Monthly Archive for October, 2008

Happy Healthy Halloween

Published
by
Cathy
on October 31, 2008
in Weight Loss and Maintenance
. 0 Comments

It is that time of year – the leaves are turning brilliant colors, the air is crisp, and the bags of those cute little Halloween candies line the aisles of practically every store you go to. Have you ever purchased your Halloween candy and the bags are empty by October 31? Have you raided your kids’ bags of candy after they’ve gone to bed? You can have your own set of tricks to avoid the buffet of Halloween treats. Develop your own bag of WLS tricks for a lifetime of long-lasting treats.

PLAN OF WLS TRICKS:

1. What are some of your favorite candies? Those are the ones that you don’t buy. When you purchase your Halloween candy, select the ones that are not your favorites. Get candies that are not triggers for you. Another option is to purchase sugar free gum.

2. Procrastination can be a great tool when it comes to Halloween candy. Purchase your candy on October 31st so it isn’t available until the evening kids are ringing your doorbell.

3. Would you like to avoid the issue of gum or candy entirely? Give small toys, stickers, mini boxes of raisins, fruit roll ups, mini juice boxes, or cracker and cheese packs. Halloween doesn’t have to be a free for all of the consumption of sugar and fat.

4. Get rolls of coins and give coins as treats.

5. Host your own form of Halloween trick-or-treating by having a party. Rather than chance the introduction of sugary treats in your house, invite your own trick-or-treat guests to partake of healthy party treats that you provide.

6. Get in some extra steps of exercise by taking the kids out for trick-or-treating. Enjoy the excitement and fun that kids have going from house to house.

7. In years past, has your tradition been to raid the kids’ trick-or-treat bags after the kids have gone to bed? Solve that problem by allowing the kids to select their favorite candy and giving away the rest of their stash. If necessary, put the kids’ treat bags in the trunk of your car!

8. Do you want to avoid waking up the day after Halloween to bags full of candy? Package up the candy to take to work for co-workers to enjoy or drop off in the teachers’ workroom at the kids’ school.

9. Set a date for a Halloween candy-free zone for your home. Store the candy in a airtight container that you put out of sight…out of mind….and do not enter! You could also establish a date from a few days to a week that any Halloween candy will be thrown out. Remember, throwing out excess candy isn’t necessarily considered waste since it isn’t put on your waist.

10. Are the Halloween treats too much to navigate? A treat for you might be to eliminate the problem by going out. Go out to a nice healthy dinner and a movie.

11. Put the freeze on candy. Place candy in airtight bags and store in the freezer. Allow the kids to take out servings directly from the freezer to enjoy. This strategy can minimize consuming multiple servings.

12. Don’t deprive yourself. Indulging in candy is depriving yourself of weight loss and maintaining your health. Don’t practice deprivation of your healthy lifestyle in exchange for digging into bags of Halloween candy. It truly isn’t worth it!

13. Do not fool yourself that those little candy bars don’t count. They do! Let’s count what is in those little sugar and fat, calorie-laden bombs. Keep in mind that all these calories add up to virtually nothing nutritionally, and mostly sugar and fat:

Butterfinger (1 snack size): 100 calories

Milky Way (1 snack size): 90 calories

Almond Joy (1 snack size): 90 calories

Three Musketeers (2 fun size): 140 calories

Hershey Kisses (quantity of 8): 190 calories

Hershey Almond bar (1 snack size): 100 calories

M&M (plain, fun size 1 pack): 100 calories

Snickers (1 fun size): 85 calories

Whoppers (1 snack size): 100 calories

Kit Kat (1 snack size): 120 calories

Halloween can be a preview of coming attractions – the holidays of November and December. Start your holiday season off healthfully. Create the precedent for the holidays by making healthy choices and habits starting with Halloween. Kick off your holidays with Halloween treats of healthy choices by following your own set of WLS tricks.

Have a Happy Healthy Halloween!

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

ASMBS Allied Health Nutritional Guidelines for the WLS Patient

Published
by
Cathy
on October 30, 2008
in Weight Loss and Maintenance
. 0 Comments

This is a very interesting link from the American Society for Metabolic & Bariatric Surgery, Allied Health Sciences Section Ad Hoc Nutrition Committee.  It is a good resource for information for any weight loss surgery patient.

http://www.asbs.org/Newsite07/resources/bgs_final.pdf

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

Enjoy Your Food

Published
by
Cathy
on October 29, 2008
in Weight Loss and Maintenance
. 0 Comments

Two more days until Halloween!  Make sure to have a Happy Healthy Halloween!!

I saw an article that links fast food (quick, junk and/or processed food) and the fast consumption of food to obesity.   You can check out the article here:
http://www.reuters.com/article/healthNews/idUSTRE49K9OQ20081021.

We live busy lives but keep in mind all of the gains through your healthy lifestyle changes and habits but eating too quickly as well.  I watch my dog eat and he gobbles up his food in mere seconds.  Take the time to enjoy the tastes, flavors, textures and, most importantly, enjoy nourishing yourself and your body.

Think ahead and plan.  Prepare healthy, nutritious snacks when you know you’ll have a full day.  Consider the sources of your food, the preparation, who prepared it for you and appreciate the company of your family and friends that come together to enjoy the meal.  It is also a good time for your family and friends to check in and debrief their day.  There are studies that show that a family that eats together, spends time together enjoying meals are closer and more in touch with their children.

S-l-o-w  d-o-w-n.  Enjoy your food, enjoy the experience of eating and bonding with others.  Enjoy the feeling of feeding your body the fuel that it needs.

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

Your Top 5 Priorities

Published
by
Cathy
on October 28, 2008
in Weight Loss and Maintenance
. 0 Comments

What are the top 5 priorities in your life today? Do you know? It shouldn’t be a difficult question, but for many people it is. Our priorities shift when we are forced to look at ourselves in a new light. After a major event, many of my clients have reassessed their lives around different priorities.  They become very aware of the importance of family, health and other significant cornerstones. Our coaching sessions take on a level of deep meaning and fulfillment as to how to live their life from their priorities.

What are your priorities and is your life a reflection of those things and of those people? What takes precedence in your life?

When honoring priorities, I suggest this formula:

1. What are you most thankful for? What contributes most to the quality of your life? That which you cherish the most in your life is something you want to protect and nurture. These are the things/people that we never want to take for granted. List 5 things/people you are most grateful for now.

2. What are your gifts and talents? These are the personal traits in your life that make you the person that you are and that you reflect out to others. When thinking about these, don’t be modest. List at least 10 qualities that you can easily share with the world… because that’s exactly why you have them in the first place! It is your mission to SHINE!
Please don’t hide! Be your extraordinary self!

3. What’s missing? OK, it’s pretty simple…given the combination of the two factors above — what you are grateful for and your personal gifts — what don’t you have that you most want? List 5 things that you want to commit to focus on attaining. Develop a strategic plan to begin getting these things in your life — start small and work up to the ultimate goal. Beginning is paramount to success!

So then, it goes like this…

What you are grateful for + Your gifts to share + What you want now = YOUR PRIORITIES!

It’s not enough to allow life to just happen — we must happen to life! Take the first step in living a truly authentic life — define and then commit to your priorities.  That is the road to true personal fulfillment.  Fill your life with values, people and things that are truly important to you.  As you do, food becomes merely fuel and not fulfillment.

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

Look for Ways to Walk

Published
by
Cathy
on October 27, 2008
in Weight Loss and Maintenance
. 0 Comments

The obesity in America is greater than in other countries such as Europe.  American cities, in general, are less walking-friendly than European cities.  Distances, lack of sidewalks, and traffic make it more difficult to find good walking areas.  Don’t be discouraged from your walking program.  Look for tracks at schools, paths in parks, neighborhoods with flat streets and sidewalks, shopping malls, golf courses, or any open area.  In the mall, walking for exercise is more fun and more predictable than inclement weather.

Look for ways to get in some extra steps as a challenge or a game for yourself.  A pedometer is a great “toy” in competing with yourself day to day to increase your steps.  The recommended daily activity is 10,000 steps for maximum health and weight loss/maintenance.  I wear a pedometer regularly.  My kids like to check it periodically to see how I’m doing.  It is a fun yet very effective tool to keep motivated.  Try it!

With cooler weather here and daylight savings time this weekend, taking walks outside is going to be more challenging.  Don’t let it beat you into a sedentary season.  There are options for exercise that you can turn to despite the season and weather.

Obviously, one is to go to a gym or your local “Y” for a class, water aerobics in a warm heated pool, or brisk walk around their indoor track.  You can also purchase many fun dvd’s that are interesting to you.  Tae Bo, Zumba, Walking/Running in place are among many favorites.  A dvd is available anytime you are.  Purchase inexpensive handweights or invest in a treadmill for the whole family to use.  Exercise and activity are not limited to a couple of seasons or certain weather conditions.

Exercise, activity, movement are all mindsets.  I watch people use the escalator while I’m walking up the stairs.  I get there faster and am more exhilarated by standing there waiting…….  It is fun to be already shopping while people are just getting off the escalator!

Weight loss and maintenance are more than about what you eat….they are about what you do (and don’t do) and your mindset.  Look for ways to walk and obtain activity.  Movement counts in weight loss.

When you exercise, there are no bad days!!

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

What To Do If You’ve Fallen Off The Wagon

Published
by
Cathy
on October 23, 2008
in Motivation and Inspiration
. 0 Comments

None of us are perfect in following our nutritional program and exercise routine.  We slip up.  It’s not so much as question of “if” as of “when.”  Many of us expect absolute perfection of ourselves when we are following a weight loss program.  We feel discouraged and a failure when we go off track.

Don’t be discouraged.  It is your consistent eating patterns over weeks and months, and not those occasional slip-ups, that determine your weight loss success.  What’s more, there are effective strategies for regaining your dietary balance after those slip-ups when you overdulge or fallen off the wagon.  Get right back up and START where you are.  Get back on track.

* Eat protein first in your meals.  Make sure your protein intake is adequate for maximum satiety.

* Eat raw vegetables and fruits along with a punch of protein for snacks.

* Make sure you are drinking a minimum of 64 ounces of water a day.  It will help you feel less hungry and keep you hydrated.

* Don’t skip meals to compensate for an indulgence.  Get right back on your regular eating program.  Skipping meals is a cycle that encourages a binge.

The most important day after a slip up is the day after.  THAT is the day that determines being back on track or creating a pattern of being off track.  The day after, forgive and forget.  Forgive yourself that you slipped up.  It is gone.  You could reflect on the reasons or cause as to why you went off track.  Was it a situation or a person, and the resulting emotions that pulled you off track?  Determine what occurred for you, learn from it as to how to do it differently in the future and move forward.  Don’t beat yourself up as it does you ZERO good.  It can actually cause you to get off track again.  The past is the past but the current day and future are yours to do with as you want.  If you stay on track on the day after, you’ve already created a momentum of being on track and STAYING on track.

Zoom out on your healthy lifestyle and don’t focus on one small period of time.  Look at all you’ve accomplished already.  Pick up where you left off and return to your success!

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

Post-Op Concerns….3 years Out

Published
by
Cathy
on October 22, 2008
in Ask Your Coach Cathy
. 0 Comments

I received the following question.  This post-op’s concern is common so I wanted to share with you.

Subject: 3 years after gastric bypass surgery

Question: I am 3 years out from my surgery.  I have gained back 37 pounds in the past year.  I need to get back down.  I am not happy at my current weight.  I have been doing water aerobics 3 days a week (not faithfully.)  I have been eating/drinking at the same time.  I have also been grazing during the day.  I need to know how to get back on track.  I am confused about my eating schedule.  Should I still be eating a meal and having protein shakes/supplements in between meals?  And how many meals should I be having in a day?  Please help!  I have not been back to any support groups because I feel like I have failed the surgery, so that is why I am turning to you for some help.  Thanks!!

Answer:

Thanks for contacting me.  You have a great question and it is one that many weight loss surgery patients face at one time or another.

Reflect back to what you did earlier in your post-op days.  After you’d had surgery 6 months, 1 year or 18 months, what were you doing differently than what you are doing now?  Were you exercising more frequently?  Were you grazing?  In other words, take a view of what you were doing previously and compare it to what you’re doing now.  For most of us as post-ops, there is something different.  What I find is that grazing, eating more simple carbs such as candy, baked goods, potato chips, or fast food are different than previously.

Water aerobics is fantastic.  It isn’t hard on your joints yet it gives you a fantastic workout.  Three days a week is great but you’ll need to do it consistently.  Set a minimum that you’ll get in some activity such as water aerobics or other activity you enjoy (2-3 days a week) and make sure that you hit that weekly.  With activity, consistency is key.

Drinking with your meals is counter-productive to our surgery.  With a RNY gastric by-pass, think of your pouch as a funnel.  You want the food (preferably dense protein) to stay in your pouch as long as possible.  This is what will give you the feeling of satiety (feeling satisfied and “full”).  If you drink with your meals, all it does is flush the food through your pouch quickly and causes you to feel hungry faster.  Sips now and then through a meal should be the most you drink with a meal.

Drinking with meals was hard for me.  I was used to eating and drinking with my meals.  However, thinking of the funnel concept really helped me to visualize what I was doing.  Drinking with meals is really a habit.  If you need some moisture with dense protein, you could dip your bite of protein into some sort of liquid such as dressing to help you get it down if it is dry.  Think of it as a habit and not a necessity.

As far as meals and protein drinks, it is up to you.  Some people like to have three meals a day with two planned snacks.  Some people eat six mini meals.  The key is what do you and your body need?  Some post-ops like to eat more frequent but smaller portions while others prefer to eat larger meals but less often.  It is up to you and what feels best and works for your body.

Another cause for regain is emotional eating or head hunger.  Are you eating out of emotion such as boredom, anger, frustration, etc?  When you think you’re hungry, check in with yourself as to if you are stomach, physical hunger or trying to calm or numb away an emotion?  If you are craving a certain food such as a snacky or junk food, chances are that it is emotional eating and head hunger.

You DID NOT fail your surgery.  Seriously, you didn’t.  You are not alone.  Many, many post-ops go through exactly what you are.  Just remember that you lost it before and you can lose it again.  Return to what worked for you before and you’ll lose it again.

Best of luck.  Thanks again for contacting me.

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

Find Your Fire

Published
by
Cathy
on October 21, 2008
in Believe In Yourself!
. 0 Comments

One of the things I love about coaching and have discovered through working with clients is that every single one of us has a fire in our heart for something.  Our purpose, our goal in our lives is to find it.  Discover that fire.  What is it?  After you know what it is, your mission is to keep it lit.  Through coaching, this is what we accomplish.

I’ve done years of therapy.  Therapy is wonderful but it looks to the past.  Coaching looks to the future and moves you full speed ahead.  Coaching has taken me from being a victim in my life, my food and weight issues, and my relationships.  I’m a thriver in my life.  I’ve blossomed, grown, prospered, flourished, and feel that inner fire in my heart.  It fills me unlike any food ever has.  I want the same for you too.  It is a feeling like none other….even Krispy Kremes!!!

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

My Favorite Things…

Published
by
Cathy
on October 20, 2008
in Nutrition
. 0 Comments

One of the wonderful things about supporting each other in achieving and maintaining our weight loss goals is sharing “discoveries” that are helpful to us.  Here’s a few items that I use that I like.  I don’t endorse or receive anything for recommending them.  Just the satisfaction of sharing with you and my clients.

*Sugar Free DaVinci Gourmet Syrups (http://www.davincigourmet.com/)

*Smartforme Chocolate Soy Crunchies (http://www.smartforme.com)

*Power Crunch Bars (http://www.n101.com - You can buy them elsewhere by Internet.  This is the site I get mine from.)

*Jack Link’s Beef Steak (http://jacklinks.com)

*Dessert Tabs (http://www.simplydeliciouscandy.com)

*Fit 365 Protein Drink (I love the chocolate….mix with decaf coffee, some Carmel Sugar Free DaVinci Gourmet Syrup, blended with ice and a nutritional YUM!) (www.fit365.com)

*Walden Farms items, especially their salad dressings!  (www.waldenfarms.com)

*No More Naked Popcorn flavorings (I put this on cottage cheese, vegetables, and anything I want for extra flavor.  Ranch is my favorite.)  (www.NoMoreNakedPopcorn.com)

What are some of your favorites??  I’d love new discoveries to help enhance my healthy lifestyle!!

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

To Eat Before Or After…That Is The Question

Published
by
Cathy
on October 17, 2008
in Exercise, Movement & Activity and Weight Loss Coaching for YOU!
. 0 Comments

Many fitness experts now consider post-exercise eating one of the most crucial factors influencing a workout’s results. Their recommendation: Eat a small meal or snack as soon as possible after exercising, and make sure the meal includes both complex carbohydrates and protein.

The ideal is to eat within 30 minutes of your workout, but if you don’t eat within that time frame, aim for as soon as you possibly can.

The reasons behind this strategy: It is during the several hours after exercise that your muscles respond to the exertion, becoming stronger or more aerobic (depending on whether your workout has been strength-training or cardiovascular). By eating during this important window of opportunity, you’re giving your muscles the nutrients they need to rebuild.

Honestly, the best time to exercise is when you will do it.  The statistics may tell you that morning or evening is the best time.  However, what is the best time for you is when you will exercise regularly and consistently.  Here’s a concept - when do YOU like to exercise?  When is the best time for you and your schedule?   The answer to those questions as to when you like to exercise and what works best for your schedule are what is most important.  The answers that are personal to you are all that matters.

For me, I like to exercise when as few people as possible are in the gym.  I don’t like waiting for equipment or having people talk to me when all I want to do is work out.  I have a treadmill at home which is great.  I work out when it is best in my schedule.  Sometimes, depending on my appointments and meetings, I prefer exercising early before things get into full swing.  Other times, I like working out in the evenings.  Depending on the weather, I’ll take walks in the day AND in the evening.  So, the answer for me is dependent on my schedule and how I feel.  When do I want to do it?  As long as I exercise and am active in some way, that is what matters to me.

Rather than go by the statistics and research along with the opinions of many experts, go by what is best for you.  After all, what matters is what is best for you!!

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