Posts Tagged ‘How to live a healthy lifestyle’
How many times have you given up on your diet or fitness routine because you weren’t good enough, didn’t do it all right or couldn’t exactly follow or complete what you had to do? My guess is more than once. The average person has given up close to a dozen times on their eating and exercise goals, and those experiences affect their self-confidence and an ability to succeed in the future.
The Truth about Perfection
Few people can perfectly follow a diet or a fitness program for weeks on end, unless they are professionalathletes or those who have the rare ability to be extremely self-disciplined. That leaves nearly everyone else who is trying to fit healthier habits into their busy and often unpredictable lifestyles.
What the contestants have been learning is that the goal isn’t to reach perfection or to be good; it is to gradually make healthier choices that leave them feeling good and setting their own new and realistic goals they honestly think they can reach each week. There is no diet or fitness agenda they must follow. Instead, they are learning to incorporate more and more healthier foods and activities into their day-to-day life as each week goes by. And despite all they are doing well, sometimes they overeat, choose unhealthy foods, over drink or can’t meet the fitness goal they had for themselves. Yet even when that happens, they can still say they had successes during the week. In fact, I make it a point to have them share their successes each week, and they all have them regardless of whether they fully met their goals or not.
Focus on What Went Well and Learn from the Challenges
When you acknowledge what went well, you get to see that the journey to a fit, healthy and great body is not about what you didn’t do well. Yet that is what most people focus on, which leads to feeling like a failure and feeling it is impossible to succeed. Instead, the journey is about celebrating all the little successes along the way as well as getting to see what didn’t go so well – and looking at those things without any judgment. Judgment is the quickest way to kill your motivation.
When things don’t go so well, that gives you an opportunity to look at the obstacles, challenges and inner issues with curiosity. There are always good reasons (vs bad reasons) for not following through or quite doing as you hoped. Looking at this way, you can see that in each case you can learn something and create a strategy or change in mindset to address it.
In the past couple of weeks, what didn’t go so well for a number of the group members were: limited exercising because of the heat and humidity, eating less well at summer parties, doing a bit more drinking, losing focus because of family distractions, and either being derailed by an injury or an illness.
Creating a Change in Mindset
To address these challenges, we talked about strategies and changes in mindset.
- For heat and humidity, the opportunity is to figure out ways to be active indoors, in the water or at cooler times of the day. You don’t have to use the heat and humidity as an excuse.
- For summer parties, bring healthy foods like a salad or vegetable side dish so you know you will have healthier foods to choose from. You don’t have to overeat because others are. You can throw out food if it isn’t that healthy and will be a temptation for days afterwards.
- For drinking, consider ways to drink less alcohol and still enjoy yourself. Maybe have seltzer water or make spritzers. You don’t have to get drunk to have fun or drink because others want you to.
- For an injury, consider getting physical therapy if it isn’t healing quickly or is an older injury. Most of the contestants have been seeing Bryan Labell PT & Associates in Rowley to address or prevent an injury. I will be writing more about PT in a future post. You may also be able to do activities that don’t impact the injured area, or you may just need a few days to recover from an overuse injury. You rarely have to stop being completely active when you get hurt for weeks at a time.
- For an illness, focus on getting well and being gentle with yourself. If you feel you can do light activity that is great, but the main thing to focus on is taking care of yourself and giving yourself time to recover. You are not guilty for giving yourself a break or resting when that is best for your body.
It is so easy to beat yourself up when things get in the way of keeping you from doing as you planned, but real life ebbs and flows and throws you curve balls. Things always get in the way or interfere with our best laid plans. Get over the judgment and look at what you can learn from the situation so the next time you have a game plan that makes it easier to adjust, accept or address the situation.
For more information about the contest, visit www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,
It can be so easy to get into a routine where you start to eat a bit better and get in some aerobic activity, but that is as far as it goes. You are doing enough to get a bit healthier, but not enough to really change your body or your attitude. And while a small change for the better is a success; it will likely lead to disappointment. When that happens, it won’t be long before you go back to old unhealthy habits.
To help the group participants avoid settling into a lifestyle that is less than what they had hoped for, I asked them to consider what it is they want to improve and how they want to stretch themselves further. Because they set their own goals and I don’t force them to do any particular activity, what they decide to do is up to them.
This contest and program was set up deliberately to emulate what it is like to create and maintain a healthy lifestyle. In real life, there is no one to tell you what you should do or force you to stick with it. The drive to do more has to come from within, and what I have learned – and now they are learning – is the more you do, the more you can do and the more you want to do. Those who are doing the most activity are the ones pushing themselves and trying new things. And they are the ones who are the most enthused and seeing huge changes in their attitude and bodies. They are almost giddy with how great they feel and how much fun they are having being more active.
I remember having a similar experience during the two years I went from sedentary to fit, and I found myself wanting to do strengthening exercises, try Pilates, go to new classes and check out new types of equipment. I amazed myself by what I was discovering I could do and my new interests. At the end of two years I was even more shocked to realize I had a passion for fitness. Yet I am not alone. Read almost any fitness or weight loss success story, and you will see that this happens to most people who are active long enough that they want to do more and more and more. It is the reason for the record number of older adults now doing races and triathlons. They love how great it feels. But it takes doing enough fitness activities and then sticking with them long enough to get that great feeling.
For some people, even some in the groups, there can appear to be limitations in what they can do to be active. These can come from a physical ailment, a preference for doing certain types of activities, only wanting to be outdoors or indoors, a tight schedule, having kids at home, having a poor body image, or any number of things. Yet very often this is a perceived limitation and not an actual one.
- Ways to address an ailment with physical therapy, a visit to your doctor or seeing another type of healing practitioner.
- Finding new groups or programs you weren’t aware of, such as outdoor MeetUp groups at www.meetup.com.
- Easy-to-follow and fun DVD or OnDemand fitness programs.
- Local specialized classes and programs listed through Adult Education or the Chamber of Commerce.
- Who can watch your kids or which local fitness facilities have a good place for kids, like the YWCA.
- Any judgment about how you look or how capable you are trying a new activity is your own self-judgment and a perception of what others think. If you refuse to be judged, no one can judge you.
- How you can stretch yourself and try something totally new, like rock climbing at MetroRock.
In our group discussion, these were the things we talked about, and a number of people got ideas about what they could do to increase their level of activity, and they left feeling excited by the new prospects.
Read What the Participants Have to Say
Find out what else the group participants have to say about stretching themselves to feel even better, when they add their comments to this blog. And please share your own insights about what works for you. It may be just the spark that helps another person reading this blog.
For more information about the contest and contestants, visit www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,
As Sharon, one of the contestants, said so perfectly, “Small successful changes lead to lasting big results”. And this is just what the members of the groups are finding out. They started off the contest making very small changes with how they ate and in starting to be more active. I encouraged them to make weekly goals they had 100% confidence they could reach (even if that meant scaling back or baby steps). And I told them to increase their goals by no more than 5-10% at a time. That way, they could stretch themselves a bit, but not too much that they wouldn’t be successful.
Having a Whole New Relationship with Food
Almost six months later, their small successes have added up to having a whole new relationship with food and the ability to maintain healthy choices and portion control almost effortlessly. This doesn’t mean they don’t get to enjoy their favorite dessert, holiday food or evening drink. Instead they have learned how to incorporate these in moderation as part of healthy balanced meals and snacks, and they have figured out the best ways to plan and prepare foods day-to-day and week-to-week.
In the event they find themselves in a situation where they aren’t able to eat that well or get triggered subconsciously around food, they catch it quickly because they don’t enjoy how that feels and get right back on track without any problem. This happened for a few people who had family gatherings over the holidays in one of the groups. It is easy to have old behaviors triggered by family and not catch it until later. This was an opportunity for them to learn what would work better for them next time and to identify strategies for getting together with their extended families.
Staying Active Through the Seasons
When the groups started it was January and cold. They had to figure out what type of activities felt good to do in the winter. As the warmer days appeared in April, most of them were excited to get outside and this motivated them to kick things up a bit. Now we are in the hot and humid days of summer, and that has made the outdoor routines more challenging. Not everyone does well in this kind of weather, and for a number of people it has been difficult to find something they like enough to do indoors.
Yet much like having a few days of overeating or unhealthy foods, it doesn’t feel good to stop being active and it is an opportunity to figure out a backup plan to stay active in the heat. Some ideas they had were to find an indoor activity in the AC, to get out even earlier in the morning or later in the evening, join a club for the summer, to get in a pool or to just do it anyway. What is different from when they started is now they want to stay active and are disappointed if they can’t find a way to do that. They aren’t trying to be good and comply with doing a certain amount; instead they don’t want to lose the great feeling of being active and successful or slip back into their old ways.
Being Motivated by Seeing Before & After Results
The key to motivation is seeing your success, especially when you can compare a before and after result. The contest group had that opportunity when they went for their quarterly fitness and health assessments. They revisited Heidi Thompson and Lauren Rittenberg at HEAT Training in Amesbury to get their fitness levels checked. Across the board, everyone saw considerable improvements in their cardio vascular fitness and strength tests. This is impressive since some of them are doing a great deal of fitness each week and others are doing much less, and since few of them have seen much change in their clothes. Yet they all had lost inches and they all had made substantial progress. This was reinforced by the health check ups they had at Cornerstone Family Practice in Rowley.
What they learned is that success and how they feel in their bodies or about themselves has nothing to do with weight. They are all thrilled with how much they have accomplished and how much more fit and healthy they have become. And now they are motivated to do even more.
Debbie Tateosian – Greatest Improvement in Health
She won last time for the most changes in healthy lifestyle behaviors, and she was close to winning the award for most improvement in fitness this time. She has been very active keeping up with Taekwondo, a group exercise class, walking (and now jogging), experimenting with racquetball and starting up kayaking. She totally changed the way she eats and has discovered she can stay easily in control around food. She loves how good it feels to be fit and is having fun being more active.
Maureen Willey – Greatest Improvement in Fitness
This award went to Maureen, who like Debbie, has discovered the joy of being very active. She started out doing water aerobics and a bit of walking, and now she does aquatics regularly and loves the classes that really push her. She’s adding swim lessons and laps, walking, biking and kayaking. She did a 10k walk for charity and is gearing up for a bikeathon to raise money for Parkinson’s disease in the fall. She has been amazed at how much she prefers healthy foods and so easily controls her portions. Maureen feels fantastic and loves the changes in her life.
Sharon Clark – Greatest Improvement in Healthy Lifestyle Behaviors
This award is so much more than about eating well and becoming more active; both of which Sharon is doing. It is about self-care and making yourself a priority in a healthy and positive way. Sharon has been clear from the start of this contest that self-care is her goal and what she wanted most to achieve, and she is doing that. After suffering for years from an accident, she is now finally getting the treatment she really needed for the pain in her right hip and leg to be more active. Like Maureen, Debbie, and the others, she is choosing healthy foods and in control of what she eats. And she has made major breakthroughs in how she takes care of herself, and the changes are making her happier.
Awards & Sponsors
The quarterly awards are provided by the Contest sponsors. The award for Fitness Improvement includes a 3-month wellness membership at the YWCA and a $75 gift certificate to Gentry’s Consignment Boutique (affordable top fashions). The Improvement in Health award has a $75 gift certificate from both Grateful Spirit Massage (wellness bodywork services) and in home cooking (personal chef services). And the award for Healthy Lifestyle Behavior changes includes a $75 gift certificate from Spa Paradiso & Salon (wellbeing spa services) as well as Carry Out Cafe (healthy meals to go).
Read What the Participants Have to Say
Find out what else the group participants have to say about the small successes in their lifestyle, when they add their comments to this blog. And please share your own insights about what works for you. It may be just the spark that helps another person reading this blog.
For more information about the contest and contestants, visit www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,
Making healthy dishes can be fast, easy and hardly any work to prepare, and that is how I manage to fit healthy meals into my daily lifestyle. It can take just five-ten minutes to prepare a meal using healthy whole foods.
So I invited them all to my home for a cooking demo and a healthy balanced meal. On the menu was four different ways to prepare asparagus, along with two easy ways to have fish and two super simple side dishes (basmati rice and sweet potato). It all started with a wonderful bean spread that took only a few ingredients and 5 minutes to whip up.
Here is what I did for our evening event:
Yummy Bean Spread – Everyone Loved This!
Served with Kashi stone-ground wholegrain crackers as well as Blue Diamond’s nut-thin rice crackers (for those who are gluten intolerant).
1 can Cannellini beans – mashed with a fork (after draining the liquid)
1 Tbsp Olive oil
3 Scallions (or 1 slice red onion) – finely sliced
2 tsp Rosemary – fresh (or sage or thyme)
Salt & pepper
Mix all ingredients together.
Can also add tiny bit of lemon or sherry vinegar.
Can put on top of sliced banquettes – as a cannellini bean crostini.
4 Simple & Easy Ways to Make Asparagus
Rinse asparagus and break off one end to see where the natural break is. Then cut all the other asparagus in the bunch by the same amount. This saves time in having to break each end off.
1. Roasted Asparagus
Line a baking sheet with tin-foil and spray with olive oil from a can. (I used PAM for this)
Lay the bunch of asparagus across the sheet.
Then spray the olive oil again across the asparagus to lightly coat them.
Sprinkle with a mix of salt and thyme. (I used a mortar & pestle to release oil from the thyme)
Broil (or bake at 400 degrees) for about 10 minutes – until starting to shrivel and brown.
2. Steamed Asparagus with Balsamic Vinaigrette
Place the bunch of asparagus into a large frying pan or sauté pan.
Add 1/4 cup of water.
Cover with a lid.
Cook for 3 minutes until the asparagus starts to get a tiny bit soft and the water is gone.
Don’t let it fully cook, or it will quickly get too soft.
Place in a dish and pour balsamic vinaigrette over the asparagus.
(I used Lilly’s balsamic vinaigrette, which you can get at most grocery stores.)
3. Steamed Asparagus with Garlic & Herbs
Same first 5 steps as #2.
Push the asparagus to one side of the pan.
Pour 1 Tbsp of olive oil in the pan where you have created some space.
Add in 1 clove minced garlic (fresh or from a jar)
1 Tbsp minced fresh basil
¼ cup minced fresh parsley
Cook the herbs and garlic in the oil for about a minute or two.
Mix in with the asparagus and remove from heat.
4. Sautéed Asparagus with Onions, Garlic & Herbs
Cut up bunch of asparagus into 1 – 1½ ” pieces.
Heat up frying or sauté pan with 1 Tbsp of olive oil
Sauté the onion and garlic for 1- 2 minutes
Add in the chopped asparagus.
Sprinkle with bit of salt and dried thyme (or any herb you like).
Cook until asparagus gets a bit soft.
Super Simple Sweet Potato Even the Kids will Love
Roasted Sweet Potato “Chips”
Rinse a large sweet potato (or yam) and slice diagonally in ¼” slices.
Line a baking sheet with tin-foil. You can often reuse tin-foil from prior roastings.
Spray with olive oil from a can. (I used PAM for this)
Lay the pieces of sweet potato on the sheet.
Then spray the olive oil again across the slices to lightly coat them.
Sprinkle with a mix of salt and thyme.
Broil (or bake at 400 degrees) for about 10 minutes – until starting to brown on bottom.
You will have to use a spatula to check the bottoms.
A Fish Anyone Can Make
You can broil a lot of different fishes, and for this event I picked up a pre-marinated “cajun” catfish at our local fish store, David’s Fish Market in Salisbury. You can also take a white fish and marinate it yourself.
Line a baking sheet with tin-foil.
Lay the fish pieces on it.
Broil for about 8 minutes – if about ¼-½ ” thick. (5 minutes if thinner)
Turn over and broil for about 4 minutes.
It is done when you can slide your fork all the way through, without any resistance.
This is the same way you can make swordfish. Top with bit of salt, pepper and a seafood rub, and broil for 8 minutes. When you turn it over, you can re-apply the seasonings or not.
How simple was that!
The basmati rice was from a brand called Tilda, which comes in a blue foil bag. You boil 6 cups of water, then add in 1 cup of rice. 10 minutes later, you strain it (pouring the rice and water into a strainer) and then douse with hot water. You get perfect rice that isn’t sticky.
The remaining shrimp dish came from a Williams Sonoma recipe called Shrimp with Wine & Herbs out of their “Food Made Fast: Seafood” cookbook.
Read What the Participants Have to Say
Find out what else the participants have to say about their cooking demo evening with me, when they add their comments to this blog. And please share your own insights about what works for you. It may be just the spark that helps another person reading this blog.
Have a fit and healthy week,
Healthy Lifestyle Changes Aren’t Easy
It is easier to make a change than it is to maintain it. That’s why so many people can do a diet or a fitness program for a while and then find themselves derailed and back to their old unhealthy and inactive habits.
Here are 4 Ways to Make Healthy Choices Easier:
1. Having Healthy Options Nearby
If you have healthy foods that are just as easy to grab as junk food and a beautiful place to exercise right outside your door… then it is much easier to make healthier choices as you go through your day. Most people gravitate to the healthier option if it is just as easy as an unhealthy one.
This has been the lesson many of the group participants have learned. They now make sure to shop ahead so they have enough healthy snacks and foods during the week. This makes it easier to pick healthier choices at work, at home, in their car or in a bag if they out and about, because they are making sure they are well stocked in all these places. They are also making sure they have water bottles or ways to get at water, rather than skipping it or having something else like soda.
And many of them are enjoying the new Coastal Trails in our town. They find it much easier to want to get out for a walk, bike ride or jog, because the trails are easily accessible, nicely maintained and inviting. I’m noticing how many people are using the trails, so clearly this readily available option for getting exercise is making a big difference in motivating our local residents to do much more walking.
2. Staying Conscious to Be in Control
The second way to stay on track while making a lifestyle change is to be conscious of what works to keep you motivated and making healthy choices and what sabotages your good intentions. If you aren’t fully conscious as you overeat, grab an unhealthy snack, skip your exercise plans or excessively drink, you can’t make a different choice. You only have options, if you are conscious enough to recognize what it is you are doing at the time you are doing it and what it is that is driving you to make an unhealthy decision.
Staying conscious enough to make a different choice is easier than you might imagine. Those in the New You 2010 programs stay aware by tracking their hunger levels during the day, which is simply marking on a scale from 0-10 where their hunger levels are whenever they eat – and any other observation they have.
They also use a fitness journal, which helps them see their goals (which they create for themselves) and the days they hope to achieve them. They then track how they feel afterwards and how they did in meeting that goal. And, they can see their progress week-to-week. As with the food journal, it isn’t about being good or perfect, it is about having a way to stay conscious of what you are doing and having some accountability.
3. Focusing on Feeling Good, Not Being Good
We aren’t taught to focus on how we feel physically and letting that be our motivation; instead we are encouraged to focus on meeting specific goals, doing as we are told and being good. Yet the secret to success is doing what feels good, not striving to be good.
When you first start a diet or an exercise program, you are motivated to comply and be really good. But it usually doesn’t take long before it isn’t so easy to be good and fully do everything you’ve been told you have to do. By the third or fourth week, most people struggle to follow the diet or do all the exercise they have been instructed to do, and that creates a feeling of being bad and failing. It isn’t long after, that people give up with the belief they can’t be successful.
When you focus on choices that feel good to do, like a satisfying healthy meal that is easy to prepare or going for a walk that leaves you feeling fantastic afterwards, you want to do more of these things. The emphasis isn’t on being good or perfect, but on doing what feels good to your body and your state of mind. The New You 2010 participants have discovered how true this is. The more they focus on what is in their best interests, what feels really good to them and what makes them feel good about themselves, the more they want healthier foods and to increase their activity levels. They have stopped trying to be good; instead they are discovering just how good feeling good can be.
4. Having Just Enough Accountability
Staying conscious, having access to healthier options and focusing on feeling good doesn’t happen over night. So it really helps to have someone or a group to account to, in order to stay on track until this does become second nature.
This can take different forms, and for some it really helps to fill in a journal and submit it each week to someone who can provide positive feedback (rather than what wasn’t good enough). For others, all they need is to share what they’ve accomplished on a regular basis to a group or person who is simply supportive. And for some, it helps to have a partner who does it with them.
The best type of accountability is done without any judgment. You don’t need judgment; you need support, positive encouragement and someone with whom you can celebrate your achievements. And that is just what we do at our meetings each week. Everyone shares their successes when they check in, and we look for what is working for them and why. This gives them just enough accountability and greater motivation.
Read What the Participants Have to Say
Find out what else the group participants have learned about what helps them stay on track, when they add their comments to this blog. And please share your own insights about what works for you. It may be just the spark that helps another person reading this blog.
Have a fit and healthy week,
The past couple of weeks have been particularly challenging for a number of people in the groups. When I asked them to share any success they had despite the difficulties, they each found one they could feel good about.
When you focus on successes, you stop focusing on what you didn’t do, should have done or your perceived failures. Instead you see what did go well, what worked best for you and that you can succeed. This is critical to being able to stay on track.
For many of them in the groups, the one thing they found that really helped them to have some success was their awareness. For example, they stayed aware of when they got full, so even if they were triggered to overeat, they were able to stop before they lost control. They listened when their body started to hurt and took time off without feeling guilty. And they were conscious of their desire to turn to comfort or junk food, and if they did have some, they were able to keep it to a minimum. They shared honestly without beating themselves up and could see that by staying conscious of what was going on and how they were feeling, they didn’t revert to old habits which would have been so easy to do.
There will always be days or weeks when they will struggle with issues in their lives, don’t meet their goals or feel like they’ve gotten off track. It happens to all of us. A month ago I had vertigo for several weeks. Life isn’t predictable or easy to manage. Plans get changed, emotions get stirred up, injuries happen and illnesses will catch you off guard. Or worse, as in the case of one of our contestants, who has been out for weeks from a bad auto accident, you can get derailed for long periods of time.
Instead of judging yourself or getting caught up in the disappointment, what everyone in the groups are discovering is they can learn from these experiences and get right back on track. In fact, these are golden opportunities to create strategies for similar future situations. You can look back and see what might have worked better for you, which would have left you feeling good physically as well as mentally and emotionally. The objective isn’t to look back to see how you could have been better at being good, because that isn’t the issue. It is not about being good or bad. It is about doing what leaves you feeling good and about respecting your body and yourself.
Here are some strategies that resulted from our discussions:
- If you have worked your way up to walking for 25 minutes – or whatever amount you can now do, avoid taking a much longer walk even if a friend invites you to walk the length of our new rail trail or any other great walk in the area. Know your limits and speak up, letting that person know you’d love to walk but that after x number of minutes you’ll have to turn around.
- Remind yourself that 10 minutes, one mile or one loop around the block is enough exercise, if that is all you think you feel up for. It is better than nothing, and who knows, you may find you want to do more once you get started.
- If you begin to notice some aches or pain in your feet or legs, don’t push through it or pretend it isn’t there and continue with your goals for the week. Instead to take it as a warning signal that you may need to back off the exercising, do some icing, add in more stretching, see a practitioner or do an activity that doesn’t put exertion on that area.
- If you are making dessert for company that is visiting, you don’t have to serve big pieces or an 1/8th of a pie. You can make the servings much smaller, so each person doesn’t feel compelled to eat more than they want or need.
- Notice if you are really enjoying the food you are eating and if it is really all that satisfying. If you aren’t satisfied or don’t really want any more of it, to throw it away – even if it is ice cream.
- Buy one meal and split it three-ways with the kids instead of a full meal and two kid meals.
- And last, but not least, sometimes you have to tell yourself to “Just Do It”. We all have times when we come up with excuses and resist doing something we know will feel good once we get started, and it helps to give yourself a strong nudge to just go do it anyway. When I first started exercising, that is exactly what worked for me. I would say to myself, “too bad, no discussion, just go it”, and that would be enough to get me in my sneakers and downstairs.
Read What the Participants Have to Say
Find out what else the group participants learned from talking through ways to create strategies from their challenges.
Have a fit and healthy week,
This week, I asked everyone to share a significant change in the way they were eating since starting the New You program, and to pick an area they had listed in their contest application as a major problem they wanted to solve. It was amazing to hear just how much had changed, and how easy it had been to make the changes.
A Change in Mindset
To date, they have been shown how to pay attention to their body’s hunger, satisfaction and fullness levels, the basics of nutrition, and how to balance all foods in moderation – as you’ve been reading in this blog. They have been encouraged to notice how different foods or beverages leave them feeling, and to stay conscious when they eat so they can remain in control. They have been discouraged from labeling any food as bad or criticizing themselves when they are challenged to pick healthy choices or in controlling portions.
They have not been put on a diet, been restricted in any way, or been told what to eat or not to eat. There has been no judgment about their choices, but instead a focus on feeling good physically and satisfied emotionally.
And the results within just six weeks are impressive, because no one feels pressured, forced or restricted. Instead they have changed their mindset and been given freedom to do what feels best and works best for them. With this approach, they have all easily, intuitively and naturally gravitated to healthier foods and beverages, low-glycemic balanced foods, smaller portions and more frequent meals. And they have done it by choice, not to win an award or to lose weight fast. Instead they have done it because it just feels and tastes so much better.
Here is a summary of what has changed during the past six weeks across the 4 groups participating in this New You 2010 program, including the contest group.
Portion Control is Now Easy
Nearly everyone struggled with portion control and wanted a way to manage how much they ate, particularly at night, when entering the program. When they first started paying attention to when they started to become full, many found it didn’t feel good and others discovered they had no idea really what fullness felt like.
Now, everyone has easily shifted to eating when they get hungry and stopping before they get full, with perhaps a couple of exceptions during the week, and even then they almost never overeat by that much.
As several people said this week, they just don’t want to eat beyond the point they are satisfied and it has become easy to simply stop. They have found, whether they journal or not, that they are remaining conscious of their hunger and fullness levels when they eat, which is changing their behavior naturally. Others pointed out that by getting enough to eat during the day and not getting too ravenous before dinner, they are more in control and don’t overeat at night. Some noted they are easily taking food home when they go out to eat, which is something they never used to do.
Choosing Healthier Foods is More Satisfying
When most of them filled out their applications, they wrote about the struggle to make healthy choices and many of them shared they weren’t sure if they had or even knew how to eat healthy meals. So many of them had dieted, and sadly diets are seldom healthy.
Now they are gaining confidence that they know what is healthy and are making healthy meals and snacks. They have been experimenting with the foods they already eat, and finding ways to make them more nutritionally balanced with other foods or by finding healthier alternatives (such as whole grain vs refined flour pasta). They haven’t had to change the way they eat drastically. Instead they have made minor modifications and begun experimenting with new recipes. As importantly, they are combining foods in a way they find most satisfying, so they don’t feel like they are being restricted or being put on a diet.
Many of them shared how much they were enjoying their healthier choices and how much better they felt physically and mentally. They are discovering how to balance foods that give them more energy, last a few hours, and taste so much better than what they used to eat. In the process, quite a few of them are getting excited about cooking, trying new recipes and checking labels to make healthier purchases. Some are figuring out better ways to plan their grocery shopping and prepare foods more effectively.
And, many of them are finding they want more fruits and vegetables, so we talked a bit about ways to more easily and quickly prepare vegetables. We will also have Katie Habib, our personal chef sponsor from In Home Cooking, do a class for us on ways to plan and prepare vegetables in April or May.
Excessive Overeating and Bingeing Seldom Happens Now
As I explained to the groups early on, there is always a good reason for overeating and bingeing. The trick is to uncover the subconscious trigger driving you to eat when you aren’t hungry or are already starting to get full. The first step in doing that is to simply observe with curiosity when you overeat and not judge it.
Very often the cause is an internal battle between beliefs you are carrying about food (such as food you shouldn’t have) and emotions caused by unmet needs (such as foods you love and have been deprived of). The drive to overeat and binge can also come from beliefs about wasting food, eating everything on your plate and deserving a reward. It can also be the result of using food to repress emotions and using food to cope with what is going on in your life.
Nearly everyone had been doing excessive overeating to one degree or another, and now it is very rare. They are seeing what is triggering them and they are either changing their beliefs, acknowledging their needs and finding ways to get those needs met, or they are coming up with strategies to avoid getting triggered in the first place. Several shared how amazing it was to them that they no longer graze after dinner or have any desire to eat foods in large quantities. They might have a little something at night, but just a bit, and very often they are happier having it with dinner as part of their balanced meal. As one person put it, there just isn’t “any desire anymore to overindulge”. Others pointed out that because they no longer feel restricted or deprived and instead have permission to eat what they want in a structured way, they are perfectly satisfied and don’t go looking for more food.
Beverage Choices Naturally Healthier
A number of people had been drinking a lot of soda or alcohol, which we haven’t talked much about in the groups. For a few it was a big issue, and they have specifically worked to uncover what is driving them to drink so much and to come up with strategies to reduce their quantities. And that has worked really well. For the others, they simply found they didn’t want as much of it and started drinking more water or seltzer water instead. For them, the change just naturally happened because it made them feel better. And for another, what naturally occurred was a greater desire for a higher quality drink than for quantity.
Addictions and Cravings Seem to Have Disappeared
For those who felt they had carb or sugar addictions when they filled out their applications, none felt they had these now. The cravings have disappeared, and many believed it was because of their balanced food choices and their ability to enjoy a little of whatever it is they love as a part of their meals or snacks.
If they want a cookie, they can have one. If they want chocolate, they can fully enjoy it. And since they are no longer deprived or beating themselves up for slipping, blowing it or being bad, these once forbidden foods don’t hold power over them. Instead, they are eating to be satisfied instead of indulging to make up for what they can’t have or didn’t get to have in the past.
What is also making a big difference for a number of them is breakfast. In the past, they were eating primarily carbohydrates and mainly simple carbohydrates (such as a breakfast of cereal, milk, fruit and fruit juice), which was fueling carb cravings the rest of the day. Now, by balancing their breakfast with more complex carbohydrates, protein and fat, they aren’t spiking their blood sugars first thing in the morning, and the desire for carbs has dropped off.
The Changes Don’t Feel Like a Sacrifice
As one gal put it, “it doesn’t feel like a sacrifice” to make healthy changes this way, and that is why they are all being so successful. Simply by having awareness when eating, a simplified understanding of nutrition and the freedom to make choices that feel best, they are willingly and intuitively making positive changes they will easily maintain long-term. They don’t have to rely on willpower to do as they should, because there are no rules and restrictions – just common sense that feels good.
Read What the Participants Have to Say
Find out what the participants have to say about their changes with food, which they usually add the Monday after this post goes live. Please feel free to add your own comments as you follow along.
To participate on your own or in a group, check out the contest website for details and tools at www.aHealthyLifestyleWorks.com/contest.
Have a fit and healthy week,
This week, our sessions started a bit differently. I asked everyone to share what it was that allowed them to succeed at reaching all or part of their fitness goals. As it turned out, all but those who had illnesses or other situations outside of their control, met their goals and most exceeded them. They have been doing this for several weeks now, and I wanted to hear what was enabling them to stay on track and be successful.
Three Powerful Ways to Continually Reach Fitness Goals
The most obvious reason mentioned is accountability, which is why having a group, coach or other support structure makes all the difference when you are making lifestyle behavior changes. It is very hard to do this on your own, both when you get started and as the going gets tough to maintain the changes as a way of life. This is another reason I made this such a long program. It takes time to get new lifestyle changes integrated so they are a natural part of you and it no longer takes energy to stick with the new mindset and behaviors.
The second reason many gave for their success was the freedom to feel okay about making small changes they could achieve and then feeling motivated by that success to do a little bit more. In all the groups, most of them had exceeded their goals and felt really good that. They were excited by how good they were feeling from moving more, and quite a few are already seeing improvements in stamina, strength and energy. They were also jazzed by the ability to choose activities they found most enjoyable, such as walking outside instead of getting on indoor equipment, using the Wii Fit, or dancing with their kids instead of “exercise”. Any movement that gets your heart rate up into the fat burning zone and is sustained for a period of time counts as aerobic exercise, even if it is housework, yard work, washing the dog, shoveling, dancing around the house or playing in the snow. When you get rid of the rigid definition of exercise, you discover a whole world of aerobic options.
A third reason I heard was the versatility and flexibility they had to change their mind and pick other fitness activities during the week that better fit their mood, situations or schedules. They aren’t being forced to comply to specific fitness regimens, and they have the freedom to do what feels and works best to reach their goals. They also aren’t being encouraged to do too much or risk overdoing it, and many of them appreciate that. It is very easy to do too much and feel too stiff or sore to get back into a routine, which is often what derails people for days, which turn into weeks (or even months and years) as they feel overwhelmed by the prospect of starting over again. It doesn’t have to be that overwhelming, nor is it necessary to overdo it. It is best to make goals that are within your ability and totally realistic, and then to increase those goals week-to-week by no more than 5-10%. You can even decrease the goals if you know that is all your schedule will allow, as some people did for the vacation holiday. This assures you are always setting goals with a high level of confidence you can achieve them.
Creating a Way to Track Fitness Goals
What is helping them set fitness goals is the use of a fitness journal, which they began using a week ago. This gives them a place to set goals each day for up to two different aerobic activities and some stretching. And it gives them a way to track what they accomplished and how they feel. The journal can be found on the contest website at www.aHealthyLifestyleWorks.com/contest . Many people are finding this journal very helpful, and others are interested in creating their own variation of it, and I don’t have a problem with that. I told them, what is more important is they have a journal that works best for them as a part of supporting their healthy and fit lifestyle; not what is best for me or to be in compliance with my rules. Not only that, as they begin to add in strengthening exercises they will need a way to track that – either as a part of this journal or on another form.
Finding a Willingness Rather Than Willpower
As each person checked in and shared what worked for them, I could hear a genuine interest, motivation and willingness to be active this past week. They weren’t relying on willpower as much as they were on the desire and choice to do what would leave them feeling better physically and about themselves. They aren’t fighting the process but finding themselves willing participants to be active. If you have to rely on willpower, you will lose the energy it takes to keep it up. Whereas, if you focus on the desire to feel good, you will increase your willingness and self-motivation to stay active. It is more than a change in mindset; it becomes an internal driver of self-care.
Read What the Participants Have to Say about Reaching Their Goals
I can only summarize what the participants are experiencing in this blog post, so read the comments to find out what they each experienced for themselves this week.
To do this for yourself, either on your own or in a group, check out the contest website for details, tools and instructions to join them on the contest website.
Have a healthy and active week,
I’m pleased to announce the New You 2010 Healthy Lifestyle Contest for Greater Newburyport – a group of towns along the Northshore coast of Massachusetts. This contest is designed for people who want to finally become a health, fitness or weight loss success story like you read about in magazines. This isn’t a weight loss contest but a contest for greatest improvements in health, fitness and healthy lifestyle behaviors which is the key to sustainable weight loss and finally being free of worrying about weight gain.
I know, because that is how I became a success story. Nine years ago on January 1, 2001, I began exercising and eating better in a way that changed my whole attitude and mindset about fitness and taking care of myself. For the first time in my life I didn’t quit and give up. Instead I stuck with it, and two years later I had dropped from a size 16 to a size 4. It took longer than if I had done a quick weight loss diet or extreme fitness program, but I had succeeded to stick with my new healthy and active lifestyle. More importantly I was discovering a love for fitness and wanting to be even more fit. For a gal who hated exercise and had a long history of yo-yo exercise and dieting, this was miraculous. Yet I discovered a way to get and stay fit that was motivating, so I no longer had to worry I would get off track or gain all the weight back. Nine years later, after going through menopause, I am still fit and wearing size 4s or 6s.
My discovery led to a shift in careers and a passion for helping others create and maintain a healthy lifestyle that feels so good they too can succeed for the long-term. I’ve since become an expert in overcoming the sabotage that keeps us from meeting our goals, staying on track and feeling motivated to exercise, eat well and make ourselves the priority. While I’ve helped hundreds of people individually make changes for long-term success, I realized recently that I could do more by creating a contest here in the Newburyport area where I live.
There are eight contestants who are committed to successfully creating and maintaining a healthy and active lifestyle so they can be in control of their weight and be free of their issues with food and exercise. During the next two years, they will be sharing their experience of creating and then maintaining their new healthy lifestyles on a Newburyport community blog, http://www.newburyport-today.com/ .
At the same time, three other groups will start the same two-year program, and they will be sharing their experience here on this blog, by commenting on my weekly New You 2010 post about the program theme for the week.
Follow the contestants each week on this blog.
You can also participate in the program on your own or in a group with the guidelines I post each week on the contest site at www.aHealthyLifestyleWorks.com/contest.
Here’s to a healthy and active new you!
Rudy, Danny, Liz and Amada are the final four contestants, and their last challenge was going home for 60 days and preparing to run a 26 mile marathon. One of them will be voted off this coming week.
What they realized in going home was how much they had changed – and not just physically. At home they came face to face with some of the issues that led to their obesity in the first place. While at the ranch, they focused on physical changes and discovering how much they had let themselves go. Back home, they were seeing that it isn’t just the physical that has to change in order to really succeed. They have to address the underlying subconscious mental and emotional issues that drove their unhealthy behaviors and overeating in the first place.
While this episode was going on, a former Biggest Loser winner, Ryan Benson, failed to return to the reunion show held last week. He had regained most of his weight back and admitted to extreme fasting and dehydration during the show in order to win. And just a couple of weeks earlier, Daniel Wright, who has done the show twice, went home. Daniel now admits he struggles with binge eating and kept that hidden during the show. Most likely it was even worse when he got home, having been severely deprived for the past 10 weeks. Overeating or bingeing after extreme dieting and deprivation is normal, and no doubt many other contestants have found themselves over-indulging once back home. This may explain why half of the Biggest Loser contestants have regained most or all of their weight loss.
Programs, like the Biggest Loser, are failing to address the underlying drivers of obesity that each of their contestants will deal with after the program ends. This is a disservice to those who put their trust in the trainers and dieticians, as well as to those watching the programs. It simply isn’t a matter of extreme diet, exercise and weight loss to be a success and maintain weight loss. If it were, obesity would have been solved long ago.
What drives our behavior are subconscious thoughts, beliefs and feelings, and when it comes to food and exercise these are complicated and unique to each person. Binge eating, for example, can be driven by a subconscious rebellion against food restrictions, an unmet need that is soothed by food, a means of keeping unresolved emotions repressed, or a reaction to not getting enough food and being compelled to make up for that deprivation. The triggers for dysfunctional eating can come from nearly anything, and without understanding how to be aware of them, how to resolve them and strategies to limit them, they will continue.
Rudy, Danny, Liz and Amanda all hope to go home the next Biggest Loser winner, yet they also share a concern about their ability to maintain their weight loss when the show ends. They have every reason to be concerned, because they haven’t been given the tools and experiences they really need to change their relationship with food and fitness from the inside out.