Lose Weight Find Life

Did you know that the average Thanksgiving meal has over 2,700 calories!  Consuming that many calories is challenging for anyone following a healthy dietary program, especially a weight loss surgery patient.

“USA Today” carried an interesting article about walking.  In a regular day, the goal is to walk 10,000 steps.  That is not for Thanksgiving Day!  It takes a lot of steps to burn off calories, and especially those we face in making food choices for Thanksgiving.  If you overindulge this Thanksgiving, consider the following steps values.  Awareness of the step values in what you eat can assist you in your food choices and to be more careful the rest of the holidays.

A mile is approximately 2,000 to 2,500 steps depending on your stride. The steps and calories are calculated upon someone who weight 150 pounds.

You can get in some extra steps by creating a new tradition of walking it off!  After you’ve eaten your Thanksgiving meal, take a walk together.  It will burn off some additional calories, get in extra steps and allow more together time for those people you’ve enjoyed your Thanksgiving meal.

Keep in mind that what you eat on this one holiday can take days (or weeks?) to burn off.  While the Thanksgiving specialties are tempting, you don’t have to overdo.  Keep it in check by being aware of what you’re eating as to what it will cost you in activity.

Have you ever noticed that your taste sensation for an item usually is at its highest with the second or third bite?  After that, your enjoyment isn’t as high.  Appy the same to your Thanksgiving meal.  If your Aunt Ruth’s specialty dish is a must for you, go ahead but keep it to two or three bites.  You’ll get the same enjoyment without the added calories of a large portion.

You can have a happy Thanksgiving that is healthy.  You don’t have to restrict yourself but Thanksgiving is not a license to indulge and undo what you’ve done the rest of the year.  Take a bite or two of something you’d like to taste rather than pile it on your plate.  Keep your health in mind while you enjoy the bounty of family and friends on Thanksgiving.

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

I believe it is important to express our gratitude for the many people and blessings in our daily lives.  From saying thank you to the clerk at the store to our friends for the difference they make in our lives and, of course, to our family members that we share our history, create memories, and allow us the opportunity to love and be loved by them.

Sure, when you receive a gift or an item, it is appropriate to say “thank you.”  This year, with the financial ups/downs and uncertainties, we are reminded that gratitude is more than about “stuff” but about the blessings of life.

1.  Say “THANK YOU” as appropriate.  Look for situations to say thank you.  When someone lets you into the line of traffic, wave thank you.  Whenever an opportunity arises from a friend or family member, don’t take it for granted but tell them a great big thank you with gratitude.

2. Write a Thank-You note or e-mail.  Write it down.  Put your words of thanks into a written form.  Spur of the moment, pop off an e-mail thanking someone for just being in your life.

3. Tell people what they mean to you.  We go through our lives assuming that people know how much they mean to you.  They may know but they may not.  Regardless it is wonderful to express your sentiments AND to be on the receiving end.  Do not let an opportunity go by to tell someone what they mean to you personally and/or professionally.  Let people know how they make a difference in your life.

4. Perform a Random-Act-of-Kindness.  When I’m on a toll bridge or walking along the sidewalk with parking meters, I love to pay the way for a complete stranger.  It makes me feel so happy to do something unexpected and a complete surprise for someone I don’t know and just out of the blue.  Try it.  Do it anonymously, do something outrageously kind or generous for someone else.  Never tell.

5. Create a ritual every day that expresses gratitude.  Keep a gratitude journal that you write down 3-5 things you’re grateful for each day.  ther ways are to light a candle, express to another person your gratitude, say a prayer or observe a period of silence, or any other way that allows you to pour the appreciation you feel in your heart.

6. Make a date.  Make a date with a friend, your partner, or your kids.  Take a day and dedicate it to that person.  Have fun, create special times together.

7.  Enjoy nature.  Drink it in.  Go outside and deeply listen.  Watch the birds, observe the trees rustling, and enjoy nature.  Appreciate the richness of nature.

8.  Give away all you no longer need.  In the current economy, be generous to yourself and to others.  By clearing out stuff in your home, you give yourself the gift of living more simply and quiet without the noise of clutter.  You give to others that would value and appreciate the items you donated and no longer need.  It will also give you an appreciation of all that you do have.

9.  Do something for someone.  If you have a friend that is especially busy or under the weather, run some errands for them, pick up their children from school or take them for the day.  Give someone the gift of your time and energy in taking care of something that would normally fall on them to do.

10.  Say Thank You and Mean It.  Take on the attitude of gratitude.  When you come from a place of gratitude within yourself, saying thank you truly means something.  ‘Thank you’ can sometimes take on the same worn familiarity as your most comfy jeans and sneakers and lose it’s true value.  Pay more attention as you say it and really mean it.

These are just some ideas to get you going in the direction of gratitude.  Gratitude at Thanksgiving, during the holidays and into your every day routine.  Despite any problems you may have, you can always find something to be grateful for.  All of us have so many blessings in our lives.  Living with an attitude of gratitude is living.  It is Thanksgiving every day of the year.

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

Short-term goals are important for success.  By reaching short-term goals, you create a positive momentum which causes you to stay motivated.  Setting short-term goals for exercise can keep it interesting and help push past plateaus or where limits are right now.

Thanksgiving is just a few days away.  A great way to combat the additional calories is to trot that turkey!  Workout before the big day and/or even after your meal.  Create a new Thanksgiving tradition by enjoying a walk after your meal to trot off some of those additional calories to combat extra pounds.

Walking is a great thing.  You can do it virtually any time and it produces fantastic results.  No expensive equipment and can be done anytime that you’d like.  You can walk additional steps anywhere you go.  Make it a challenge to get in your recommended 10,000 steps per day and during the holidays to bump them up even more.  Holiday eating is about checks and balances.  If you indulge, all you need to do is increase your walking.  Rather than sit in the break room during your lunch breaks or mid-day breaks, walk around the block, walk up/down the stairs.  Remember, every single step counts.

Here are some walking equivalents you can use to set new short-term goals:

* 1 mile = 2,000 average steps.
* 1 block = 200 steps.
* 10 minutes of walking = 1,200 steps on average.
* Bicycling or swimming = 150 steps each minute.
* Weightlifting = 100 steps per minute.
* Rollerskating = 200 steps per minute.

You can use these equivalents to figure out where you are now and set a new fitness goal for yourself.

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

As we enter the holidays, stress tends to be multiplied and magnified.  This season the financial situation of many of us will increase the stress.  So much to do and less resources to do what we’re accustomed to do.

Many scientists now believe that prolonged stress, in and of itself, can lead to weight gain in some people.  The focus of attention is the “stress hormone” cortisol.  When you experience physical or emotional stress, the body releases cortisol to help you deal with the threat at hand.   Some of the direct effects of cortisol include increased appetite, higher insulin levels, and breakdown of muscle tissue. Usually, cortisol dissipates after the threat has passed, and the body returns to normal. But if persistent stress keeps cortisol levels high for long periods of time, the effects on the body — including those related to metabolism — become more pronounced.

Some of the effects can include specifically:
- Increased appetite, over a long period of time, can lead to overeating.
- Raised insulin levels cause the body to store more fat.
- Breakdown of muscle tissue can lead metabolism to slow down.

If you are trying to lose weight or maintain your weight, be aware that stress and stress management is very relevant to your goals. Keep your stress in check by developing some healthy coping strategies.  If you can follow some healthy strategies to keep stress in check during the holidays, they can continue into the New Year too.

Some of the best stress-relief strategies include:
*Brisk walking.  Make sure you hit your goal of a minimum of 10,000 steps per day.
*Aerobic exercise, whether at a gym or at home with your favorite dvds.
*Talk to a trusted friend to vent and obtain a third party’s perspective.
*Make regular prayer or meditation a part of your day.  When you feel stress coming on, get quiet and focus on your breathing and practice deep relaxing breathing.
*Take a bubble bath, complete with relaxing music and even candles.
*Read a favorite book and get lost in the story.
*Get enough sleep.
*Listen to your favorite music tunes.
*Watch a movie.
*Distract yourself with your favorite activity and simply allow some “down time.”

The fight or flight stress management isn’t healthy for you or your body.  Plan ahead and create some stress get-aways for yourself.  Don’t let stress control you, your happiness and your weight loss goals.  You can stay in charge by creating your own fall back strategies to use when the stress hits.

Remember, you’re in charge of your stress levels and your weight loss goals.

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

Is drinking ALL of the water you need a difficulty?  Do you have a difficulty intaking all of the water optimum for your weight loss?  As we all know, water is an important component of our healthy lifestyle and to lose weight.

Make drinking more water your goal for next week.

You can reach a goal to drink more water gradually.  Before you know, it will be a habit.  Try this:  On Monday, commit to drinking two glasses of water by 10:00 a.m.  On Tuesday, add two more by 2:00 p.m., Wednesday, two more by 6:00 p.m., Thursday, add another two and then by Friday, you’ll be drinking a full eight glasses of water each day.  You can also use a 32 ounce water bottle.  Drink all of it by Noon and fill it again to consume during the afternoon into the evening.

Flavor it with lemon or lime, use one of the sugar-free flavor packets, or one of the many flavored waters that are now made and available at your grocery store.

Water is the perfect beverage.  It will keep your metabolism and weight loss high and your appetite low.

Get in your water.  Your weight loss will reflect it!

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

Do you ever find unscheduled meetings that come up and get in your way of exercising?  A great way to make certain to keep your fitness goals is to exercise first thing in the morning.  Get your workout done in the early morning before your day begins.  You’ll meet the day invigorated and ready to meet the challenges and demands of your day at your very best.

Balance your life’s stressors with stretching or yoga.  Hormones are the most powerful modifiers of your body.  Stress raises the fat storing hormone Cortisol, depletes Vitamin B and Vitamin C, minimizes absorption of nutrients, and ages you through oxidation.  Stretching, rest, meditation and deep breaching exercises are key to stress management.

What does sleep possibly have to do with exercise?  Lots!  Begin to unwind no later than 9:00 p.m.  Sleep deprivation throws your hormones out of balance.  It has been found that sleep deprivation increases levels of Ghrelin, an appetite stimulating hormone and decreases Leptin levels, considered a satiety or fullness hormone.  The effects may lead to overeating and weight gain.

Millions of Americans spend thousands of dollars on sleep medication.  We are a country of sleepless, tired people that are looking for a way to get a good night’s sleep.  For most of us, we need not look further than ou

So, you can see that exercise and sleep are partners and go hand in hand.  By getting a good night’s sleep, you wake-up ready to exercise; by exercising, you sleep better.

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

Just checking, have you stuck with your New Year’s resolutions you made at the first of the year?  Don’t worry, you aren’t alone by any means.  It isn’t too late.  Actually, I like creating and setting up new goals in the year other than January 1.  It doesn’t create a false sense of do or fail.

Pull out your list of New Year’s Resolutions and think of them as your goals for right now.  Instead of trying to overhaul your life overnight, break your goals into more manageable, smaller goals.  Take on one goal a week.

If your larger goal is to have more stamina and better muscle definition, your weekly goals for the coming month might look like this:

- Add 5 minutes to your cardio workouts.

- Make a point to use deep breathing techniques during workouts.

- Walk up the two flights of stairs at work instead of taking the elevator.

- Meet with a personal trainer to create a strength-training plan.

Make things easier on yourself!  Start with the easiest changes first and work up to the more challenging tasks.  By the end of the month, you’ll have made at least 4 important health changes and you’ll feel even more motivated to continue to make other changes needed to reach your goal.

With this strategy, January 1st can be anyday, everyday!!  Reach your goals every single day!

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

Whether we are considering weight loss surgery, pre-op or post-op, we tend to think of our issues with food as negative and wish they’d never started in our lives.

What about this…..At some point in your life, usually as a child, we turned to food for a reason.  It served a purpose in our lives.  Food helped us in some reason to cope or survive a situation that we didn’t have the skills or cognitive ability to deal with ourselves.

For me, food definitely served a purpose.  As difficult as it is to admit here with whomever is reading this, to some degree I was the black sheep of my family.  I’ve always been more insightful and had a need to know and understand my circumstances and also myself.  I had a toxic family environment and for a child that has a need to understand, blowing the appearance of the perfect family doesn’t work.  On the outside, the appearance was that everything was just perfect.  Inside the family, it was far from it.  When the two didn’t quite gel, I asked questions to understand.  Not only wasn’t is appreciated as to my curiousity and desire to understand, it was rejected as was I.

It was as though I was a square peg that was pounded to fit into a smaller circle.  It didn’t work at all and the pounding on me to fit into that small circle of my family caused me to turn to food.  I turned to food to turn off my confusion, rejection, need for love and acceptance for who I was-different from them.  I also turned to food to squelch who I really was in an attempt to fit in and be like they were.  At the time, squelching who I was and surviving my toxic surroundings, worked for me.  It helpd me get through.

As an adult, I never ditched that mode of using food to live my life.  Hey, it worked for me earlier in my life, I knew nothing else.  As we all know, problem is that turning to food like I did to survive as a child no longer worked and was truly no longer necessary.  The problem was made worse because it resulted in becoming morbidly obese.  Food no longer worked the way it used to as a little girl and was not necessary. I was free and living on my own as an adult but I still was squelched by the hold food had on my life.

After having surgery and working with my own coach, I’ve come to realize all of this.  I’ve developed other ways to cope with life and my emotions rather than squelch myself with food.  I’ve also come to appreciate and understand the purpose food has played in my life as a little girl and also that I no longer need food as it doesn’t serve the purpose it did.  I’ve created my own way and in the process truly learned to love and appreciate those qualities that were hated and rejected as a child.

I think we were very brilliant to turn to food when our surroundings were unbearable to us so we could cope and live.  Now, we are still equally brilliant and see that we no longer need to use food and that it no longer serves a purpose for us now as adults.

Change your relationship with food from your past and you will change your life now and your future.

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

Strength training does more than make your muscles stronger.  Strength training will help to build stronger bones, boost your metabolism, raise your self-esteem, shape and tone your muscles, improve your posture, decrease back pain and help to improve the endurance of your muscles.

All of these benefits for strength training.  Yes, cardio is important but strength training definitely deserves a VIP place in your fitness program.

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

When my sons were younger, they saw a commercial played over and over again for Blow Pens.  They thought they were amazing.  They showed these beautiful works of art made by these other children with the miraculous Blow Pens.  The clear message was that if you buy our magic Blow Pens, you can be an artist with beautiful masterpieces too.  Skip studying in school, use Blow Pens and get a full ride scholarship to major in art.  Ha!

After begging and pleading by my sons, we bought them a set as a holiday gift.  The joy, the thrill, the hope and promise of now owning Blow Pens were short lived.  They started using them and instead of art, they released some faint color but mostly saliva sprayed on the paper from blowing on the pens unsuccessfully creating beautiful creations.  They kept try, blaming themselves thinking they were doing it wrong.  It must be their fault or lack of ability, right?  It was on a commercial showing success using the Blow Pens so it couldn’t be the fault of the Blow Pens…..right?

We returned the Blow Pens but it provided a wonderful lesson that has lasted to this day.  Just because something is shown on a commercial as a perfect product with amazing success doesn’t make it true.  My sons have learned to use a critical eye to the claims of brilliant marketing campaigns geared to swaying children to have their parents buy the products.

Diets fads and exercise stuff are also adult versions of Blow Pens.  We see diet programs advertised on the television (watch the infomercials in the middle of the night and they make Blow Pens look like an intelligent purchase), in print magazines, ads on television, all bombarded in our face to sell and play on our emotions for the perfect thin body.  Our inhibitions are down and we are desperate thinking the latest and greatest diets or exercise contraptions are going to be the answer for the masterpiece bodies we long for.  All this for minimal effort on our part.  I mean after all, they’re on a commercial so the claims must be true, right?

Unfortunately, we don’t return the diet and exercise junk as we did with the silly Blow Pens.  We blame ourselves.  It is our fault that the diet didn’t work and/or the exercise contraptions didn’t work.  It is because we aren’t enough and are destined to fail.  WE DIDN’T FAIL – these diets and exercise junk failed.  Just like the Blow Pens had less color and ink to make beautiful pictures and more blowing and saliva on the paper.  The diets aren’t healthy, you are’t able to stay on them very long, you don’t learn healthy habits and the exercise contraptions are usually used to hang your clothes over or take space in the garage.

The legend and experience of the Blow Pens live on in my sons.  If something comes on the television that looks too good to be true, they will give it the verdict of “Blow Pens” and we laugh and are smarter than the marketing.

Think about the message of the Blow Pens the next time you are considering the latest diet book, diet program, or diet fad or an exercise belt, chair or thingy that gives you the perfect body in 30 days or less.  If it sounds to good to be true, I promise you that it is.  Be smarter than the marketing of the diets and exercise industry.  More importantly, know that these diets and exercise stuff don’t work and it has nothing to do with you.  Just as the Blow Pens didn’t make my sons the next Michaelangelos, the diet and exercise junk won’t make you a super model or have 6-pack abs.  Their failure is theirs and has absolutely nothing to do with you.

You are in your own right successful.  You don’t need any fads or stuff to determine success.  All you need is you!  The answer is not in Blow Pens.

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