fibre. One way to make this dish healthier is to cook with whole-wheat pasta. Or for something completely OUT THERE, think about cooking up a spaghetti squash and get rid of the noodles all together. When cooked, spaghetti squash pulls apart quite easily and resembles spaghetti noodles. Just by doing this, you’ve completely eradicated the carbs in the pastaand are now consuming only vegetables.
Burgers, Hot Dogs, Fries
Burgers are of course, part of the North American Culture and a food that many families love to indulge. Take away the white buns and replace them with whole wheat buns. For an added palate-awakening, take away the bun completely and serve the burger on a Portabello Mushroom and use the Mushroom heads as the top and bottom of the bun. Absolutely delicious. For added healthier choices, try the burgers with ground turkey or chicken. Love affair with hot dogs? Instead of having regular hot dogs, choose turkey or chicken wieners and wrap them in a whole wheat soft tortilla. If you’re a person that enjoys breaded chicken fingers and fries, change this dish around and cook grilled chicken fingers with sweet potato fries or yam fries, which will offer more vitamins and nutrients along with a higher amount of fibre. And…they taste so much better too!!!
Chips, Preztels & More
Most of us love chips, but they are on the high list of being high in fat YET not all is lost. Grocery stores are now offering mega-delicious alternatives to salty, greasy potato chips and cheesy snacks. Look for the fun alternatives which include flaxseed tortilla chips, low fat puffed cheese snacks as well as sweet potato chips and vegetable chips. You can still have the crunch and munch experience with fewer calories. And the veggie chips are awesome!!!
Obviously, Pretzels have always been a low fat snack food and don’t forget about graham crackers. Home made trail party mix make a healthy snack of just nuts and raisins. Instead of adding salt to the mixture, why not try adding different spices to the concoction. If you want to get more adventurous, add in high fibre cereals, whole grain cracker bits, along with yoghurt-covered or dried fruits. Your palate with thank you for the variety and the hint of sweetness and besides you will also receive the benefit of protein and nut oils.
If you’re going to have some veggies and want some dip, choose yoghurt dip instead of regular chip dip. Chip dip is higher in fat than yogurt dip. Offer baby carrots, snow peas, and celery sticks with a low-fat salad dressing dip and watch how you can actually enjoy raw foods. Cheese and crackers can be a harmless snack as long as its light cheese and you are choosing whole-grain crackers.
Rice cakes make a great alternative to snack cakes and cookies, and aren’t over-filling, if you just need a little something to get you over the hump until dinner. And they do come in all sorts of flavours now, but again, be sure to read the labels.
Ice-Cream & Desserts
Be sure to read the labels of sherbets, sorbets, and frozen yoghurts. Sure, they have lower fat than ice cream, but are also full of sugar. Ice milk and fruit ices are fun alternatives to ice cream, and you can make your own frozen fruit pops from all sorts of fruit juices just by pouring them in an ice tray in the freezer.
Milk Shakes
Who says you cannot enoy the frothy whip of a milk shake. You just have to modify. Purchase some fresh OR frozen fruit from the grocery store, add cinnamon, put it into a blender along with fruit juice, ice-cubes, vanilla yoghurt and you’ve got yourself a great smoothie. If you want to get away from Cow’s milk you can enjoy Soy, Almond or other alternatives or just use water. Low calorie healthy alternative. And if you want to add that ice-cream texture, you can always use sherbets.
Fruit Salad is NOT just about the fruit.
You want a great way to spice up your leafy salad? Try spinach leaves or salad greens instead of lettuce and add in FRUIT. Raspberries, cherries, strawberries, blue berries, along with walnuts, almonds, cashews, sunflower seeds and dash it off with Raspberry Vinaigrette for a delectable salad and dessert in one. There are all types of fruity/leafy recipes out there and each one is more mouth-watering than the next.
You can have your cake and eat it too!!!
Get away from the white flour cakes and the dreaded chocolate cake and get used to the fabulous taste of Angel Food Cake along with low-fat Dream Whip or Cool Whip and sprinkled with Fresh Cut Strawberries or Cinnamon. Or add fruit cocktail or canned fruit packed in water or its own juice. Better yet, add fresh fruit from the local market.
But my kids want chips!!!
Ok, so you want a bag of chips but you know you need to eat fruit, so how about making them look more appealing. (Pun intended). A plain piece of fruit may be met with resistance. Bite-size fruit pieces and mixed fruit salads take a little extra time to prepare, but are more likely to be consumed because they are more appealing when cut into chunks and fun shapes. Sprinkle some cinnamon on fruit, or add in cocoanut or vanilla yoghurt for a quick fruit salad. For best results…get creative. If you want to have some fun, stick straight cut pretzels into a pear and create a fruit-man. Continue with raisins for eyes. If you put that all on a lettuce leaf, you’ve created an edible bug. Or the infamous “ants on a log” with cream cheese and raisins inside a celery stalk. All fun to eat and nutritious.
Keep it Simple and Fun
It may be time consuming but taking that extra few minutes get creative and to shop and prepare for the best alternatives is a gift to you.
Having A Love Affair With Food?
Being a food addict doesn’t mean you have to stop eating food and indulging your addiction, you just have to choose other foods. Educate yourself about the foods and find out what you are eating to better understand your relationship with food. The healthiest choice you make today is eating sensibly and committing to yourself.
Food needs to be thought of a as fuel put into your body to get you through the day, much like a car needs gas. It’s not supposed to be used to satisfy frustrated desires, build up an injured ego or dull the senses. Eat to live, instead of living to eat.
And remember these simple tricks. Add Colour. Get creative. Frying equals dying. If it runs, swims or flies…eat it.
Pizza
Let’s take PIZZA for example, a long time topper on anyone’s indulgence list. Even the name itself is FUN. You eat it with your hands, it comes delivered to your front door, it’s piping hot and it’s absolutely delicious. Pizza is obviously, a very unhealthy option. It’s incredibly high in calories and fat content and is normally made with white flour dough which does not enhance any fibre count to your diet. Here’s an idea….instead of ordering pizza, make a healthier family oriented fun night at home. Choose whole-wheat tortillas, pizza sauce and a medley of healthy toppings from the grocery store. Go together and choose what toppings you want on the pizza. You can even get Turkey Pepperoni. Have eachfamily member create their own; put the music on, name the pizza, sample each other’s. Take turns putting on the baking gloves and bake it in the over. It’s still a finger food, yet healthy, fun and interactive for everyone to enjoy.
Spaghetti
If you’re a carbohydrate addict, like most of us are, eating pasta has become a right of passage. Who doesn’t love to slurp up long noodles and make a mess? Much like pizza; white pasta is also made with white flour and does not contain any fibre. One way to make this dish healthier is to cook with whole-wheat pasta. Or for something completely OUT THERE, think about cooking up a spaghetti squash and get rid of the noodles all together. When cooked, spaghetti squash pulls apart quite easily and resembles spaghetti noodles. Just by doing this, you’ve completely eradicated the carbs in the pastaand are now consuming only vegetables.
Burgers, Hot Dogs, Fries
Burgers are of course, part of the North American Culture and a food that many families love to indulge. Take away the white buns and replace them with whole wheat buns. For an added palate-awakening, take away the bun completely and serve the burger on a Portabello Mushroom and use the Mushroom heads as the top and bottom of the bun. Absolutely delicious. For added healthier choices, try the burgers with ground turkey or chicken. Love affair with hot dogs? Instead of having regular hot dogs, choose turkey or chicken wieners and wrap them in a whole wheat soft tortilla. If you’re a person that enjoys breaded chicken fingers and fries, change this dish around and cook grilled chicken fingers with sweet potato fries or yam fries, which will offer more vitamins and nutrients along with a higher amount of fibre. And…they taste so much better too!!!
Chips, Preztels & More
Most of us love chips, but they are on the high list of being high in fat YET not all is lost. Grocery stores are now offering mega-delicious alternatives to salty, greasy potato chips and cheesy snacks. Look for the fun alternatives which include flaxseed tortilla chips, low fat puffed cheese snacks as well as sweet potato chips and vegetable chips. You can still have the crunch and munch experience with fewer calories. And the veggie chips are awesome!!!
Obviously, Pretzels have always been a low fat snack food and don’t forget about graham crackers. Home made trail party mix make a healthy snack of just nuts and raisins. Instead of adding salt to the mixture, why not try adding different spices to the concoction. If you want to get more adventurous, add in high fibre cereals, whole grain cracker bits, along with yoghurt-covered or dried fruits. Your palate with thank you for the variety and the hint of sweetness and besides you will also receive the benefit of protein and nut oils.
If you’re going to have some veggies and want some dip, choose yoghurt dip instead of regular chip dip. Chip dip is higher in fat than yogurt dip. Offer baby carrots, snow peas, and celery sticks with a low-fat salad dressing dip and watch how you can actually enjoy raw foods. Cheese and crackers can be a harmless snack as long as its light cheese and you are choosing whole-grain crackers.
Rice cakes make a great alternative to snack cakes and cookies, and aren’t over-filling, if you just need a little something to get you over the hump until dinner. And they do come in all sorts of flavours now, but again, be sure to read the labels.
Ice-Cream & Desserts
Be sure to read the labels of sherbets, sorbets, and frozen yoghurts. Sure, they have lower fat than ice cream, but are also full of sugar. Ice milk and fruit ices are fun alternatives to ice cream, and you can make your own frozen fruit pops from all sorts of fruit juices just by pouring them in an ice tray in the freezer.
Milk Shakes
Who says you cannot enoy the frothy whip of a milk shake. You just have to modify. Purchase some fresh OR frozen fruit from the grocery store, add cinnamon, put it into a blender along with fruit juice, ice-cubes, vanilla yoghurt and you’ve got yourself a great smoothie. If you want to get away from Cow’s milk you can enjoy Soy, Almond or other alternatives or just use water. Low calorie healthy alternative. And if you want to add that ice-cream texture, you can always use sherbets.
Fruit Salad is NOT just about the fruit.
You want a great way to spice up your leafy salad? Try spinach leaves or salad greens instead of lettuce and add in FRUIT. Raspberries, cherries, strawberries, blue berries, along with walnuts, almonds, cashews, sunflower seeds and dash it off with Raspberry Vinaigrette for a delectable salad and dessert in one. There are all types of fruity/leafy recipes out there and each one is more mouth-watering than the next.
You can have your cake and eat it too!!!
Get away from the white flour cakes and the dreaded chocolate cake and get used to the fabulous taste of Angel Food Cake along with low-fat Dream Whip or Cool Whip and sprinkled with Fresh Cut Strawberries or Cinnamon. Or add fruit cocktail or canned fruit packed in water or its own juice. Better yet, add fresh fruit from the local market.
But my kids want chips!!!
Ok, so you want a bag of chips but you know you need to eat fruit, so how about making them look more appealing. (Pun intended). A plain piece of fruit may be met with resistance. Bite-size fruit pieces and mixed fruit salads take a little extra time to prepare, but are more likely to be consumed because they are more appealing when cut into chunks and fun shapes. Sprinkle some cinnamon on fruit, or add in cocoanut or vanilla yoghurt for a quick fruit salad. For best results…get creative. If you want to have some fun, stick straight cut pretzels into a pear and create a fruit-man. Continue with raisins for eyes. If you put that all on a lettuce leaf, you’ve created an edible bug. Or the infamous “ants on a log” with cream cheese and raisins inside a celery stalk. All fun to eat and nutritious.
Keep it Simple and Fun
It may be time consuming but taking that extra few minutes get creative and to shop and prepare for the best alternatives is a gift to you.
Having A Love Affair With Food?
Being a food addict doesn’t mean you have to stop eating food and indulging your addiction, you just have to choose other foods. Educate yourself about the foods and find out what you are eating to better understand your relationship with food. The healthiest choice you make today is eating sensibly and committing to yourself.
Food needs to be thought of a as fuel put into your body to get you through the day, much like a car needs gas. It’s not supposed to be used to satisfy frustrated desires, build up an injured ego or dull the senses. Eat to live, instead of living to eat.
And remember these simple tricks. Add Colour. Get creative. Frying equals dying. If it runs, swims or flies…eat it.
Saturday, 20 August 2011
Return To Slender...One Year Anniversary Bash
In Musical Celebration of Joan’s Journey; 1 Year Anniversary of Health & Wellness!!!
The Minnery Family presents…RETURN TO SLENDER – Thank You Party
Saturday August 27th
1pm – ??? (Casual drop in)
19 King George Road (Boomer’s Pet Treats)
Hamburgs & Hotdogs Provided
Healthy Pot Luck Appreciated (see note below)
BYOB. (Bring Your Own Beverages)
All Ages Welcome!!!
For more info: (519) 752-1694
Musical Entertainment throughout Afternoon. Bringyour workout wear; we’re doing Zumba in the Drive-way. Please park on side street. Please bring a lawn-chair.
Friends, we are providing Hotdogs, Hamburgs, Low Calorie Punch, Protein & Snack Bars and Leafy Fruit Salad. If you would like to contribute, although it is NOT necessary; we kindly ask that any Potluck you bring is along the lines of healthy, low fat, low calorie alternatives. We have several folks attending who are on their own weight loss programs and we want the environment to be positive and weight loss friendly. Please also bring your own beverages; but we will have low calorie punch to enjoy. The party is in the backyard grotto andgazebo area. We will have a sound system set up for anyone wishing to sing a few songs and to play music. We respectfully ask that you park on the sidestreets, around the corner or across the street in the Callahan’s parking lot.We are anticipating quite a heavy turnout for this event, so please ensure that you bring a lawn-chair and come prepared with your own beverages.
The Minnery Family presents…RETURN TO SLENDER – Thank You Party
Saturday August 27th
1pm – ??? (Casual drop in)
19 King George Road (Boomer’s Pet Treats)
Hamburgs & Hotdogs Provided
Healthy Pot Luck Appreciated (see note below)
BYOB. (Bring Your Own Beverages)
All Ages Welcome!!!
For more info: (519) 752-1694
Musical Entertainment throughout Afternoon. Bringyour workout wear; we’re doing Zumba in the Drive-way. Please park on side street. Please bring a lawn-chair.
Friends, we are providing Hotdogs, Hamburgs, Low Calorie Punch, Protein & Snack Bars and Leafy Fruit Salad. If you would like to contribute, although it is NOT necessary; we kindly ask that any Potluck you bring is along the lines of healthy, low fat, low calorie alternatives. We have several folks attending who are on their own weight loss programs and we want the environment to be positive and weight loss friendly. Please also bring your own beverages; but we will have low calorie punch to enjoy. The party is in the backyard grotto andgazebo area. We will have a sound system set up for anyone wishing to sing a few songs and to play music. We respectfully ask that you park on the sidestreets, around the corner or across the street in the Callahan’s parking lot.We are anticipating quite a heavy turnout for this event, so please ensure that you bring a lawn-chair and come prepared with your own beverages.
Tuesday, 19 July 2011
What To Do About Cravings – AKAThe Demon!!!
You’re walking down the street, you pass KFC and that infamous aroma hits your nostrils and takes you back to the days when you would sit and eat a bucket of chicken and peel off the skin and send it down your gullet and into your belly and 20 minutes later back out in to the toilet.
What do you do when those crazy cravings take over all of your senses and you lose all common sense and can no longer fight the temptation to give in?
If you’re overweight or morbidly obese you are a food addict and you have probably battled the bulge for many decades. And if you a person in the trenches, on your way back down; we’ve all faced the demon; the dreaded “craving”. The demon can creep up on you at any time of the day, at awkward events you are attending, alone, at a party, at the gym, watching TV, driving, watching a movie, having sex, sleeping, surfing on the net….ANYwhere and at ANYtime. The demon is not immune to weather, seasons, time of day or geographical placement. He feasts upon your emotions, and your inability to cope with stress, both positive and negative. He takes no prisoners when he attacks and knows your weakest points. You don’t crave Salads and Eggs….no; the demon knows that it’s Lay’s Potato Chips or Cheetos or Doritos or Chocolate Cake….or god forbid, Licorice All Sorts. And he sits there in your brain, on the tip of your lips and he doesn’t leave until he’s infested your thoughts and you can’t get the thought of that O Henry bar out of your head and ultimately in your mouth. And then he chuckles…he won again.
So…how can you fight the demon?
I asked a few friends of mine for their input on this subject and the responses have been quite enlightening.
What do you do when those crazy cravings take over all of your senses and you lose all common sense and can no longer fight the temptation to give in?
If you’re overweight or morbidly obese you are a food addict and you have probably battled the bulge for many decades. And if you a person in the trenches, on your way back down; we’ve all faced the demon; the dreaded “craving”. The demon can creep up on you at any time of the day, at awkward events you are attending, alone, at a party, at the gym, watching TV, driving, watching a movie, having sex, sleeping, surfing on the net….ANYwhere and at ANYtime. The demon is not immune to weather, seasons, time of day or geographical placement. He feasts upon your emotions, and your inability to cope with stress, both positive and negative. He takes no prisoners when he attacks and knows your weakest points. You don’t crave Salads and Eggs….no; the demon knows that it’s Lay’s Potato Chips or Cheetos or Doritos or Chocolate Cake….or god forbid, Licorice All Sorts. And he sits there in your brain, on the tip of your lips and he doesn’t leave until he’s infested your thoughts and you can’t get the thought of that O Henry bar out of your head and ultimately in your mouth. And then he chuckles…he won again.
So…how can you fight the demon?
I asked a few friends of mine for their input on this subject and the responses have been quite enlightening.
- When the demon comes calling and you have a craving, do your best to wait 15 minutes, and chances are once that 15 minutes are over, the craving, which is a chemical reaction release and systematic, will be over. During that time, watch a funny video on YouTube or listen to music, take in a chapter of a book, draw, do a crossword, anything to pass the time and take your mind off of the craving itself. Waiting 15 minutes can eliminate the thoughts of the craving. Real cravings stay with you but psychological ones don’t. If you’ve eaten enough and are hydrated, putting off a decision for 15 to 20 minutes will help the craving dissipate. Be your own distraction. If you start doing something else the feeling will usually pass. If you’ve been surfing the web or working on the computer or sitting in front of the TV and you feel the desire to indulge, do something else; changing your mindset might be all you need.
- Eat every 3 hours. Even if it’s something small. One of the biggest culprits for psychological cravings is falling blood sugar levels. If you keep your levels steady, you simply won’t crave the same things. The easiest way to combat cravings is to avoid them in the first place.
- If you want to indulge, sometimes all you need is just a drink, so have a drink of water or something good for you. People never drink enough water. Dehydration can cause the body to get confused and make it feel hungry. A small glass of water several times a day will keep your stomach full and keep you hydrated.
- If you’re thinking about binging…Exercise. If you start to exercise and your cravings aren’t physiological, you’ll feel better right away. However, here’s a true test, if the craving is physical, you won’t be able to enjoy your workout and that’s generally a sure sign that you just need to eat.
- Get angry with the Demon and be stronger than it is and issue it a challenge. “Come on Burger and Fries….Go ahead and take your best shot. I don’t need you, I am better than you and I’m not eating!”
- A simple change of venue to your daily routine can ward off the Demon. So, get all shook up and change what you do, no matter how slightly. The treats are generally in the kitchen, so do what you can to avoid that room. Turn the lights off, move downstairs. Set you house up differently, move your computer around, move your TV around, get up and stretch, drink water do anything different. A simple change can make it easier to make the commitment to following through on tougher ones.
- Make sure that you eat properly; if you are finding that you are snacking, you probably have not eaten properly. If your body still wants something, it’s telling you that nutrition is lacking in your diet. You have to plan your meals and make sure you are eating the proper amounts of vegetables and fruit.
- Does the Demon dangle the taste of salty potatoes chips? If you find yourself at a party and a bowl is placed in front of you, wait until there are only a few chips left and then take one…If you start as soon as the bowl is placed down you’ll continue eating… as long as you can hold off until it’s almost empty you won’t have the opportunity to indulge.
- When craving something sweet, put a stick of gum in your mouth.
- When you are going to a party, make sure you are not starving when you go because you just eat too much and grab everything. Be sure to eat some kind of healthy snack before and then you can stay away from the chips.
- Retrain your brain to think I think “is this healthy” it goes a long way to curbing eating junk.
- Reward yourself with a small treat for being good, anything like a new perfume, a book, a batch of flowers, new shoes, or breakfast in bed on Saturday morning; anything to keep the motivation and momentum going. Give yourself a pat on the back.
- Try to add some healthy treats, which not only taste great and can be labelled as a “treat” but are also high in nutrients and plants substances; apples, cherries, fresh or dried figs, nuts, sunflower seeds, raisins, apricots, peaches, plums, oranges, bananas. Put them into your blender and add with yoghurt, water or milk for a wonderful healthy and deliciously sweet TREAT.
- Remind yourself continually why you are on this weight loss journey to help get your brain back into default mode. Repeat these phrases several times throughout the day, to help boost self-confidence and empowerment; “I am in control”, “I want to be healthy”. “I want to live a long and healthy life”. “I want to look better”. “I am only going to eat foods that are good for my body”. Repeat it when you wake up before you go to bed. Use post it notes around the fridge and on your computer.
- Imagery, always help ward off the demon. Imagine that the donut is the face of an ex-partner or someone who has done you wrong. Try this visualization technique; actually “experience” the food you are craving, remember the taste, the texture, the smell and the look. Keep it there for 10 seconds, let it resonate, taste it in your mind, close your eyes and then let it go…and then while this is absolutely disgusting, but it works every time…..just imagine someone has thrown up all over the food you want to eat.
- When the Demon strikes, the best way to avoid the temptation is to simply do just that….Avoid It. Don’t put yourself into surroundings where the Demon waits. Eliminate him from your daily routines. Change your route to work so you don’t pass the strip of restaurants or the local bakery. The Demon knows your routine, and what your weak points are, don’t let him win!!! After all, the Demon is nothing more than a truly ugly bully. A bully can only succeed if there is a reaction from the target. Avoid The Demon; do not give him the power. Happiness combined with continued Health and Wellness makes the Demon powerless. KFC or the Size 12 Dress…the choice is easy.
“Put Down The Fork & Get Moving”
Joan Minnery ~ THINspiration: http://joanminnery.health.officelive.com
Thursday, 2 June 2011
Put Down The Fork & Get Moving
The best six doctors anywhere and no one can deny it are; Sunshine, Water, Rest, Air, EXERCISE and DIET.
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. Some folks believe that they are one entity together, but that is simply not true. It is quite possible to have a healthy diet while still having a less than desirable fitness lifestyle. It is equally possible to be very physically fit with deplorable eating habits.
Fitness and healthy Diet is a winning combination. The results of your weight loss and diet will be more gratifying and satisfying if you incorporate and maintain a fitness/diet routine the right way. It’s easy math; dieting reduces the calorie intake and exercise burns the calories in your body.
Yes, it is true that it is possible to shed pounds through diet alone. It makes it far more difficult but it is possible. It is also possible to be physically fit and still be overweight. That old saying, “You are what you eat”, rings true with this sentiment. If we consume a low substance diet of high fat, our bodies are going to lack the fuel (food) that is required within us, to burn the fat. And if we aren’t giving our bodies the tools it needs to build muscle, it won’t matter how much time we spend at a gym.
Obviously when it comes to a weight loss program, the best results are achieved when they work together rather than separately. You use your exercise program to burn the excess calories and you use your diet to provide your body with the nutrients it requires to fuel the body to build muscle. Dieting alone does not build muscle.
This isn’t rocket science it’s common sense. Look at diet and exercise like a “glove” relationship & commitment. Sure, it’s possible to play baseball without a glove, but it works so much better if you have the glove and combine both of them together. If you want fantastic weight loss results, a combination of diet and fitness needs to be maintained and it has to be taken seriously. Neither one works well on it’s own and neither one will work unless you are committed to doing the work and making YOUR health the number one priority in your life.
Set realistic dieting and fitness goals for yourself. You need to be honest with yourself and avoid that all to well-known frustration of having to give up or feeling like you’ve failed simply because you’ve set overly ambitious goals. Set achievable goals, and celebrate every milestone.
Here’s agood example: You want to lose 20 pounds. Set a starting goal of ONLY 5 pounds. Don’t go for 20, shoot for something realistic. Once you’ve reached your 5 pound goal, celebrate. This will enable you to continue being motivated to continue on to the next five. And before you know it, you would have lost those 20 pounds. Take heed to Valerie Bertinelli on Jenny Craig. She set out to lose a “little” bit of weight, and once you got into the routine, she kept aiming for yet another 5 pounds. Now, she’s in a blue bikini.
Do the same with your fitness goals: If you are someone who hasn’t exercised before or haven’t in many years, don’t set unrealistic goals. Start out easy, instead of doing 30 minutes a day, only do 5 minutes. After a few days or a week, try for 10 minutes and work UP to the 30 minutes. Before you know it, you might just work yourself up to a full hour but start out with ONLY 5 minutes a day.
The ideal environment is to give yourself TIME to ease into the healthy lifestyle habits and to feel confident in yourself, that you can succeed. Otherwise, you run the risk of sabotaging your own self. Don’t forget to believe in yourself and celebrate all of your successes, even the small ones. They are all equally as important.
Many experts believe that regular exercise is the single most important thing anyone can do to improve overall health and well-being.
Benefits of Diet AND Exercise
What fits your busy schedule better; exercising an hour a day or being dead 24 hours a day?
If you don’t take care of yourself, the undertaker will overtake that responsibility for you.
When it comes to living a long and healthy life, there are two necessary ingredients: diet and fitness. Some folks believe that they are one entity together, but that is simply not true. It is quite possible to have a healthy diet while still having a less than desirable fitness lifestyle. It is equally possible to be very physically fit with deplorable eating habits.
Fitness and healthy Diet is a winning combination. The results of your weight loss and diet will be more gratifying and satisfying if you incorporate and maintain a fitness/diet routine the right way. It’s easy math; dieting reduces the calorie intake and exercise burns the calories in your body.
Yes, it is true that it is possible to shed pounds through diet alone. It makes it far more difficult but it is possible. It is also possible to be physically fit and still be overweight. That old saying, “You are what you eat”, rings true with this sentiment. If we consume a low substance diet of high fat, our bodies are going to lack the fuel (food) that is required within us, to burn the fat. And if we aren’t giving our bodies the tools it needs to build muscle, it won’t matter how much time we spend at a gym.
Obviously when it comes to a weight loss program, the best results are achieved when they work together rather than separately. You use your exercise program to burn the excess calories and you use your diet to provide your body with the nutrients it requires to fuel the body to build muscle. Dieting alone does not build muscle.
This isn’t rocket science it’s common sense. Look at diet and exercise like a “glove” relationship & commitment. Sure, it’s possible to play baseball without a glove, but it works so much better if you have the glove and combine both of them together. If you want fantastic weight loss results, a combination of diet and fitness needs to be maintained and it has to be taken seriously. Neither one works well on it’s own and neither one will work unless you are committed to doing the work and making YOUR health the number one priority in your life.
Set realistic dieting and fitness goals for yourself. You need to be honest with yourself and avoid that all to well-known frustration of having to give up or feeling like you’ve failed simply because you’ve set overly ambitious goals. Set achievable goals, and celebrate every milestone.
Here’s agood example: You want to lose 20 pounds. Set a starting goal of ONLY 5 pounds. Don’t go for 20, shoot for something realistic. Once you’ve reached your 5 pound goal, celebrate. This will enable you to continue being motivated to continue on to the next five. And before you know it, you would have lost those 20 pounds. Take heed to Valerie Bertinelli on Jenny Craig. She set out to lose a “little” bit of weight, and once you got into the routine, she kept aiming for yet another 5 pounds. Now, she’s in a blue bikini.
Do the same with your fitness goals: If you are someone who hasn’t exercised before or haven’t in many years, don’t set unrealistic goals. Start out easy, instead of doing 30 minutes a day, only do 5 minutes. After a few days or a week, try for 10 minutes and work UP to the 30 minutes. Before you know it, you might just work yourself up to a full hour but start out with ONLY 5 minutes a day.
The ideal environment is to give yourself TIME to ease into the healthy lifestyle habits and to feel confident in yourself, that you can succeed. Otherwise, you run the risk of sabotaging your own self. Don’t forget to believe in yourself and celebrate all of your successes, even the small ones. They are all equally as important.
Many experts believe that regular exercise is the single most important thing anyone can do to improve overall health and well-being.
Benefits of Diet AND Exercise
- – reducing anxiety and stress
- – improving mood and possibly alleviating depression
- – helping increase your metabolism
- – improving sleep
- – increasing energy levels
- – slowing the rate of bone loss
- – enabling the body to use insulin more efficiently
- – improving cardiovascular health
- – controlling weight and preventing obesity
- – increased stamina & metabolism
- – lower cholesterol levels and building a strong heart
- – Fighting off Heart Disease, Diabetes, Osteoporosis and Cancer
- – improved mental vigour with reaction time, acuity and math skills
- – improved creativity and imagination
- – effective improvement in depressed individuals
- – higher levels of self-esteem and self-confidence
- – increased sex drive and enhanced lifestyle
- – Again…Fighting OFF Heart Disease, Cancer, Osteoporosis AND Diabetes
What fits your busy schedule better; exercising an hour a day or being dead 24 hours a day?
If you don’t take care of yourself, the undertaker will overtake that responsibility for you.
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