Goals for 2008

Published
by
Cathy
on January 7, 2009
in Weight Loss and Maintenance
. 0 Comments

It is hard to believe it is 2009!  Do you have your goals written down from the beginning of this year?  How did you do in 2008? Perform your own “year in review” to see how you did.  Congratulate yourself for those that you did and make a plan to carry over those that you fell short.

If there are any goals you want to carry over into 2009, start now.  No need to wait until Monday or even the first of next month.  Take charge and create your plan of action now.  Get the wheels in motion by taking action.

What works for me is checking in daily and weekly to see where I’m at on the goals that I say are important to me. This way an entire month doesn’t slip past me without any steps towards my goal.

HOW DO I STAY MOTIVATED TO GO AFTER MY GOALS?

I only write down the goals I really want. Otherwise I know I won’t make the effort and sacrifices needed to get there. It’s not easy to set goals and keep at it when there isn’t “instant gratification”  So, my advice, is to only set goals you are really excited about.  Do you see yourself achieving them?  Don’t make them a wish list but a true goal that you know you can work toward and achieve.  What are the feelings you want to achieve when you reach your goal?  Keep those positive feelings in mind when working daily on the steps to attain your goals.

Goals help me stay motivated. I know many of you refuse to believe the POWER in setting goals, but it really does work. If I never set goals I would have quit this exercise stuff a long time ago. It’s not like the weight falls off of me. So, if I was doing this exercise stuff to lose weight, it would have lost its luster after about a month, maybe two. But, with FITNESS GOALS written down, it’s much easier for me to crawl out of bed.

Goals can extend beyond weight loss.  Develop goals for all aspects of your life, so weight loss and exercise are not your only focus. There’s a whole world of opportunities out there for us to pursue.

Remember none of this is done overnight. Take it one step at a time. Just don’t give up. When you’re having a really awful day, REACH OUT to somebody else than reach for an unhealthy food choice.  On the other side, you’ll be glad you reached out in a healthy non-food way. It’s guaranteed to make you feel better long-term.

Your action item for today - Take an assessment of your goals from 2008.  Celebrate those you achieved or made progress on; revisit with an action plan for those you want to carry over into 2009.  Make a detailed plan of action as to how you can reach your goals for 2009.  Do it today.  There’s really no magic in January 1st.  Today is your day.  In fact, every day is your day.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Ah…Happy New Year 2009

Published
by
Cathy
on January 6, 2009
in Weight Loss and Maintenance
. 0 Comments

The New Year is here.  A time for a clean slate, opportunity and hope.  It is that time of year when we suddenly feel as though we have tons of opportunities and successes ahead.  We can do anything and reach our goals.  We plan to lose weight, quit smoking, and many other resolutions.  Year after year, we make the same types of resolutions only to fall short, or give up shortly after the momentum and motivation wane.  The saying of “The definition of insanity is doing the same thing over and over again and expect different results” comes to mind.  Is your life different right now than it was this time last year?

You can make it different.  You can have the same resolutions but go about it much differently.  Change is not easy.  If you want different results, you have to attack your changes differently.  To break the chains of bad eating habits, you need to bust them in a smart way.  Have a plan and work toward it.  Don’t become overwhelmed by saying “I want to lose XX amount of pounds.”  You can desire to lose a certain number of pounds but break it down.  You don’t achieve big things all at one time.  Overwhelmed usually ends up in overeating.

Don’t attempt to make 10 changes in your life all at one time.  Break them down into small monthly changes.  For January, have a goal and focus on that one thing.  For February, create another goal and focus on that.  Before long, you’ll have created a momentum of monthly successes to build on top of each other.  If your goal is to get back on track, that’s the way to do it.  Do it in increments rather than undertake everything all at one time.  That will be the difference in reaching your resolutions and goals for 2009.

My focus for 2009 is going to be staying on track.  Like so many of us, I veered off the road and went down Sugar Street.  I’ve made an abrupt u-turn and am back on track.  It feels great.  There is another saying “Nothing tastes as good as thin feels.” I would encourage a different saying you repeat to yourself of “Nothing tastes as good as being on track feels.”

Happy Healthy On Track 2009!

Believe in Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

It isn’t 1/1, Start Now

Published
by
Cathy
on January 5, 2009
in Weight Loss and Maintenance
. 0 Comments

What did your Thanksgiving plate(s) and holiday meals, parties and your kitchen look like?  Turkey, dressing, mashed potatoes, pecan pie and pumpkin pie with the other trimmings can be the normal.  Okay, Thanksgiving and the holidays are history.  In 2009, what will your plate look like?

You know it was the holidays but your body doesn’t.  The holiday treats and temptations you ate can temporarily reverse the successes you’ve made throughout the year.  Yes, it was the holidays but to your body the calories, carbs and fats you eat during the holidays still register the same as they did in April, May and October.

The average American gains an average of 3-5 pounds each year and many of us gain as much as 7 with the majority gained between Halloween and New Year’s.

The National Institute of Child Health and Human Development and the National Institute of Diabetes and Digestive and Kidney Diseases confirmed this trend. The participants in their study that were not obese gained an average of .8 of a pound during the six weeks between Thanksgiving and New Year’s Day. Those who were obese gained much more weight in that short period and most of the participants never shed the extra weight.

Although a pound or two a year doesn’t sound alarming, multiply that by a few years and all of sudden you’re buying new larger clothes and donating your smaller ones to your favorite charity. The pretty special dress you’ve worn during the holidays will be a thing of the past.

To make sure you can rock that dress year after year, avoid the pitfall of continuing to indulge after the holidays.  The holidays have become a time to splurge on excesses of calories and finances.  This is not the time for splurging and excess but a time to focus on family and friends.  There are more holidays to come.  Put a period on the holidays and start again.  It is January 5th but it can be YOUR own New Years.  New Years can be anyday.  There’s no magic that happens between 12:01 a.m. January 1st.  Start today or continue what you’ve created since January 1st.

For the upcoming holidays yet to come this year, create a new tradition that is contrary to excess food and inactivity.  As a family, take a walk or participate in an activity in the morning.  You’ll have more energy and vitality, plus consume less calories.  Eat a healthy small breakfast rather than save up for the BIG Holiday Meal.  Setting yourself up for activity and a small breakfast will help you throughout the day to not indulge in overeating.

When it comes time for another Easter, 4th of July, birthday, anniversary, or any celebration, visually divide your plate into four sections before you reach for the serving spoon. Fill one section with protein, one section with starch and the remaining two sections with vegetables or a green salad.  Focus in on your favorite foods and resist the urge to sample everything.

Resist the mentality of indulging at any time to start getting back on track on Monday or the first of next month or even at the first of the year.  You can make every day your own personal New Year.  There’s no magic that comes along on January 1st - start now.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Happy Holidays to YOU!

Published
by
Cathy
on December 24, 2008
in Motivation and Inspiration
. 0 Comments

I wish my clients, family, friends and subscribers a holiday filled with happiness, health and success of your dreams and desires.  As I write this, I think of so many people in my life and those I am fortunate to communicate with through my blog.

Thank you for your dedication and support of my blog, and our respective relationships and friendships.  I am inspired daily by the insights, challenges and successes you share with me.  I cannot express my deep appreciation for all you bring into my life.

As we continue into 2009, I look forward to sharing the journeys each of us have ahead.  I know that together, we will meet our goals and experience the success we work for.

I am a richer person for the gift of each of you in my life.  May your holidays and 2009 SHINE with all that makes you who you are!  All the best to each of you and your families.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Strategies to Combat Mindless Holiday Eating

Published
by
Cathy
on December 23, 2008
in Weight Loss and Maintenance
. 0 Comments

I hope that everyone is enjoying their holiday and excited for the next few days and the New Year.  For many of us, we are in full swing of the holiday parties and get-togethers.  It also brings unhealthy food options and can result in overeating.  Tradition can breed the consumption of certain foods but there are ways to overcome indulgences, food triggers and their undesired effects that will last well past the New Year.  If you are aware of what you consume at these parties, that awareness can diminish some bad habits.  I realize that is much easier said than done, right?

Here are a few strategies to combat mindless eating yet enjoy yourself AND your weight loss efforts:

* Size Matters!  If you use smaller plates or glasses, that mere act alone will save you in less food and drink.  The smaller size looks more full with smaller quantities.

* Eat slowly!  As a weight loss surgery patient, we know how important it is to eat slowly due to avoiding food getting stuck and to aid our digestion.  As a strategy to use at the holidays AND all year long, by eating slowly you will feel satiated quicker and eat less.  It takes a few minutes for your brain and pouch to make the satiety connection.  Give your body that time to connect and save you in terms of excess calories.

* Eat real food.  Eat foods that are whole.  Eat things that are found in the outside of the grocery store - vegetables, fruits, protein, complex carbs.  Processed foods contain ingredients that you either can’t identify as to the source, can’t pronounce and generally are not good for you.

* Fill up on the good stuff, take bites of indulgences.  The more good, high quality foods you eat, the less room or desire you’ll have for the other stuff.  If you feel satisfied, a bite or two of your favorite holiday traditional foods will be enough.

* Don’t skip meals and save up.  If you skip a meal and save up your calories, you’ll be starving and reach for more than you would otherwise AND you’ll be more apt to make unhealthy food choices you might not make otherwise.  Savings accounts are great for your finances, not your calories.  If you are going to overdo and you know it, make sure you exercise earlier that day and especially the day after.  This will help burn the calories, minimize your food choices, and reaffirm your commitment to your health and weight loss goals.  Also, pay close attention to what you eat on the other days.  You won’t gain 5-10 pounds from only one meal.  The weight gain from the holidays is what you do (grazing) and the choices you make throughout the days leading up and following the holidays.

Remember that 2009 is right around the corner.  What you eat today will be with you as the New Year comes along.  You can decide now if you want to greet 2009 with extra pounds to lose or if you’ll merely continue what you’ve been doing to enjoy weight loss success.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

5 Holiday Survival Tips for Home & Work

Published
by
Cathy
on December 22, 2008
in Weight Loss and Maintenance
. 0 Comments

One of my coaching instructors, Jim Vuocolo, MCC shared this with me. With Jim’s permission, I share it with you too.  I really like them and wanted to share with you too.

5 HOLIDAY SURVIVAL TIPS FOR HOME & OFFICE by Dr. James S. Vuocolo, Master Certified Coach

Many of us attend holiday office parties and travel to family gatherings at festive times of the year. It’s not always a pleasant experience! Social pressures and office politics, meeting new people, being introduced to strangers you have little or nothing in common with, having your fill of family arguments, tolerating “your crazy uncle” who’s been drinking and/or talking too much, and a myriad of other things can elevate blood pressure levels, tie stomachs in knots,  and sometimes make you wish you’d stayed at home! UGH! So then, here are 5  tips to assist in surviving the season with a smile on your face, and a song in your heart:

1. Respond Instead of React
We all have internal “buttons” that others “push” so that we react in predictable ways - usually negative ways. Psychologists call this ‘transference’ and ‘counter-transference’ as a means of explaining how we trigger others’ emotional baggage or become emotionally triggered by someone else. If you feel your blood pressure rising from something being said by another guest or participant, take a deep breath and relax a moment. Use this time to formulate a thoughtful response that does not escalate the conversation. Example:  Someone says they’re excited about a certain political person assuming a new office early next year - and you supported the losing candidate in that particular race.  Instead of reacting in a challenging way, simply breathe in, smile, and respond with something like, “Yes, it will really be interesting to see what happens once he/she gets into office.”

2. Think Strategically
Before you utter a word, take a moment to ask yourself about potential implications - especially in response to an employer, supervisor, or the colleague who wants to undermine your reputation at work. Then respond in a way that is without any emotional charge. Example: The boss says, “Well, you’ve managed to get through the quarter without incident.” You may want to say, “No thanks to you!” But instead, you reply, matter-of-factly,  “It’s nice of you to notice! Let’s get some eggnog.”

3. Be Interested In Others
An age old adage implores us to be more interested in others than interesting to others - meaning to check our ego at the door of most any conversation. Another wise saying asserts, “People don’t care how much you know until they know how much you care.” Even if you don’t have much in common with someone, stay interested and focused when they speak. Pretend you’re a reporter who’s looking for a good story angle, and ask good open-ended (and non-attacking) questions about whatever they’re saying.

4. Ask for Support and Feedback
If you have an idea for a new product, service, career move or personal goal to which you aspire, instead of talking endlessly about it - simply offer an outline of your notion, and ask other for their input and ideas. You may be surprised to learn how many others truly want to see you succeed, and will offer their best thinking if asked to do so. By the way, when someone scoffs or seeks to pour cold water on your idea, refer back to numbers 1 &
2 above!

5. Don’t Over-Indulge
People sometimes drink or eat far too much at holiday gatherings.
Virtually no one likes an overly intoxicated guest at home or office - regardless of how much fun they may be to watch for awhile! Also, the more you eat at holiday gatherings, the more baggage you’ll be carrying into the new year ahead… Believe me, I know!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Holiday Hints

Published
by
Cathy
on December 19, 2008
in Weight Loss and Maintenance
. 0 Comments

A client asked me a pointed question that I asked to share here.  My client asked me how she could enjoy the holidays and avoid a series of setbacks.  A question many of us have and I’m asked many, many times.

The following are hints for your holidays to keep you on track.  You’ll enjoy your holidays and greet the New Year celebrating being on track.

* Don’t starve yourself before a holiday part or meal in anticipation of holiday indulgences.  Actually, to the contrary, eat a healthy planned snack or mini meal before a party to make certain you’re not overly hungry and to avoid temptations.

* Avoid grazing on high calorie hors d’oeuvres, nuts or appetizers.

* Skip the alcohol and enjoy flavored water.  Water will assist you with digestion and appetite control.

* Barter your calories.  As an example, eat a favorite holiday treat but skip something else.  Take a taste of stuffing but skip the gravy.

* Eat slowly.  This will allow time for your brain to realize that you’re full and allow your pouch to give you the sense of satiety.

* For turkey, choose light meat instead of dark.  Avoid eating turkey skin.  Nearly half the fat is found in the skin.

* Remember how you want to look.  Keep in the forefront as you make your food choices how you want to feel when you slip easily into your favorite pair of jeans or outfit.  Remember the consequences of overeating or indulging in unhealthy food choices.

* Rehearse saying “NO!”  Just as you work out your muscles, work out your “no thank you” muscle.  Don’t eat out of obligation or pressure.

* Select lean proteins or trim the visible fat off select meats.  Remember, lean proteins are your friend for satiety at meals.

* If you prepare stuffing, fill it with the abundant of vegetables such as onions, celery and mushrooms.  You can also add fruits such as cranberries, raisins and apricots. Use whole grain bread, barley or wild rice to increase fiber.

* As you mash potatoes, skip the butter and use non-fat milk. Better yet, use low-sodium, fat-free chicken broth.  Keep the skins on the potatoes for added flavor and fiber.

* For gravy, use a separator.  You can pour pan juices into a container and place it in the freezer as the turkey rests before carving. Skim and discard the fat that congeals on the top. Add a little cornstarch to the defatted liquid, bring to a boil and simmer until it thickens.  Make sure when you add graving that it is a condiment and not meant as a swimming pool.

* Freshly prepared, steamed vegetables lose their virtue when mixed with sugar, butter, eggs or cream. Instead, serve steamed green beans or broccoli topped with red peppers, a squeeze of lemon juice and a bit of olive oil and fresh dill. Top these and other veggies with toasted almonds. Skip the fried onion rings!

* Pumpkin pie is my favorite!!  You can reduce the calories by using non-fat evaporated milk instead of cream.  Use can make it even healthier by using egg substitute rather than eggs.  Serve pie naked (without whipped cream) or low-fat or fat free.

Remember the reason for the season.  The holidays are a reason to spend time with friends and family, time to catch up with people, not as a reason to indulge in food choices you wouldn’t normally make or an occasion to eat a huge meal.

Staying on track with your food choices, tasting your favorites in moderation and maintaining your exercise program are the best gifts you can give to yourself.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Exercise as ME TIME Not Just for Weight Loss

Published
by
Cathy
on December 18, 2008
in Weight Loss and Maintenance
. 0 Comments

I am a big To Do List person.  I always have a To Do list going.  I LOVE crossing things off my life.  I have a sense of accomplishment and dwindling down of things to take care of.  Now, keep in mind that I can add four things to my list but those are new; even if I only cross of two, that is a success to me.

I love the feeling I get when I accomplish something, even if it is working out.  I schedule my workouts into my day just as I would an important meeting or a doctor’s appointment.  What more important meeting or appointment than one I make for myself?  I’ve often said that if the feelings you get from being active (even walking up a few flights of stairs rather than take an elevator) and working out were able to be bottled, it would never be in stock as it would be sold out all the time.  Yet, many of us dread or avoid exercising.

Just as crossing off an item on my To Do List, the same with exercising.  Don’t get me wrong, I can’t say that I love exercising.  Truth be told, I generally don’t.  What I do love is the feeling I have when I work out, the endorphins and the sense of accomplishment that comes with crossing it off my list.  I feel “on” and more in control when I exercise.  It is a feeling that keeps on giving all throughout my day.

My workouts are also “Me Time” when I can think without distraction.  Even if I’m walking with my iPod in my ears or watching the television while on a treadmill, I think.  My thinking is so much clearer and stronger in processing things in my life.  It is among the most special times of my day.  It started off with wanting to lose weight, maintain my weight but has taken on a deeper meaning.  My “Me Time” is really a special time for me.

I’m asked by clients how to keep their motivation high when it comes to exercise.  I think that motivation is very individual.  For me, it has been to make it fun but also value it as time to think, clear my mind, solve problems, process issues, tune into my body and love the way it feels to move, and just a special time for myself.  I think the key is to DO IT.  Just like Nike says “Do It” and continue to do it even when you don’t feel like it.  I know that if I lace up my shoes, that I’m going for it.  Sometimes I put off lacing my shoes because I know that it is a no give once I do.  I always remember the feeling I have after I’ve worked out.  It is like none other.  If you exercise regularly, even for a few days, you create a moment that will keep you going and just DO IT.

Give yourself a non-food reward.  Set a goal.  If you exercise a certain number of days per week for a month, give yourself a reward.  Something that you consider a treat.  It could be a massage, a new outfit, new songs on your MP3 or iPod, go to a movie.  Anything that is a treat and brings you joy.  Don’t turn to food, turn to your tennis shoes!  You’ll be very glad that you did.

The results from exercise can take time.  Instant gratification is what many of us want when it comes to exercising.  Remember the saying that anything worth having is worth working for.  Same with exercise.  Many times people want the reward without putting in the time, energy and effort.  Make an investment in yourself with exercise and a life of activity.  It is an investment that will never go down with the stock market and will provide dividends every day in big and small ways.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Lessons From A Dog as Your Teacher

Published
by
Cathy
on December 17, 2008
in Motivation and Inspiration
. 0 Comments

I’ve run lists very like this one a few times over the past year, and I always love them.  I love animals, especially dogs and cats, so I’m totally biased. Nevertheless, I do think the world might be a better place if we considered the following. This list was sent to me and I thoroughly enjoyed it.  I even took a couple of lessons and did them myself!  Enjoy!!

If dogs were the teachers, you would learn stuff like:

When loved ones come home, always run to greet them.

Never pass up the opportunity to go for a joyride.

Let fresh air and the wind in your face be pure ecstasy.

When it’s in your best interest, practice obedience.

Let others know when they’ve invaded your territory.

Take naps.

Stretch before rising.

Run, romp, and play daily.

Thrive on attention and let people touch you.

Avoid biting when a simple growl will do.

On warm days, stop to lie on your back on the grass.

On hot days, drink lots of water and lie under a shady tree.

When you’re happy, dance around and wag your entire body.

No matter how often you’re scolded, don’t buy into the guilt thing and never hold a grudge! Run right back and make friends.

Delight in the joy of a long walk.

Eat with gusto and enthusiasm. Stop when you have had enough.

Be loyal. Never pretend to be something you’re not.

If what you want lies buried, dig until you find it.

When someone is having a bad day, be silent, sit close by and nuzzle them gently.

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator

Thrive During The Holidays, Not Just Survive

Published
by
Cathy
on December 16, 2008
in Weight Loss and Maintenance
. 1 Comment

Ah, the holidays.  It is a special time of the year.  It means many things to us.  For many, it takes the religious meaning of the season.  For many, it is a time to express our appreciation, give to others, volunteer, spend special time with family and friends.  It can also mean excesses in terms of food and food choices.

Does it make sense that we more or less stay on track for the majority of the year and then in a period of a few weeks, jeopardize our success?  It doesn’t have to be that way.  There is a high percentage of weight regain during the holidays.  Our bodies don’t realize that it is the holidays.  To our bodies, a calorie is a calorie whether it is in March, May or December.  Excess is excess regardless of the time of year.

To thrive during the holidays doesn’t mean we have to restrict ourselves.  We need to eat in moderation and make smart choices.  You don’t need to pass up every single thing that you want to taste.  It does mean to kick in our healthy habits and continue to exercise and eat with tastes rather than piles of food.

Do you realize that the first three bites of a food are the tastiest?  Your taste buds are heightened and you enjoy fully the first three bites.  After that, you switch into eating more because you want that feeling from the first three bites to continue.  Pay attention the next time you indulge in a treat.  Stay very aware with each bite.  After three bites, does the intense flavor and enjoyment tend to decrease?  Three bites won’t undo your success from the rest of the year.  Promise yourself tastes of your favorite holiday foods.

Here are some other helpful holiday hints:

* Make a promise to yourself that you will NOT make a food, diet, cut back, food restriction type of resolution for January.  This mindset of anticipation a cutting back or dieting can set you up for “going for it” types of overeating during the holidays.  As you enjoy the holidays, keep your long-term goals for weight loss and maintenance in the front of your mind.

* Anticipate food pushers.  You know, your Aunt Flora or Cousin Ruth that believe the holidays are not complete unless you eat this or that.  Reflect on the past and become aware of the obstacles that are ahead when you join others for holiday celebrations.  Think ahead to these food pushers and how you will respond to them.  Remember, they aren’t standing by you when you weigh yourself or try to fit in your favorite outfit.

* Think ahead and plan for your favorites.  What are your holiday favorites?  Don’t reject them but plan for them.  Identify your triggers, plan on your choices and the quantity of those choices.  Decide ahead of time what you will eat, how much you’ll eat and what isn’t worth it to you to eat.

* Take charge of your choices.  For a bring your own dish types of parties, bring your own weight loss surgery healthy choices that are your own favorites.  You’ll know there is something available for you to eat that you enjoy.  It will take the anxiety of falling into making poor food choices because of limited healthy dishes.

* Avoid “now or never” or “all or nothing” thinking.  Remember that there aren’t any food choices that are restricted to the holidays.  You don’t need to stuff yourself thinking this will be your one and only opportunity to enjoy all of your holiday favorites until next year.  If you avoid this type of thinking, it will help you to avoid eating that you wouldn’t otherwise.

* Use your mouth to talk and not just eat.  Do more talking with people at holiday functions.  The holidays are about people, celebrations, and socializing.  Have fun with people and not the food.

* Bond with your food log.  Don’t get distracted and lose your inhibitions at parties.  Remember that whatever it is you eat will be entered into your food log.  If you don’t want to see it in black and white, don’t eat it.

* Remember the next day.  You’re in the moment and faced with choices you might not normally have to make.  Don’t allow yourself to indulge or lose your commitment to your healthy lifestyle.  Rather than get down for what you can’t eat, be happy for all the things that you can do now without the excess weight.  You can fit into smaller clothes, you’re accomplishing things in your life you haven’t before, and feel the difference you feel now from the heavy feeling you had about yourself and your life before losing weight.

*Create new non-food traditions.  Sure, the holidays are centered around food.  Change your holiday traditions to include traditions that have nothing to do with food.  Organize a walk with your family and friends to look at Christmas lights, dance to your favorite holiday tunes, take a walk together before the big holiday meal, put a jigsaw puzzle together (keeps your hands, mouth and mind busy!), and any other non-holiday ways to spend together.

*Fulfill and celebrate yourself in other ways.  Don’t allow the holidays to happen to you as a victim of the food circumstances.  Plan and create the holidays that reflect the new you.  Create the experiences and celebrations in ways you want.  Set goals for the holidays such as maintain your weight or even lose a couple of pounds.  Fast forward to January 1st….weight yourself….celebrate and feel the huge accomplishment from being and staying on track during the holidays.  Now, that’s a real celebration!!

Believe In Yourself,
Cathy, CLC
Certified Life Coach, Weight Loss Surgery Coach
Certified Back On Track Facilitator