Lose Weight Find Life

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

Before I lost my weight, I would go to movies to eat.  The concession stand gave me the concession to forgo my diet.  I could be entertained and eat as much as I could stand in the darkness of the theater.  It was one, and still is, one of my favorite places to kick back, relax and enjoy is at the movies. But in order to get that extrasensory excitement, my mouth wants to be entertained as well as my eyes, and eating at the movies is one pleasure I refuse to deny myself. There’s nothing like a nice box of Raisinets and a big tub of popcorn. Right? After all, don’t those Raisinets have “30 percent less fat?” Raisins are a fruit so why not?  Hey, didn’t they change the popcorn oil to make it healthier?

About ten years ago, the Center for Science in the Public Interest (CSPI) came out with the surprising news that going to the movies can pack on the pounds. We learned that movie popcorn, one of the prime suspects, was, in fact, very high in calories and fat — much higher than we thought. Many theater chains decided to change that and tested healthier oils. But even if a “good” oil is used, the popcorn is still loaded with calories and fat.

These days, a large popcorn with butter, soda (diet of course, I’m watching my weight), and a bag of candy could add up to as much as 2,500 calories and more than three days’ worth of saturated fat. Even if you go to the movies ONLY once a month, you could gain as much as 8.5 pounds per year.  If it’s so bad, why do we eat so much when we go to the movies? How about because as you walk through the theater door, the smell of the popcorn and candy permeates the air? Your diet inhibitions and reality are left in the parking lot the minute you walk in the door to movie-land.  When the lights go off, it takes people way and allows them an escape.  Diets and healthy eating don’t seem important.

What if theaters were to offer healthier snack choices? Many claim they’ve tried. In fact, some theater chains have attempted to sell fruits, cold sandwiches, salads, and even energy bars to keep their captive audiences away from the evils of high-calorie treats — yet each time their efforts have failed. Apparently, fruits are not appetizing when placed next to big containers of popcorn.

Here are some tips for the brave audience member who is willing to break the concession stand “addiction” cycle:

SNEAK ATTACK:
It isn’t exactly within the rules with threaters to bring in foods (they make a huge chunk of their profits, about 40 percent, from concession sales), but until they start offering the good stuff, it may be your only option. Many theaters have a “don’t ask, don’t tell” policy when it comes to bringing in healthy snacks. I have healthy snacks that fill my need to munch a planned snack.

If you’re new to snack-sneaking, start out by bringing foods that don’t smell and won’t get crushed when they’re shoved in your bag. Focus on foods that are filling and low in calories so that you can mindlessly munch on them throughout the movie, just like popcorn. Since we’re probably not really paying attention to the taste anyway, I wonder how many of us would know the difference if our movie popcorn was replaced by Kashi cereal or even a bag of cut up vegetables?  A couple of my favorites is Kay’s Naturals Cinnamon Toast Pretzel sticks or White Cheddar Cheese Kruncheez.

The following are a few snacks that might be worth sneaking into your theater:

* Beef jerky.
* High protein snacks.
* String cheese.
* Homemade air-popped pocorn in a Ziploc bag, 1 serving.
* Fruit – Apples are not as easily crushed when they are in your purse.  Cut into slices at home.  Grapes are also another convenient fruit and easy to bring and eat.
* Rice cakes — be careful because calorie and fat content varies widely.
* Protein bars.  Nutrition with the ease of a candy bar!

Forget and don’t Bring:
* Trail Mix — it’s very high in calories and fat.
* Potato chips — they’re also high fat, and there’s the crush-factor, too.
* Nuts — nibbling on these will bring your calories through the roof and are too easy to promote grazing and the hand-to-mouth feeling that snacks give you.
* Crackers — see Nuts above.
* Sandwiches — too messy and should be left for a meal.

EAT BEFORE:
Eat before, arrive full at the theater.  Fill up with healthy, low-calorie foods before you actually go to the movies so you just can’t eat another bite. You can also drink water during the movies to keep you full and satisfied.

SHARING:
We rationalize our snack food purchases by saying that we’ll share them. How much harm can a pack of M&Ms do divided amongst three or four people? But when the lights go out, mindless eating is in full color, and we tend to be less altruistic when it comes to our popcorn and candy. We end up eating whatever we buy, and just because there are two or three people in a group doesn’t mean the food is equally divided and eaten.  Buy smaller portions or measure out what your portion (smaller) will be.  Let your movie partner hold onto the package — you’ll end up eating less if it’s not right there in your lap.

THE BEST OF THE WORST:
It’s misleading to just look at the calories per serving on the food label — how many of us actually count out one serving and put the rest away? Ha!  In all probability, you’ll eat the whole package, no matter how many people it’s supposed to serve. And most theaters keep the candy in those glass cases, so you can’t even compare the nutritional content of different types. And imagine the looks and groans you’ll get behind you if you start inspecting each one of the candy labels.

Compare this to the movie-version of Reese’s Pieces (8 oz), which has a whopping 1200 calories, 60g fat, 138g carbs. Those Twizzlers look tempting with their claim “As Always A Low Fat Candy,” but the six-ounce package holds 600 calories, 4g fat, 136g carbs.  Oh, check out that bag of Skittles. It might look like a healthier option with only two grams of fat per serving, but the 6.75 oz bag has four and a half servings and 765 calories, 9g fat, 166.5g carbs. Choosing a box of Junior Mints (320 calories, 5g fat, 68g carbs), Milk Duds (340 calories, 12g fat, 56g carbs), or Sno-Caps (360 calories, 16g fat, 60g carbs) is a better bet. Surprisingly, Raisinets (380 calories, 16g fat, 64g carbs) are lower in calories than Gummi Bears (390 calories, 0g fat, 90g carbs) — although the Bears are fat-free.  More reason to eat at home and/or bring your own healthy snacks.

If none of these suggestions works, consider this….a movie is between 90 to 120 minutes.  Why can’t we go without eating, focus and enjoy the movie instead of stuffing our faces with unhealthy choices we would indulge under normal circumstances.  At least in restaurants, we have our own personal space rather than the elbow to elbow room of people smacking and eating around us.

It is important to remember that your weight loss goals are with you regardless of where you are.  A movie theater isn’t a reason to undo the weight loss you’ve achieved.  If movie theaters are too difficult and challenging, enjoy your favorite movies at home by renting a dvd with your own healthy snacks and food choices.  By staying at home, you won’t have a 7 foot person sit in front of you right before the movie begins or a row of kids behind you that discuss the entire movie as it goes.

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

To many of us, exercise has a connotation of torture, pain, something to avoid yet have to do.  If you can’t redefine exercise to make it different for you, think activity.  Activity can include exercise but doesn’t necessarily have to.  Activity can be taking every opportunity you can, making every activity that you can to burn calories and move your body.

The key to activity is to do it daily and consistently.  If you include activity all throughout your day, it adds up and counts to boost your metabolism, raise your self-esteem and confidence, plus aid your weight loss.

Here are five everyday activities that can burn calories.

1. WALKING:
Walking is the perfect activity.  No special, expensive equipment, no fees or charges incurred, you can do it anytime and anywhere you’d like.  Save gas and walk.  Walk everywhere you can. Park as far as you can from any place you need to go. Walk the kids to school, to the library, to the grocery store. Walk and talk on the phone to friends and family. Walking is my favorite activity.  My family’s annual tradition to celebrate Mother’s Day used to be to a fancy all-you-can-eat buffet.  Since having surgery, it is to take a long walk or hike together as a family.

2. CLIMBING:
Climb every step you can. Climbing up stairs is a great calorie burner and will tone up your legs as well. Pretend the elevator or escalator everywhere you go and take the stairs.  If you can do it safely, try climbing two stairs at a time. Ignore the equipment doing the activity such as elevators, people-mover or escalators and do the climbing yourself.

3. CLEAN YOUR HOUSE:
Clean your house like you are an Olympic athlete. Vacuuming with intensity can work wonders for those arms and shoulders. Work in a set of lunges each time you have to move from one room to the next. Dance in between rooms to keep the momentum going.  Play some music while you clean house and make it an aerobic activity plus it’ll get your house cleaned every deeper.

4. SHOP:
Shop until you are ready to drop. Most grocery stores and malls these days are huge. In between each store in which you browse you must walk at least 500 steps or one full lap of the mall before you enter the next store. If its cold outside, many malls open up early in the morning just for walkers. Even if you don’t have money to spend, walk the mall.  In cold, heat and humidity, in-door malls are a great place to walk.  Meet friends and walk the mall.

5. DANCE:
Dance! Go out dancing with friends or join a dance class. You’ll enjoy yourself and burn calories at the same time.  Ever notice how many of the celebrities in “Dancing With the Stars” television show lose weight?  Whether you’re on the dance floor in front of millions or in the privacy of your own home – dance, dance, dance!

You don’t necessarily think of walking, climbing, cleaning, shopping and dancing as aerobic activities but they can be and are.  If the gym isn’t from you or you need a change of pace, give these activities a try.  If you increase the intensity or the duration of the physical part of your everyday activities you can make every calorie count!

Walk, climb, clean, shop and dance to your heart’s desire!

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

One of my passions in weight loss coaching is back on track.  It is an issue that all of us deal with at one time or another or a consistent struggle.  It is also a commitment that I must renew each and every day.  I regained weight a few years ago myself because I lost my way on my own personal track.  Since that time, and having so many clients struggling with being on track, it became my focus and passion to help others.

Remember when you had weight loss surgery or made the commitment to lose weight?  You were excited, enthusiastic, upbeat about reaching your weight loss goals.  You were determined to start your healthy lifestyle. Starting with enthusiasm and determination, you watched your food intake diligently, exercised like never before, and even avoided the temptation that seemed to lurk around every corner. You were confident that you were going to reach your goals once and for all!  Your struggles with food and weight loss were a thing of the past.

Then certain tragedy struck! You ate a piece of birthday cake, dug into the cookie jar or bag of chips. Realizing you had “blown” your diet, you ate another and another and couldn’t get it together the next day either. Or, alternatively, you missed one workout, and that turned into a whole week away from the gym. After that, your momentum to start over again was gone, and you haven’t been on track to a healthy lifestyle since.

Every time you get off track in some small way, you have two choices: to keep walking backwards, which will surely take you even further away from your goals; or to accept your lack of perfection as normal and forgivable, and take not one, but two positive steps down the path that brings your closer to the future you want.

If you’re reading this, you might have been walking backwards for a while. You might find yourself so off track that you need a roadmap to find your way again.  But instead of waiting for the next day, week, month or even year to overhaul your habits, start TODAY…..start NOW. And start small. You can’t go from the recliner to running or from burgers to brocolli in an afternoon. But you can do one, two or even a handful of small things that will help you regain your momentum for healthy living.

When you feel like getting back on track is overwhelming, try one (or more) of these small steps each day. Another option is to undertake one (only one) action step per month; master it and move on to the next action step next month.  Before you know it, you’ll have created many successes to create a momentum that will move you forward to your ultimate weight loss success.

1. Try a short workout. Even five minutes is better than nothing. Exercise during television commercials.  In a one-hour program, there are 18 minutes of commercials.  In a one-hour show, you’ll rack up 18 minutes and get the best of watching your favorite shows and exercising.  Now, that’s the ultimate in multi-tasking!

2. Try a new recipe. Cooking healthy foods can be fun and it never has to be boring.  Go to the grocery store and find new foods to try.  Break the boredom of your normal same, same foods to something new and healthy.

3. Eat a healthy breakfast. Your morning meal sets the stage for the rest of your day, so start if off right!

4. Drink your water. Your goal is 64 ounces of water each day.  You’ll feel the difference mentally and physically.

5. Indulge in motivational cd’s or books.  Feed your heart, head and soul with motivation and become a source of inspiration for yourself.

6. Log or journal your food and activity each and every day.  If you record your food, your changes increase substantially to make healthy, consistent food choices.

7. Use a mood log.  Write in a journal any thoughts, feelings or situations that occur in your day.  It’s a visual way to track your ups and downs, but also your progress.

8. Share your goals. When you celebrate with a loved one, family member or friend, you’ll enjoy and acknowledge your success and make you even more accountable.

9. Skip the coffee cart for your break and skip rope, march in place, or do some crunches. Small amounts do add up to something big! Just in a 10 or 15 minute break in the morning and afternoon, you’ll rack up a big part of your exercise for the entire day.

10. Find a buddy. Get support from friends, whether you need someone to listen or a mentor to give you ideas and encouragement.  For more one-on-one, deeper relationship and connection, obtain your own weight loss coach.

11. Take a walk. Don’t worry about how long or far you go—just get out there!

12. Create a vision board.  Include pictures of your goal, motivational quotes or meaningful sayings and reasons why you want to get there.

13. Go shopping for some healthy foods.

14. Check the nutrition facts before you put anything in your shopping cart.  That way, you can make an informed choice.

15. Ride your bike. Even a leisurely ride has benefits for your body and mind.

16. Work in the yard. Gardening and yard work is a great way to add activity to your day.

17. Take the stairs. Even if this is the only thing you do all day, you’ll feel stronger for it.

18. Give yourself a non-food reward for a small goal.  Download music on your iPod or MP3 Player, purchase a new outfit or pair of jeans, get a massage, a new book – anything that will celebrate and acknowledge your success.

19. Listen to an inspirational song. Better yet, make a playlist of them so you can turn to it whenever you need a boost.

20. Give yourself a new beginning.  The past is the past and you can always start again.  Sometimes it’s easier to get back on track when you have a clean slate.

21. Measure your portions.  It’s a simple way to learn how much you’re eating.

22. Eat a piece of fruit. Even if 5-9 servings of fruit and vegetables sounds impossible to you, one is doable.

23. S-l-o-w down eating your meals.  You don’t want to stretch it out over 30 minutes but you certainly want to savour the textures, flavors and not gulp it down.  You’ll be less likely to overeat and more likely to enjoy your meal.

24. Play! What kids call “play,” we often call “exercise.” Ditch the word “exercise” and incorporate “play.”  You never have to remind a child to play.  If your exercise is play, you’re more likely to participate in an activity regularly.  Play a sport, a game, or use the playground equipment to bring the fun back into fitness.

25. Learn something new. Read an article, watch a fitness television show, cruise the Internet to learn more about nutrition, fitness, or health can change your mindset and get you back on track.

In tennis, losing one point isn’t the end of the world. It happens to the best of them. In fact, if you can consistently win a few more points that you lose, you may end up in the hall of fame. With healthy eating and exercising, as long as you’re consistently stepping forward more often than your steps back, you’re ahead of the game. If you expect perfection (and many of us do), you’re setting yourself up for disappointment and guilt.

You CAN get back on track today. Even if you’re moving slowly, you’ll be moving in the right direction! Move forward to stay on track.

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

Recently I drove by a billboard and it read: Got Purpose?

The “Got Milk?” sales campaign has been very effective at getting people to drink milk.  Open a magazine and there is a high probability you’ll see a “Got Milk?” entire page advertisement.  It would be great if the “Got Purpose” slogan catches on as well.

I believe that having a purpose helps us to live healthy and meaningful lives.  In my coach training class, we covered life purpose and I loved it.  Knowing your life purpose is similar to having a compass for your life.  It is the place from inside you that allows you to know what you are meant to do.  If you’ve ever asked “Why am I here?” or other similar questions about your purpose and life.  The answer is to discover what your purpose is.

We can not just be about FOOD and wanting to lose weight, yet that is exactly what consumes us so much of the time.  How many of your thoughts surround food – either losing weight or food-related?   If you spend some time identifying what it is that is your purpose here in this life, and then work diligently towards that end, your weight issues will then take a back seat.

Hmmm, why?   According to working with clients and talking with people I have found that people respond that they have been “dieting” for an average of 20 years!  That means there is a lot of TIME and important ENERGY being expended on DIETING rather than on living!….and that is NOT a good purpose to be focused on. If you live from your life’s purpose, you are more fulfilled.  You give yourself the sense of satiety that you turn to food to fill in your life.

What is your life purpose?  If you’d like to start figuring out your life’s purpose, make a bullet list of things you like to do.  Alternatively, make a list of words that are meaningful to you.  Review your list and bring out the common themes of the items or words.  If you need assistance (as I did), work with a certified life coach to assist you with the process.  Once you know your life purpose, many of the questions in your life are answered.

Just as with a compass, you’ll never be lost.  With your life purpose, you’ll know where you’re going or need to go and be able to have a resource to turn to for decisions you need to make.

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

Any exercise and activity you do throughout the day counts.  It isn’t necessary to set aside a large chunk of time to work out if it doesn’t fit into your schedule.  In fact, shorter workouts build consistency.  Consistency in activity and exercise are a very important component in making lifelong changes that will help you lose weight and, most importantly, keep it off.

Most experts recommend that we exercise up to 60 minutes most days of the week but make sure that you gradually build yourself up to that duration.  A recent study from Boston Sports Clubs found that people that exercise for 20-30 minutes did so more consistently than those involved in 45-60 minute workout sessions.  This study supports the mindset that you’re more likely to stick to a shorter duration workout than a longer one.  You can also break it up in spurts throughout the day as well.  Remember, it all counts.

If you are struggling with consistency in your exercise program, try a shorter workout session or break it up during the day into 10-15 minute sessions.  Commit that you’ll exercise for 10-15 minutes and do it!  10-15 minutes of activity is better than skipping a workout entirely.  Once you’re hit that goal (whether it is 5, 10 or 20 minutes), check in with yourself if you could keep going.  You may find that planning a shorter workout is enough to get you going.  Once you are exercising, you can possibly do more than you thought.

With your shorter workout, for example 10 minutes, treat it like you would a regular workout.  Take 1-2 minutes to warm up and get your muscles warmed up and ready….including stretching.  Follow up with at least 7 minutes of activity at a medium or high intensity.  Wind down with a 1 minute cool down.

Whether it is a 45-60 minute workout, 10-15-20 minute exercise session or taking every opportunity to be active such as taking the stairs, it all counts.  Make your activity for each day count.

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

We are a society of stress.  Stress can be a positive thing to get our attention, cause us to focus on a situation or emotion we need to, and to be at our best.  Also, stress can be a negative.  Stress can negatively impact our health and happiness.

One of the best stress busters I use regularly is a release process I was taught.  Anywhere, anytime you feel tense and stressed, inhale deeply for two seconds and then exhale for four seconds.  Say a calming phrase to yourself as you exhale.  Some examples are “I am calm and relaxed,” or “I’m okay” or anything special and meaningful to you.  Allow your body to relax.  You’ll feel a sense of relaxation and calm as you practice this exercise.

Some other ways to cut stress are:

1.  Watch less television.  Watch your favorite television shows but don’t use television for background noise.  Turn on your favorite music or listen to an audio book.  Watching violent, depressing or allowing yourself to get sucked into the 24 hours a day news (usually all bad) can add to your stress levels.  Another good option for television watching is to emphasize uplifting, educational shows such as Discovery Health or other types of programs.

2.  Leave your work at work.  Make a clear separation between your work and home.  As you drive home, consider that a time of making this transition.  This is a time for you to decompress from the stress of work to being at home with your family and friends.  Make sure you consider this time as a transition time so the stress from the job doesn’t spill into your personal time.  Listen to your favorite music or audio book…. anything to make the change within yourself.

3.  Ditch the victim attitude to a “can-do” attitude.  Many times we feel as though we are a victim to our outer circumstances.  Ahhhhh, not true.  Maybe there are things we can’t change or impact but we can change our reaction to those things.  Truly, nothing on the outside can impact who you are on the inside.  I easily can say that we are stronger than we give ourselves credit.  Flex that internal strength and know that you CAN DO.

4.  Stop catastrophic thinking.  Don’t assume the worst out of a situation.  Can you go from “a” to “z” about a situation?  If someone cuts you off, don’t assume that person is a jerk.  You don’t know their personal story.  Possibly they are driving to see a loved one who is ill and needs to be with them.  Don’t automatically assume that the worst will happen.  How many times has that actually occured?  Think positively and the odds are that the outcome will be in your favor.

5.  Don’t get stuck.  Take a 10-minute break.  At least every hour, get up from your chair (whether at home or work) and stretch and/or move around.  This will prevent stiffness and stress.  It will also give you a healthy perspective change from what you’re doing.  Don’t worry, you can go back to it but you’ll return more refreshed and rejuvenated.

6.  File away your troubles.  Put your worries or stressors into two files – the ones you can impact and have control over and those that you cannot.  Also, break them down into categories of important or unimportant.  If something is important and you can do something about it, go for it and take action.  If it is unimportant and/or you can’t do anything about, let the trouble go.  File it away in a drawer and lock it up.

7.  Take a mini-vacation.  Pause to enjoy the surroundings around you – those life’s small joys.  Enjoy the smile of a child or loved one, the scent of a flower, a tall tree, the smell of a mowed yard or a wood fire in your fireplace.  If you’re at work, put your favorite photos on your screen saver.  Take a moment to enjoy those photos on your screen saver to relive those happy times and memories.

8.  Use dots.  Put small adhesive dots whenever you need a reminder to check-in with yourself to relax/calm yourself.  Many times our intentions are to do this whenever we need to, however, we get so caught up in the day-to-day occurrences that we don’t.  By using the dots in strategic reminder places, you will.  Place the dogs on your car’s rearview mirror, your computer monitor, your telephone, or your bathroom mirror.  Whenever you see the dot, check-in with yourself to see how you are and to practice a breathing exercise.

9.  Self-esteem boost.  Carry a small pocket notebook or journal with you to write down special times or moments meaningful to you.  Also include positive things you’ve done or insights you’ve had about yourself.  You can also note things that others have said about you.  Whenever you need a boost, pull out your “Me Notes.”

10.  See it to believe it.  If you have a certain goal, envision yourself achieving it.  Visualize yourself losing those excess pounds, fit into a certain size, have a difficult conversion that has a positive outcome, or any situation or emotion you are thinking of.  If you practice this stress busting strategy, chances are that you will be less anxious and feel more prepared for a positive result.

11.  Watch nature and interact with animals.  When you go outside and enjoy nature, you will notice your perspective and body functions are more calm.  Watch birds in a bird bath or bird feeder, enjoy the magnificence of trees, appreciate the beautiful flowers around you.  Also, when you pet a dog or cat, your blood pressure lowers and you connect in a loving way.

12.  You make your own happiness.  Each day, choose happiness.  Make a conscious effort to emphasize the positive and minimize the negative.  If you choose to be happy and content day after day, you create a new happiness habit.

Your stress level is what you make it.  So many times it is truly our reaction rather than situation itself.  Recall all the times you’ve been stressed but you handled it and made it through.  Many times those situations resulted in a positive outcome.  Have the confidence that whatever comes your way that you’ll be okay.

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

Whether we’ve had weight loss surgery or losing weight through a organized program or diet, getting the most nutritional bang for our calorie buck is important.  Essentially, we need to maximize our nutrition for the calories we spend on an item.  One of the best food choices for the bang/buck equation are vegetables.

Our mothers were right to tell us to eat our vegetables.  After protein, vegetables are a wonderful food choice along with lower glycemic fruits and complex carbohydrates.  I’ve changed my habits so much that vegetables are now a food that I crave and look forward to.  If you’d told me that 10 years ago I would have laughed hysterically as I ate my Big Mac.  Whether vegetables are your favorites or a dreaded necessity, that are a must in a healthy nutritional plan.  Not only do vegetables charge us low consumption of calories but high in nutrition AND fiber.

To incorporate vegetables into your eating program, check these out:

1. Try at a new vegetable each week.  Go to your local farmer’s market and discover a new vegetable find.  Farmer’s markets are great because you patronize your local farmers plus you can ask about the vegetable, how best to prepare and enjoy it.  You can also pick out something in the produce section at the grocery store that appeals to you and give it a try.

2. Make a meal out of a salad. Not as a salad bar loaded with cheese, mayo-laden salads and croutons.  Rather, use mostly lettuce, add in some vegetables, and throw on some chicken, turkey, steak, tuna or cottage cheese for added protein. Top with a spray dressing, fat free vinaigrette, or low-calorie option.

3. Use pre-made salad mixes from the grocery store. Its an easy and fast way to eat your vegetables.  Change your definition of fast food to pre-made salad mixes available in bags and even pre-cut vegetables.  Now – that’s fast food, healthy style.

4. Add vegetables into an omelet.  The protein from the eggs and added vegetable make the perfect meal for breakfast, lunch or dinner.  I also love scrambled eggs and one of my personal favorites is to add vegetables to cook with my eggs.  Tomatoes, spinach, peppers or mushrooms add flavor and color to plain eggs.

5. Use celery sticks or cucumbers as dippers versus crackers or bread. Dip vegetables in hummus, tuna or chicken salad for a nice meal or snack. Extra nutrition for lower calories and carbs.

6. Try roasting or grilling vegetables. Coat chunks of peppers, zucchini, squash, onions and eggplant with some vegetable spray and a sprinkle of balsamic vinaigrette and grill or bake at 400 degrees for about 15 minutes, turning occasionally. One of my favorite things to do in the spring, summer and event fall is to grill vegetables on the bbq.  Vegetable skewers are absolutely delicious.

7.  Keep cut vegetables front and center in your fridge.  If you open the refrigerator for a snack, you’re less apt to search for something else if you have pre-cut vegetables ready to eat.

Enjoy all the colors and brilliance of spring not just in the blooming flowers but in the magnificence taste, texture and nutrition of vegetables.

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

Happy Mom’s Day weekend!  Whether you are a mom, grandma, aunt, cousin, sister or whatever capacity you are….Happy Mom’s Day.  You could be that person to a baby, grown adult “child” or a baby that walks on all fours and is furry to an aquarium of fish.  You could even be a male that fulfills the role of a mom too.  You could also be the mom to yourself that you wish you’d always had.  A mom isn’t limited to genetics and giving birth.  The title of mom is awarded to someone that is nurturing, caring, loving and giving to another or to yourself.

This is a joyous weekend for me because we celebrate Mom’s day all weekend long.  Yep, I milk it for as long as I can!!  Hey, I figure I’ve got two sons so why not celebrate for two days?!

It is also a celebration for me personally.  I wanted to be a mom for a long time but was afraid that I wouldn’t be able to have children.  My weight was so out of control that I was told not to get pregnant until my co-morbidities due to my excess weight.  I saw a perinatologist and the rest is history – I have two wonderful sons and finally fulfilled my dream of being a mom.  My oldest son is 13 year old (ugh, a teenager) and the time has flown by.  I relive so many happy times and memories.  We laugh at the things both of my sons have done throughout the years.  That is what Mom’s Day is to me.

It is also a little bit of a sad time too.  I don’t have the mother that I wish I had and needed.  I wish our relationship was different.  I’ve spent many years wishing for things to be different with my family of origin.  I wish we shared close relationships and shared in each other’s lives.  Recently through my own insights, I know that it will never be what I’d hoped and needed.  To this day, I wish it were different but I’ve come to accept that it takes more than me wishing and longing to make it so.  It is what it is.

I am a good mom so who better to get those feelings of nurturing, loveand care than from myself.  Because of the mother that I had, I have become the mom that I am to my own sons.  I’ve made it a priority to give to them what I never had but desparately wanted.  I treat them as their own unique individual and give to them what they need to interpret love.  For one of my sons, it is talking with him and listening to what is going on with him and give my input when he asks; for my other son is it watching him play soccer and do soccer drills.  It is honoring and respecting each of them with their own separate needs.  I feel, as a mom, I’ve made lemonade from the lemons of my own experiences.

Family can be people that you share the same DNA or it can be with people that you choose to have near and dear to your heart.  If those people are the same, then great.  If you’ve made a family of your choosing of people that you don’t have the same DNA, it is still a family.  Separate from your own family of origin, you can create your own family with a partner and/or children (human or animal).  What makes a family are the feelings, care, nuturing and love that you share.

I am excited for this weekend.  I get to spend it with my husband and sons dedicated to having fun and being together.  I don’t know what they have planned but it really doesn’t matter.  Having the family that I always wanted as a child and now have as an adult is the best gift of all…..every day.

I celebrate being a mom to my sons and myself every day.  Happy Mom’s Day to you too!

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