Late Night and Cravings

If you’re starving late at night, try some low-sodium soup. Soups tend to be low in calories, fill your belly, and satiate the urge for something warm at night. Because we tend to eat soup slowly, it is difficult to overeat. There are many healthy soups to choose from—just read the label. Or better yet, make your own using fresh veggies. It’s comfort food at its best.

Distract yourself when you have a very strong craving. Cravings will disappear after two minutes if you walk away and turn your attention elsewhere.

Really hate most things green? No worries. If you like fruits, eat plenty of them. They are just as healthy as vegetables (especially colorful fruits such as oranges, mangoes, and melons). And make sure you take a multi-vitamin.

Chew slowly and thoroughly to improve digestion and increase the feeling of satiety after each meal. Also, wait 20 minutes before going back for seconds. It takes your body that long to figure out that it’s full.

What to eat and When

An easy way to tick off those 5 to 6 servings of fruits and veggies per day is to start planning your meals around them instead of a protein source. While there is no denying that we need protein, studies show that most Americans fall drastically short in the fruit and veggie department. And while lack of veggies is not the sole culprit, making the right food choices will reduce your risk of cancer, osteoporosis, diabetes, most degenerative diseases, as well as control obesity and digestive problems. Plus, while there are only a handful of protein choices, there’s an almost endless array of different and unique fruits and veggies to choose from, which can lead to fun new adventures in eating. Pass the chayote!

Go one better: Pair an eight-ounce glass (more means too much sugar) of orange juice or a grapefruit with a bowl of oatmeal for breakfast and your arteries will be so proud of you. Phenolic compounds in oats are antioxidants that prevent blood cells from sticking to arterial walls. The phenolic compounds in oats work synergistically with vitamin C to inhibit LDL oxidation. When oats and citrus are served together, they boost antiplaque buildup in the arteries even more.

Keep several bags of your favorite frozen vegetables on hand. Mix any combination, microwave, and top with your favorite low-fat dressing. Enjoy 2 to 3 cups a day. Makes a great quick dinner.

Hope you enjoyed these weight loss gifts and tips from us to you.

Here are 5 QUICK ESSENTIAL WEIGHT LOSS TIPS, that we have learned that lead to losing weight

 
1.   You must exercise.  Folks, thinking that one  Diet PILL, DRINK or SHRINK is going to solve all of your problems, you are decieved. There is no way to get a quicker cellulite treatment, than to think you can eat and not exercise.

It’s nothing new, but exercise is probably the most important predictor of whether you will succeed at long term weight loss and weight loss maintenance. If you cannot get to a gym, then get to an electric treadmill for goodness sakes.

2. Keeping a food diary is necessary for successful weight loss

We discovered that we have to devote some time each day to record what you have eaten and how much, your hunger level prior to eating, and any feelings or emotions present at the time. A food diary can provide a large amount of self-awareness.

3.  Get some weight loss support: join a group or at least get an accountability partner. It is important to have support from someone or a group to encourage you in your journey. Get to your nearest yoga poses for beginners class. Better yet, if you cannot do Jenny Craig, then just find a partner named Jenny, who will encourage your success!

4.   Cleansing, portion control and weight loss.  As we begin to talk about portion sizes, one important weight loss tip is that as you begin the journey, consider performing a detox cleansing first. Detoxing may help jumpstart your weight loss and help you with portion control, because americans are eating greater and greater portion sizes, it is no wonder Americans especially, are overweight.  A very important issue is the SIZE of what you are eating.  A good tip is protein should be no larger than the size of your fist.  Fruit and vegetables servings should be the size of an open hand and carbs should be the size of half of your own(not your neighbors) fist. If you keep to these guidelines, you will be well on your way to great portion control.  

5.Remember slowly but sure wins the race.  Although the stories of the ‘biggest loser” and those that you may see on an informercial. Realize that first and foremost, it took a while to get into the current position of being overweight and it will also take time to lose the weight. Patience is the key.

Resolutions, resolutions. It is the time of the year where we as a nation have decided to “go out with the old and in with the new”. In fact, research shows that 80% of us will BREAK our new years resolutions by Valentines Day! So this blog comes right in time to help us KEEP those resolutions. Especially the BIG one about losing weight. I warn you, this may be a bit long, so settle in and leave your comments!

1.    Shoulda’ don’t work

Many times when a resolution is made it is tied to what we “should” be doing. But “should” is not good enough; “shoulda” don’t work.  When we resolve to do what we SHOULD do, instead of what we have “committed” to do, it never pans out. “Should” is not a strong enough word for the mouth and the mind: Commitment is…

2.    Coming from a place of guilt
Usually resolutions come from what we have trouble with. What we have trouble with makes us feel bad, if our trouble makes us feel bad and we keep doing it anyway, then we feel guilt.  Guilt is not a good place to come from when making a commitment to change life.  Guilt can be an indicator that we take a closer look at what is going on in a situation, but certainly not a reason to resolve to change. This is because the feeling of guilt, just like the problem that causes it goes away.  When the feeling goes away, so does the resolution and change. Instead of guilt at what is NOT happening, a better solution(or goal) is to have confidence in the new carefully planned success over our trouble.

3.    Resolute means purpose, but purpose is not always in resolutions
What does it all mean? A resolution that is made without the full realization of the purpose or the true “meaning” behind the commitment to change, results in little to no change at all.  Finish this sentence: The purpose for me ______ is so that I can __________.What if we don’t clearly know the answer? Then we will not have the solution(or resolution) we seek.

4.    Planning for “triggers” is not done
A trigger is the mechanism within ourselves that seek to keep us as at “status quo”.  Our bodies, our minds, our habits have all been developed over time.  Some of our habits that we would like to resolve are comfortable to us and there are reasons that we have resolved to change and have not. It is because we have not planned for those “triggers”, those things that happen to us(or we do to ourselves) that seek to bring us back to habits that we have. Many times within a resolution, there is NO PLAN to handle “triggers”. When we really reflect on the bad habit that we would like to “resolve” then we really need to reflect on the “causes” of that habit and how to handle these “causes” when they arise again to bring us back to that habit. Trust me, for every bad habit, there are a set of “triggers” that must be planned to be handled before actual change is seen.

5.    Preparing for heart success
We only think that we have to “love” with our heart.  Whenever I hear those resolutions resounded in the office hallway or at the New Years parties, it seems a bit hollow.  Effective resolutions cannot be thought up at a “whim”, and accepted as a “right” answer to the mind. Rather an acceptable resolution must be committed to with the heart and the heart will then inform the mind, how to plan for success.

6.    All in one and one for all-THE WRONG attitude
a.    This one is a biggie. Resolutions don’t work because of one word, “gradation”. Many times ones attempt to change has some form of positive, gradual change, but because it does not meet the absolute standard of what was initially stated, then it is considered a failure.  But the problem with this thinking never takes into account, mistakes, reroutes and variation, which all may lead to a slower advance toward the goal.  A slower advance is still an advance and in a small sense a victory.  The “I have to do exactly what I said” is a great resolution to say as long as it takes into account the “little” victories it takes to get to the ultimate goal.

7.    Taking into account, those that take you into account
No person lives in a vacuum. Many resolutions don’t ask for help, but they need it.  One of my biggest resolutions(or what I call yearly goals) WAS NOT ACCOMPLISHED, until I found people on my “team”.  These people became my cheerleaders and held me accountable to what I said. Any resolution that requires little to no accountability is destined to “bite the dust”.

8.    Making the way clear, instead of fizz fuzz
The statement of a resolution only declares the intent, which is not, sorry to say, GOOD ENOUGH to make it happen. What is needed to “stick” is complete and utter detail as to the result of the new set of actions which will in turn cause clarity and focus.  Resolutions without a clear thought out, even “visualized” result, are surely a dream deferred.

9.    Resolving is the first part, discipline is the next
We know this one. This is, how shall we say, where the “rubber” meets the road. This is why the fitness industry plans for a 40% increase in January because by February all those badly made fitness resolutions fall short and so do the fitness paychecks. This is why those who want quick weight loss are very surely going to go under, because quick weight loss is about rapidity and NOT discipline. Resolutions made without taking to account the discipline of “doing it when you do not feel like it”, or “doing it until you see results” usually fall to the threshing floor waiting to be revived only for those times of “guilt”(see #2)

10.    If you do what you always did, then you will get where you always got: Doing it without a mentor.

Resolutions of any habit that has been an issue for any period of time need help. Yes, I am suggesting a “coach”, “counselor” or “mentor”.  A resolution that does not take into account that they may have to “pay” to get out of something that seemed “free” to get into does not consider the “triggers” that a more experienced mentor can assist a person with.  To assume that “I can do it all on my own” without help, is a form of pride. Pride never works, instead I know it to “come before a fall”, which takes us back to why we need #7 as well. Resolutions that don’t allow for someone to assist us to get out of our rut because of their experiences, only helps us to be further disillusioned that we can do it all by ourselves. Pfui!!!

In order for resolutions to work, they must NOT be RESOLUTIONS in the first place. They must be thought out, even “prayed about” commitments that are made with full intent to accomplish.  These commitments must be made with the discipline of accountability and the guidance of a mentor.  When these commitments(or goals) are structured in this way, then the clarity of success is surely to follow.

-Just my advice for the day..