It's That Time Again

Here they are again!  What?  The holidays.  What a wonderful time of year...cool weather, the smell of smoke from neighboring chimneys, cozy times, colorful lights on houses, warm clothes and FOOD!

There is something about this time of year that many feel they can let go of what they have worked hard to control all year.  Then what happens is guilt, condemnation and putting on the larger sizes that hang in the closet.  Is it worth it?  NO!

So this year, let me encourage you to do one thing...THINK BEFORE YOU BITE.  

Remember the ole saying, "Nothing tastes as good as thin feels!"  Speak those words over and over again in your mind and you just may find that you make better decisions.  Am I saying you must deprive yourself of the 'goodies' that you desire at this time of year?  Absolutely not.  All I'm saying is make sure that you do not become a statistic...the average weight gain: 7 lbs for this time of year.

It's that time again!  What are you gonna do?

Don't Give Up!!

So, perhaps you have been on this weight loss journey for a while and you have or have not made the progress you expected. My question to you is this, have you made any progress? If so, then you have made achievements towards better health and a better life.

If there has been no progress then you need to get very honest with yourself. Have you completely and totally committed to the process? Most likely not and so therefore it is time to get real and make a real commitment! Each day that goes by adds up and before you know it weeks, months and even years can slip by.

Maybe you have made some progress but not the amount that you had hoped for. Again, get honest and ask yourself if you have been sold out to doing what you know you should in order to make the progress you desire.

Now, that you have been completely honest with yourself, one more question...what are you going to do now? Are you ready to make a total commitment to yourself? Only you can make the decision to do what is necessary to reach your goals. Where will you be in a year if you continue doing what you have been lately? Will you be happy with those results?

It's time now to step it up! Go back and read some of the previous posts on this site and then take the action to implement those things. You CAN do it but WILL you?

The only way you fail is to quit and that is not an option. So, make the decision, take action and DON'T GIVE UP!!!

Two Important Things to Consider!

This week I have some very interesting information to share with you. There are two things in particular that I feel are important and that you need to take into consideration when on this weight-loss journey! I realize this is very long but please take time to read it or print it so that you can read it at your convenience.

1) The IMPORTANCE of water intake! I've been reading a book that my pastor gave me and it has literally changed my life! Now, it's primary focus is on health issues such as diabetes, arthritis, allergies, migraines, hypertension, etc. none of which I have (Praise God) but it also talks about overall health and weight loss. It is called "You're Not Sick, You're Thirsty" by Dr Batmanghelidj, MD. His website is www.watercure.com. The bottom line of it all is what he terms chronic dehydration. The problem is, by the time you feel thirsty, it is too late and you have been dehydrated for a very long time. Also 'fluids' are not to be confused with water. He has an entire chapter on the problems of caffeine and artificial sweeteners, sugars with dehydration.

Here is some of what I wanted to share from his book regarding obesity:

• "There are two general sensations associated with eating habits...hunger pains and sensation for thirst. Both are felt in the same area and are brought about by histamine. It is easy to confuse the two signals and to think we are hungry when we are really thirsty."

• There is much more about this that he describes in detail but here is the solution to the problem...drink two glasses of water a half hour before and two and a half hours after each meal of the day. You will feel full and therefore only eat when food is needed plus the volume of food will decrease. The type of craving for food will also change. With sufficient water intake, we tend to crave proteins more than fattening carbs. (I've experienced this myself and for me, that is a miracle!!) Plus the water afterwards assists with the breakdown of the foods during digestion.

• The next step is shedding of already gained fat. Increased water intake by itself will begin to reduce some of the gained weight. An immediate weight loss from the collection of edema fluid that is stored in the tissues can cause a person to drop 8-14 lbs in less than three weeks. If, in addition to increased water intake, you activate hormone-sensitive, fat-burning enzymes, the weight loss will be more pronounced. This comes from exercise. He says, "I have seen some people lose twenty-five to forty-five pounds in a comparatively short period of time through increased water intake and increased regular exercise."

• "Brain function prefers to receive clean energy from hydroelectricity (from water). When it is forced to use dirty energy from food, only 20 percent of this energy reaches the brain. Unless used in movement, exercise, or energy-consuming occupations, the rest of the energy from food is stored in the form of fat."

There is so much more but I'll leave it at that for now. The important thing is to drink water! For the last three weeks, I have had nothing to drink but water except for small amounts of milk and pomegranate-blueberry juice (which both are considered foods). I can tell many things different in my body, energy level and food intake!

2) The second thing I want to share is regarding exercising within your target heart rate zone. I have heard about this for years and had a very simple understanding of it. At our last weigh-in, I was sharing how I am 'stuck'. My scales haven't changed in months but I feel my body has gotten bigger. One of my clients suggested that I practice what I preach (she did not put it that way :0) - change up my exercise and/or add something different to it. In tracking my food intake, I've noticed that I have not been getting enough protein and too much in the form of carbs. Along with missing my strength training exercise class many, many times this summer due to time for projects and events, that would explain the reason my body has become more 'fatty'.

There has been a lot of talk at Jazzercise about Heart Rate Monitors for a long time but they are usually expensive and honestly, I didn't see any benefit in having one since I know I'm working out at a good intensity and not having any problem. After our conversation last week, I decided to purchase one to see - knowing I could return it if I didn't see any benefit. Boy, was I mistaken! I've only worn it twice and here is what I discovered. There are different 'zones' for different purposes! Just because you work 'hard' for an hour doesn't mean you will lose fat! If you work beyond your zone, yes you are burning calories but you burn them from carbohydrates instead of stored fat. What??? That is what I've been doing for the last 2 years, especially. I work hard and bring up my intensity so that I burn more calories and all along I've been burning carbs that I've consumed instead of fat on my body!!!!

These little machines are GREAT no matter what your exercise is...aerobics, swimming, walking, running, whatever (yes, most are waterproof). It will track and show you if you are in your zone or not so that you get the most out of your workout. Some will show you the number of calories you burn and the percentage of fat during your exercise workout. I highly recommend one if you are serious about getting the most out of your workout. You can get them at all different prices and just about anywhere in the sporting goods department. Polar is the top of the line and they are a little pricey, but very good. Check them out at www.polarusa.com. Most sporting good stores carry Polar.

SO, HERE'S MY CHALLENGE TO YOU:

Drink your water. You should have 1/2 of your body weight in ounces each day. Do this consistently and see how your aches, pains and even serious ailments begin to disappear. I DO encourage you to get the book!!! Especially if you are dealing with any kind of health issue. You will be amazed. Here's the link for Books a Million - http://www.booksamillion.com/product/9780446690744?id=4210710313372

Exercise and figure your heart rate zone. You can find out how to do it manually or check into a heart rate monitor. Stay within your zone for weight loss (usually the light zone) and watch the fat melt away. I am going to be bringing down my intensity for the next month and I expect to have great results to share. (Now, if you have not been exercising...START! Walking by itself is one of the best you can do. Start slow and build up!) Here is a link for a target heart rate calculator - http://exercise.about.com/cs/fitnesstools/l/bl_THR.htm

Remember, you still need to eat right! Keep in mind that losing weight is about 70% what you eat and 30% exercise. Make sure that you are receiving your calories from foods that contain nutrients otherwise if there are no nutrients in your calories received, your body will kick into starvation mode. Just because you are putting 'something in' doesn't mean that your body is being fed. The really cool thing is when drinking your water and maintaining hydration, sticking to the correct food plan is much, much easier! I crave proteins now instead of sugar!!! (I can hardly believe I just said that as I've always been a carb-addict!)

Have a great week and let me know your results by posting a comment!

Let Your Light Shine,
Debbi

Now and Later

This week, I want to encourage you to keep looking forward while at the same time keep your eyes open at what goes on around you now. What do I mean by that? I will tell you!

You have to keep a vision in front of you always - know what you want to achieve, when you want to achieve it, why you want to achieve it and have a plan for how you are going to do it. It is vital that you look ahead as that is where you are going.

But at the same time, look at where you are now. You must be constantly aware of what you do, what you don't do, what you eat and what you don't eat right now. Because what goes on NOW will have an affect on what you have (or don't have) down the road. Don't think for a moment that the NOW doesn't matter and that tomorrow you will do things differently. Tomorrow never comes - it is always NOW.

In the process, I also want to encourage you to...THINK! We have all heard the phrase "think before you speak". Well, I want to add another one on to that..."THINK before you ACT!"

That phrase can apply to anything in life but I want you to pay especially attentive to it in regards to your eating and exercising this week. If you will THINK before you ACT out on choosing the wrong item or eating when you aren't hungry or sitting in front of the TV instead of going for a walk or swim, then you just may make a different choice. That is part of the NOW!

Think NOW and keep your vision on LATER and you will become the person you desire to be!

"And do this, knowing the time, that now it is high time to awake out of sleep; for now our salvation is nearer than when we first believed. The night is far spent, the day is at hand. Therefore let us cast off the darkness, and let us put on the armor of light. Let us walk properly, as in the day, not in revelry and drunkenness, not in lewdness and lust, not in strife and envy. But put on the Lord Jesus Christ, and make no provision for the flesh, to fulfill its lusts." Romans 13: 11-14

How to Stay Excited - Variety is the Spice of Life!

Are you excited about exercising? In most cases, probably not. Why is that?

First, many times it is just too easy to get bored. It is something you feel that you "have to do" as opposed to "want to do".

Another factor that can play into it is hitting a plateau. You work and work only to find yourself spinning your wheels. You don't seem to making the progress you once did.

Here is what I suggest:

• First, "spice it up" What I mean is alternate what you are doing. With the summer months upon us, this holds many options.

• In some cases it may be too hot to exercise outdoors, so go for a walk inside of a shopping mall, indoor track at the gym, etc.
• For others, this is the perfect time to workout in the natural elements. Get up a little earlier and go for a walk in the early morning. If you are a night owl, then take a walk late at night (be sure to wear or carry something reflective).
• Swim laps in a pool or join a water aerobics class.
• Go to a local park and take a set of handheld weights with you. Walk around and do a few bicepstriceps curls while the kiddos are playing on the playground equipment.
• There are many other options available -just look around and use your imagination.
• Change it up! By changing up what you are doing, you will also stir up your metabolism and break-through the plateaus that you may have it!

and

• Second, find a buddy!

• Exercising with a friend makes time go by much faster, gets your mind off of what you are doing and is quite simply...FUN!
• Mix up your friends! Have one friend that you go for a walk with in your
• neighborhood or at work, another you go to the gym with and yet another that goes with you to the park.
• Another wonderful perk to having a friend (or friends) to exercise with is
• this great and mighty word...accountability!

Give it a try - spice up your life and see if there isn't a new excitement towards your weight loss!

Until next time...

Let Your Light Shine,

Debbi

Where's the Beef? (or chicken, or fish or...protein?)

Okay, I'm giving away my age with this but...do you remember several years ago (alright, maybe a few more than that) when a fast food chain had a commercial with an elderly lady who went around asking, "where's the beef"? The message was that the competition didn't have enough meat on their hamburgers and therefore promoted that there was a thick, juicy burger at their restaurant.

Today, I ask you...where's the beef (or chicken, fish or nuts)? In other words, where's the protein? So many diets are full of carbohydrates and fat (which are both needed in moderation) but lacking in another very important nutrient...protein.

It is important to make sure that you consume a balanced diet that contain all six classes of nutrients: vitamins, minerals, water, protein, carbohydrates and fats. Protein is a nutrient that our bodies need. Let me give you a couple of examples.

I heard a study that someone did using their own body as a test subject. This particular woman who is a fitness instructor and at the proper weight and physique decided to do a test for several weeks. She consumed the same number of calories per day and continued with her same exercise routine however instead of consuming her calories from a balance of carbs and proteins, she decided to receive them from more carbohydrates and to cut her protein intake. After a few weeks, she weighed the same amount - did not gain or lose because her calorie amount was the same however there was huge difference in her body composition. Although she had not changed her exercise routine, she noticed that she had lost muscle mass and in place, her body was 'flabby'. All from a lack of protein.

For me personally, I have been tracking my food intake on a free website that I highly recommend (www.sparkpeople.com). Tracking on this site will automatically break down your food into calorie, fat, fiber, carbohydrates, sodium, etc. The advantage is knowing exactly where your calories are coming from. Since doing so, I have noticed little changes in my body. Once change is that my fingernails which normally do not grow, have been growing and are strong - something I've been challenged with for several years. Just by increasing and maintaining a proper amount of protein, a problem that I've had has been resolved! I encourage you to do your own test and see the results you get.

So, the next time you sit down to eat a meal or to grab a quick snack, ask yourself....where's the beef?

Just One Week!

I want to share a couple of things with you on a personal level. First, the Lord is having me do some extra things at this time and so therefore my posts may not be every week. You can "subscribe" to this blog and you will be notified (somehow) when I have posted a new one. This way you do not have to check back every day to see if it has been posted.

The second is what I'm sharing with you today...a personal observation. Actually, all of my writings are based on personal observations so this is nothing new.

You see, I go through the exact same struggles that you do. As I have mentioned before, just to say "I've lost weight" does not mean "I've arrived!". You are never cured from weight issues - it is something you have to make decisions on each and every day. Since I began this weight loss journey four years ago, I never have reached my goal size and have fluctuated with an added 10-15 lbs on occasion. So you see, I am going through this with you and always will! The difference for me is that in times past I would have put all 80 pounds back on plus some and I can honestly say, that will never happen because I have changed my lifestyle! Thank God!

Now for this week's observation...just one week can make a big difference!!! In this day and age with the hustle and bustle of life, a week can go by with the blink of an eye and therefore seem so insignificant. However big changes can take place in a week's time - good or bad!

Here is what I am talking about...for one week, discipline yourself by writing everything you eat, exercise regularly, stay within your allotted calories, etc and see how you feel. You will feel a sense of accomplishment and in addition will notice changes taking place in your body. Yes, in just one week. You are not as 'puffy' because you most likely have not consumed as much sodium and you can tell that you are on your way to losing. Give it two weeks and you will really begin to see and feel the difference.

Just three weeks ago, I was sooooo disciplined!! I tracked every bite and was staying within my calorie, fat, sodium and protein range and I could tell my body was shrinking. Then what happens? I go on vacation! In just one week of eating out, not tracking and little exercise, my body is bloated and my clothes are fitting tighter. IN JUST ONE WEEK!!

So, guess what I'm doing again? You got it! I'm back on track and have MADE THE DECISION to do what I know to do and I'll be back to share....in just one week!

Have a great week and see what changes you can make by making the same decision I am. I would love to hear your results!

(Just to be clear, do not expect to drop an exceeding amount of pounds in one week but if you are observing your body, you will notice differences that will encourage you to keep moving forward. One week becomes two which becomes a month which becomes a lifestyle!)