Lose Weight Find Life

It is so beautiful outside today.  It is the first day in a long time that the sun is shining and it is warm (70 degrees).  I love Spring and Fall.  The two seasons that are not extremes of cold and hot, humid and horrible.  Spring is a new beginning with the trees budding, flowers blooming and nature coming into its own. 

One of the things I respect about bloggers that I’ve read and enjoyed the most is that they blog honestly.  They don’t always post the rainbows, roses and sunshine types of posts all the time.  Who has that every single day?  No one really does.  When people share the good, bad and ugly, it helps us to normalize our own life and experiences.  I share with you the real deal of what is going on.  I don’t think it is bad and ugly but it is a challenge.  I do believe that in all challenges there is an aspect of a life lesson or blessing that we get from it. 

I’m still having a challenging time in getting back on track with my food and exercise.  I am not motivated like I was before I got sick.  I have given so much thought as to why, what is going on with me and nothing really is.  I wish there was because then I could sort it out, deal with it and be stronger and better for it as I was continuing with my healthy lifestyle on track.  That is what normally happens for me but not this time.  This time, I’m going to have to live with this vague, ambiguous, uneasiness of not feeling the momentum of being solidly on track.

I am going to practice what I coach my clients to do until the momentum of being on track kicks in.  I’m going to give myself some extra TLC.  After work, I’m going to sit out on our back porch.  We have some bird feeders and I love to watch the birds on the feeders – especially the cardinals.  I’m also going to read while I’m out there.  I find when I change my physical location or environment that many times it also changes my perspective.  Hopefully this will help me feel less scattered and more centered in taking care of myself as that translates to my healthy habits and routine.

So, as I spring into Spring today and enjoy the new beginnings taking place outside, I hope the same happens for me inside too!

Happy (early) Spring!

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

When I emotionally eat, it reminds me of a commercial from a long time ago for Calgon – “Calgon, take me away.”  Cookie and/or chips, take me away.  Take me away from my boredom, stress, upset, overwhelm, you-name-it!!!

Who’s in charge?  Our emotions or us?  I don’t know about you but I want to be in charge of myself and my life.  Feelings are actually great barometers if we use them wisely.  When we are triggered and want to emotionally eat, it is a good gauge for us to know something is going on with us that we need to pay attention to.  Visualize yourself walking down a road and you get the urge to emotionally eat with your head hunger screaming at you.  You come to a fork in the road – do you eat or do you pause, spend the time to deal with the uncomfortable emotion or situation?  To lose weight and maintain the weight loss, it is imperative that we learn to deal with emotional eating.  If we don’t, we stay disconnected from our emotions and ourselves.  Emotional eating results in a total disconnect from ourselves.

We need to stop allowing our emotions drive your eating habits.  When we adopt healthy eating habits, that will drive our emotions, making us feel better. That emptiness that we feel cannot be filled with cupcakes and junk food as much as we’d like. If you are an emotional eater like I am, we must get to the root of our psychological problems without turning to food. In fact the answer is never found in food. It never is nor has it ever been.  The answer is always found in each of us. If we take the time to stop eating and do some inner search we’ll know this to be true.  The gratification of food is instantaneous yet very short-term.  The effects of the food are long-lasting in gaining weight and jeopardizing our health.  The gratification of finding the answer in ourselves takes time, patience and some effort.  However, that is the ultimate way to lose weight, maintain it and live a happy, fulfilled, our very best life.

To stop emotional eating, we need to be able to distinguish the difference between physical hunger cues and emotional (head) hunger.  The main difference is that physical hunger cues build up over time.  Emotional hunger comes on suddenly and usually craves something sweet, salty or crunch – normally an unhealthy food choice.  A person is able to satisfy physical hunger by eating something, however, can never satisfy emotional hunger. Emotional hunger is like an empty hole that is never full or satisfied. 

Usually when we feel the effects of emotional hunger, it is a craving for a specific food, that isn’t healthy most times. We feel a burning desire that cannot be quenched by nothing else. We must have that food. Physical hunger, on the other hand, can wait and we can eat any food we have to make it go away.

What makes emotional eating so dangerous to our health and waistline is the fact that after we eat we are still hungry. Emotional eating is irrational eating. It can never be satisfied and, in time, we will gain weight if we succumb often to emotional eating cravings.  When we gain weight, we feel worse which, in turn, makes us eat even more.  It is a viscious cycle of emotional eating – feeling badly about ourselves – since we feel bad about ourselves, we eat!  It starts an unhealthy eating spiral that gets worse and worse as time passes.

If you are an emotional eater like I am, don’t beat up on yourself.  All that will cause is for you to feel badly about yourself and dive further into the cycle of emotional eating.  Acknowledge that you are an emotional eater so you can get back connected to your emotions and yourself.

Here are some of the strategies I use to help me stop emotional eating:

* Learn to distinguish the difference in true physical hunger versus emotional/head hunger.  Sometimes head hunger can be so strong that it masquerades as physical hunger.

* Make a list of distractions or things you can do to ride out the craving and urge of emotional eating.  Some of mine are to call a friend, cruise the Internet for interesting, healthy websites, read a book, go outside to get out of the environment and change my perspective, brush my teeth, play a video game or my Nintendo DS, take a shower or anything else that comes to mind.  I have a list that I add to for things to do instead of eating.  Do anything else but eat!

* I imagine a tug of war – me versus the urge to eat.  Who wants to lose tug of war to some food choice??

So much of losing weight and maintaining our healthy weight is in our head.  It is a fantastic tool, along with our surgery, if we use it to our advantage.  Food has no power – we hold all the power. 

All the above methods work and will help you stop emotional eating.  The best strategy of all to put an end to emotional eating is being true to yourself, checking in with yourself to manage your emotions before you supress and stuff  them by overeating.  Remember, you are more than any external circumstances or emotions that can happen to you.

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

Many people try to bury their feelings under food. The only thing that we (as I’m one of those people!!) accomplish is gaining weight, compromise our health and, in the process, become more unhappy and miserable.  If we emotionally eat frequently, we need to get out of the prison of emotional eating because it doesn’t help us at all – in fact, it hurts us short and long-term.  

Our feelings play a very important role when it comes to what we choose to eat and in what quantity. If we are happy, we make healthy choices, however, when we are unhappy (sad, bored, etc., etc.) a box of cookies or bag of chips are craved, we are abusing food for purposes it is not intended.  If we want to lose or maintain our weight and be healthy, we must take control of our emotions and stop emotional eating.  

One of my triggers has always been when I get sick.  I had been on track for an extended period of time.  Recently, I got sick for 2-1/2 weeks.  I felt really awful.  I craved comfort food and indulged somewhat and now I’m finding it difficult to get back on track with my food choices and return to my exercise regime.  Nothing in particular is going on that I can pinpoint but it feels very different than it was before I got sick.  You couldn’t have swayed my momentum.  Now, I struggle with my food choices and I am not motivated to exercise.  Frustrating and a bit scary.  I’m riding it out hoping that the same “loving” feeling of being on track kicks back in.

For many of us, myself included, emotions play a big part in our healthy lifestyle.  I’ve always been that way but didn’t acknowledge it – much less become aware of it – until after I had surgery.  My surgical tool helps but essentially it is up to me to manage my emotions.  Sometimes it is much easier and other times it is a struggle.  If I can identify why my emotional eating switch has been turned on, I am mostly successful in dealing with it and turning it off.  However, when that switch is turned on, for no obviously specific reason, it is much more difficult for me.

So….what am I trying to avoid, to bury and suppress?  I’m not sure right now.  What I am sure of is that I am going to outlast and be stronger than the urges of head hunger.  Sometimes we can control our emotions and other times we have to ride them out similar to a surfer riding a wave.  The wave of emotion I am faced with right now is a huge one.  I’m not sure what it is or what is causing the wave but it is there.  For today, I’m a surfer hanging 10 riding a rocky wave with commitment and confidence that it won’t overtake me.  I’ll ride it out and be stronger for it.

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

I love Girl Scout cookies.  They are also one of the most unhealthy food choices.  One cookie is packed with more fat, carbs and sugar than multiple brands of other cookies.  Of course – that’s why I like them. 

I’ve bought them in the past.  Actually, before my surgery, I generously supported the Girl Scouts by buying many boxes.  Many times, I would be the customer that bought the most on the order sheet.  I even bought them after I had my surgery thinking I could just eat one.  LOL x 100!

I’ve finally learned that, for me, Girl Scout cookies and moderation do not exist.  I’ve tried moderation.  I put them in the freezer – frozen Girl Scout cookies are still delicious!  I even put them in the trunk of my car.  I found myself driving home after a rough day at work on the side of the busiest freeway in Southern California with an open trunk getting a box as cars sped by me at top speeds!!  So, I’ve given moderation with Girl Scout cookies the good try.  There are some food choices that moderation is lost on me.

No Girl Scout cookies for me.  I still support Girl Scouts but the cookies are given away.  This may sound limiting or restrictive to some.  It isn’t to me.  Knowing myself, really knowing myself without the excuses of they are for my family, or I’ll try it again or any other rationalizations is very freeing to me.  First off, I’m not depriving my family.  Girl Scout cookies aren’t exactly nutritional food.  They eat dessert type items, even cookies.  Knowing and acknowledging my triggers empowers me.  I admit that certain food choices are like kryptonite is to Superman.  Superman didn’t mess around with kryptonite thinking he could handle it.  He knew it weakened him and I know certain foods weaken me.  I am weakened physically and, most importantly to me, emotionally and mentally. 

I think much clearer, am more positive and happier when I eat healthy and indulge in “treat” types of foods that I can handle in moderation.  Girl Scout cookies, as many other food choices, are a temporary, fleeting indulgence but the effects are long lasting to me physically, emotionally and mentally.  I choose to be at my best and Girl Scout cookies don’t do that for me and thus are not worth it.

What is your kryptonite?

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

Throughout the years of my dieting career I’ve learned how connected my moods are to my foods.  If you’re struggling with weight loss, this probably applies to you too.  Food can be a way to self-calm, self-medicate and physiologically change your mood.  It can be a way to take the edge off of an uncomfortable emotion or situation, it can distract us from something we’d rather not think about or do….you name it, we’ve learned to use food.

Sometimes the strongest longings for food happen when you’re at your weakest point emotionally. Many people turn to food for comfort — consciously or unconsciously — when they’re facing a difficult problem or looking to keep themselves occupied. 

But emotional eating — eating as a way to suppress or soothe negative emotions, such as stress, anger, anxiety, boredom, sadness and loneliness — can sabotage your weight-loss efforts. Often, emotional eating leads to eating too much food, especially high-calorie, sweet, salty and fatty foods.

The good news is that if you’re prone to emotional eating, you can take steps to regain control of your eating habits and get back on track with your weight-loss goals.

The connection between your mood and your food:

Major life events — such as unemployment, health problems and divorce — and daily life hassles — such as a stressful work commute, bad weather and changes in your normal routine — can trigger emotions that lead to overeating. But why do negative emotions lead to overeating?

Some foods may have seemingly addictive qualities. For example, when you eat certain foods, such as chocolate, your body releases trace amounts of mood-and satisfaction-elevating hormones. That “pay-off” may reinforce a preference for foods that are most closely associated with specific feelings. Related to this is the simple fact that the pleasure of eating offsets negative emotions.

Food can also be a distraction. If you’re worried about an upcoming event or rethinking an earlier conflict, eating comfort foods may distract you. But the distraction is only temporary. While you’re eating, your thoughts focus on the pleasant taste of your comfort food. Unfortunately, when you’re done overeating, your attention returns to your worries, and you may now bear the additional burden of guilt about overeating.

Though strong emotions can trigger cravings for food, you can take steps to control those cravings. To help stop emotional eating, try these suggestions:

• Learn to recognize true hunger. Is your hunger physical or emotional? If you ate just a few hours ago and don’t have a rumbling stomach, you’re probably not really hungry. Give the craving a few minutes to pass.
• Know your triggers. For the next several days, write down what you eat, how much you eat, when you eat, how you’re feeling when you eat and how hungry you are. Over time, you may see patterns emerge that reveal negative eating patterns and triggers to avoid.
• Look elsewhere for comfort. Instead of unwrapping a candy bar, take a walk, treat yourself to a movie, listen to music, read or call a friend. If you think that stress relating to a particular event is nudging you toward the refrigerator, try talking to someone about it to distract yourself. Plan enjoyable events for yourself.
• Don’t keep unhealthy foods around. Avoid having an abundance of high-calorie comfort foods in the house. If you feel hungry or blue, postpone the shopping trip for a few hours so that these feelings don’t influence your decisions at the store.
• Snack healthy. If you feel the urge to eat between meals, choose a low-fat, low-calorie food, such as fresh fruit, vegetables with fat-free dip or unbuttered popcorn. Or test low-fat, lower calorie versions of your favorite foods to see if they satisfy your craving.
• Eat a balanced diet. If you’re not getting enough calories to meet your energy needs, you may be more likely to give in to emotional eating. Try to eat at fairly regular times and don’t skip breakfast. Include foods from the basic groups in your meals. Emphasize whole grains, vegetables and fruits, as well as low-fat dairy products and lean protein sources. When you fill up on the basics, you’re more likely to feel fuller, longer.
• Exercise regularly and get adequate rest. Your mood is more manageable and your body can more effectively fight stress when it’s fit and well rested.

If you give in to emotional eating, forgive yourself and start fresh the next day or preferably the next meal. Try to learn from the experience, and make a plan for how you can prevent it in the future. Focus on the positive changes you’re making in your eating habits and give yourself credit for making changes that ensure better health. One cookie or a few chips don’t undo the results of your past efforts unless you continue on that track.

Remember, you are stronger than any emotion or circumstances that can occur outside of you.  Emotions, situations and the temporary feelings from eating are fleeting……what lasts is the confidence and pride you have in yourself when you stay strong.  You are stronger than food!!

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

I get to write articles regularly on various weight loss surgery and healthy lifestyle related topics.  I am so honored to be able to write in OH Magazine, Member Newsletter and the Leader Program.  One of the benefits in writing so many articles is that I have to do my research.  While researching and writing a recent article on Accepting and Loving Yourself, it reminded me how lost I was for so many years and how far I’ve come.

We hear all the time about loving yourself.  It sounds great.  “Yeah, sign me up for that as I want to love myself” sounds great but HOW do I do that?  For a long time, I really looked for ways to do that.  Become a wife, a mom, a best friend, a good friend, an outstanding employee, the most experienced and highly educationally trained coach were some of the places I looked for that self-love.  Problem is that those are external sources.  Important – yes, but didn’t really do it for me.  I was happy and fulfilled in those roles but self-love….hmmm, not really.

The feeling and experience of self-love eluded me.  I thought I had it but realized I really didn’t.  Why?  Because I didn’t accept myself.  You must accept first.  How do I accept myself when there are so many areas for improvement??  I wish my hair were thicker, I could use some plastics for excess skin, I wish I were better in geography, I wish I had longer eye lashes, I wish I hadn’t taken that Tootsie Roll out of my brother’s trick-or-treat bag when I was 7, I wish….I wish…..you get the idea. 

All of us have an “I wish” list about ourselves.  I’m not saying we shouldn’t try to improve and grow within ourselves.  I am a firm believer in doing everything I can in my own personal development to be the best person I can be.  Some things are worth working on and others just aren’t.  Earlier in my life, I expected perfection of myself.  Perfection in how I looked, how I acted, how I thought – everything!  Talk about unrealistic expectations!  None of us are and when I expected that of myself I was always going to fall short.  When I always fell short, my self-esteem, self-worth, and acceptance of myself were non-existent. 

Just as there are things that I wish were different, there are things that I accept, appreciate and love about myself.  In fact, some things that I perceived as faults and characteristics not to value, I now love about myself.  As just a few:  I am very self-reflective, I value above all else integrity and honesty in myself and others close in my life, I am a very feeling/emotion oriented person.  Being a feeling/emotion oriented person, for years, I was told that was a negative thing and to change that part of me.  I tried and tried.  I was a square peg trying to fit into a round hole situation.  I believe that is one of the reasons I’ve struggled with food issues and became morbidly obese is because I was trying to squelch part of who I truly am.  Now I celebrate my square peg-ness!  It makes me care deeply, committed and passionate about things and people in my life.  And, what do you know……when I’ve accepted and embraced those parts of me, I love myself and I get to feel joy about those parts of me.

The point here is to accept yourself.  Whatever – good, bad or ugly because what you may perceive as bad or ugly in all probability are the things that make you precious and who you are.  Celebrate precious YOU!

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

When we eat beyond satisfied and even beyond full, we are eating to fill a void.  That void can only be filled by you, your life, and happiness.  People who fill up on happiness are more likely to take actions that move them in the direction of their goals. They also tend to burn more calories, and attract happy and successful people into their lives.  They are “living on full.”

What do I mean by “fill up on happiness?” I mean choose to find happiness—not negativity, gossip, mind-numbing TV shows, or empty calories—in the world around you. The following tips, techniques, and happiness quotes should get you started.

1.  Focus on the journey, not the destination.  At the end of the day, happiness is not about the big house, the money, the jewelry or any material goods. The thrill is in the satisfaction of pushing our envelope and living our best life.  Happiness lives in the meaning and purpose we find in our lives.  This past weekend, my family had a bbq.  We sat around our 4-person circle table on the back patio and ate together, laughed together, and enjoyed being together.  That was one of the most happiness times I’ve felt this week.  Happy times don’t necessarily include going on a cruise but can be experience in your own back patio table.  Melt into the process. Enjoy the ride. Happiness guaranteed!

2.  Celebrate a memory, your brilliance, your authentic style, your family, your animals, nature and/or your clean closets! Celebrate anything and everything that brightens your heart. If you find one thing to celebrate every day, your mind will soon automatically search for things to celebrate. Imagine that… your mind on automatic pilot, searching for happy things to celebrate.

3.  One needs to expend an awful lot of energy to hold onto anger and resentment. And at the end of the day, who is it hurting? If you take a hot coal and intend to throw it, before you let go, who does it burn? You!  Same way with anger and resentment.  You get burned.  Certainly not the people to whom you are directing your bitterness and hostility. Those negative feelings are swirling through your own psyche and body. So let them go and enjoy a path toward feeling lighter, freer, and happier. In the end, you could consider forgiveness the best kind of selfish act, as it benefits you as much as anyone else.

4. Rather than focusing on what you haven’t achieved (and believe me, you are not alone!), why not focus on what you have accomplished and give yourself credit where credit is due? No holds barred. No thoughts that negate your triumphs or happy moments.

Right now, write down your successes, your favorite memories, your blessings and things you are thankful for. You can even project happy happenings into the future. Feel that happy energy swirling upward?  It may be big things but actually the smaller things are usually more meaningful.

5.  Exercise and activity stimulates the brain to release endorphins and increases the production of the neurotransmitter serotonin, the body’s natural mood elevator! Schedule 30 minutes a day to get out there and shake it, baby! Walk, dance, run, jump up and down, twirl in circles, just plain play… move any way you can and feel happy.

6.  Get rid of those energy drainers.  Anything and anyone (yep, people especially can drain your energy) that depletes your energy or you are tolerating in your life.  Get those unpleasant, little, pesky tasks done, now! They are sapping your energy and weighing you down. They are hanging over your head. Free yourself of this mental clutter, and clear space for happiness!

7.  Eat healthy, fresh foods.  Yes, those Ding Dongs and Ho Ho’s may taste good temporarily but they don’t do your body any favors…..they add no, zero nada nutrition and actually with all the sugar, fat and the drain on your body, they actually do harm to your body.  When you eat healthfully, your body thanks you and even your mood is elevated as well.

8.  Stress, upset, and negative feelings can register in the body as tight shoulders, stomach cramps, stiff neck, or a headache. Some recommended ways to release this physical tension are to laugh, chant or sing, breathe deeply, get a massage, or sit in a sauna or steam room. It’s important to take care of your body in whatever way works for you.

9.  Do a random act of kindness.  Want to create an upward happiness spiral that not only affects you, but in turn expands and spirals out there (woo hoo!) enhancing the world-wide happiness quotient? Do something nice for someone else! It’s that simple. Plant one seed of happiness – just one – and it has the potential to grow and spread. The other day we were at a restaurant and there was an elderly gentleman that received his checkand took the change out of his pocket counting it out to pay for his bill.  It seems as though he was short because he kept searching his pockets, his eyes were watery and he was shaking his head.  We paid for his meal at the same time we paid for ours.  We were so happy for the rest of the day.  My sons talked for the rest of the day about how surprised he would be when he went to the counter to pay his bill.

10.  Practice an attitude of gratitude daily.  We can be collectors of injustices – we can continually feel  slighted, empty, and unhappy because of all the injustices (both real and imagined) that have fallen upon us. Or, we can count our blessings, feel joyful and happy, and cultivate gratitude. Every night before you go to bed, jot down at least 5 things that you are grateful for. You may be grateful for the obvious – food, shelter, clothing, a job, or some more subtle things, like smiles from strangers, a ripe piece of fruit, or the bus arriving just as you get to the stop. As you strengthen your gratitude muscle, you’ll find that your life is filled with more blessings than you realized.

11.  Do something daily to create a moment for yourself.  It could be something as simple as watching birds outside in the trees, watching children playing, dancing to a catchy tune, playing with your pet(s), reading a favorite book, or whatever moment you can grab in your day that gives you a moment of pause and happiness.

When you fill up your heart with happiness, joy, and living your best life, you are truly full of what matters.

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

I will be out of town for awhile.   I would encourage you to browse the posts that are archived on www.LoseWeightFindLife.com during the past 1-1/2 years.  As soon as I return, I’ll be back in touch with you, my clients, friends, subscribers and those of you that join me regularly.

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

One of my favorite fables is the Turtle and the Hare.  I’ve often made the comparison of this fable to weight loss.  Think about it as you read below and check out how it translates into weight loss.

Once upon a time there was a turtle and a hare. On a bright sunny morning the hare came upon the turtle and, seeing him walking so slowly, started to make fun of him. The tortoise replied to the ridicule of the hare by saying, “Though you be swift as the wind, I will beat you in a race.” At this challenge the hare laughed at the ridiculous assertion that this slow-footed turtle could ever hope to win against him, one who had never lost a race before. They agreed on a route and started off the race. The hare shot ahead and ran briskly for some time. Then seeing that he was far ahead of the tortoise, he thought he’d sit under a tree for some time and relax before continuing the race. He sat under the tree and soon fell asleep. The tortoise, plodding on, overtook him and finished the race. The hare woke up and realized that he had lost the race.  The moral of the story is “Slow and steady wins the race.”

This famous childrens’ fable is one of the most powerful messages we can hope to grasp and use if we ever want to accomplish anything. Why? Because we’re programmed to want quick results, do things quickly, get things fast, get quick results, and usually without much effort. We usually quit before we accomplish anything of significance, getting distracted by some other “shiny object” and start going down that path, instead of the one we were on, toward our supposed goal. Eventually ending up nowhere because we’ve wandered all over the place. Does this sound like you? If not, congratulations, you’re one of the minority in this world that sets goals, maps out the path to those goals, and continues on through thick and thin until you get to the “finish line.”  If you are one of those that has trouble accomplishing goals (like weight loss) then follow this three step weight loss formula.

1. Decide on a goal.
2. Break the goal down into weekly goals then daily goal.
3. Measure your progress correctly.

Breakdown of the formula:

1. Decide on a goal – Want to lose 30 pounds? What’s realistic? 2-4 pounds per week is very attainable.

2. Break the goal down into weekly then daily goals. For example: “I want to lose 45 pounds”. First, determine how many weeks this might take. 45 pounds divided by 2 pounds per week = 22.5 weeks (divided by 4 pounds per week = 11 weeks). So this is your weekly goal. Now, what do you have to do every day in order to reach your weekly goal? Start with a plan where you track all of the foods you eat.  This is critically important. One of my favorite tracking tools is www.fitday.com.  You can log your food and exercise for no charge.  I purchased their computer software that I downloaded.  It is great too.

3. Measure your progress correctly: The scale is your worst enemy. It can trick you into thinking that no progress is being made when in fact lots of progress is actually happening. Take your measurements.  When the scale doesn’t move, your body usually is.  Taking measurements will show you another means of your success.

Yea, we want to be the hare – fast, quick and effortless.  The turtle, in our fable, is the true winner.  Slow and steady wins the race both in weight loss and in life.

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

As all of you know that follow my blog, our journey to a healthy lifestyle is so much more than about food.  However, whenever I find a recipe, I pass it along.  I love onions – especially caramelized ones.  I made this recipe and it is great.  It doesn’t even feel healthy!  So, that’s why I shared it here with you!

Chicken with Caramelized Onions Recipe

2 large onions, thinly sliced
3 tablespoons brown sugar
1/4 cup dry red wine
3 tablespoons balsamic vinegar
3 tablespoons Dijon-style mustard
1 1/2 teaspoons lemon juice
1/2 teaspoon pepper
1 teaspoon Worcestershire Sauce
1 teaspoon minced garlic
4 boneless, skinless chicken breasts

Preheat oven to 350 degrees. Heat a large nonstick skillet over medium heat until hot. Add the onions and brown sugar. Stirring frequently, heat the onions until they begin to caramelize and turn golden brown, about 15-20 minutes. Add the wine and vinegar and bring to boil. Reduce the heat and simmer until most of the liquid has evaporated, stirring frequently (about 20-30 minutes).

While the onions are cooking, combine the remaining ingredients except the chicken and mix well. Place the chicken in a baking dish sprayed with nonstick cooking spray. Cover the chicken with the sauce mixture and bake uncovered for 30 minutes or until the chicken is no longer pink in the center. Spoon the caramelized onions over the chicken breasts and serve.

Makes 4 Servings
Serving Size: 1 chicken breast

Enjoy!

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