BE PROUD! / Dining Out

I am so proud of all of you.  Don't quit!  Keep going.  We have so much more practicing to do and so many new things to still learn.

So far we're practicing: 

• Eating 6 smaller, low glycemic meals each day and getting 1/2 our body weight in oz of water.
• Discovering lifestyle activity and moving our bodies more in a way that revolves around what matters most to us.
• Dreaming!  Knowing what motivates us and how we can keep moving forward toward what we WANT.
• Making healthy choices.

Did you know that you CAN make healthy choices when you eat out? It is actually rather simple. The first thing you have to get over is feeling like you shouldn't ask for your food the way you need to have it prepared. The second thing you need to do is realize that any restaurant can make things not on the menu. The third thing you need to know is what you should order…this dining guide will help you do that.

Next time you go out, order well and let us know where you went and what you had. It helps us all see what is available at each restaurant but also that you can go anywhere and make good choices.

WEIGH IN DAY!!!

Today we are one week in!

 I am so proud of ALL of you! 

And you should be very proud of yourselves! 

Remember it is not about the number on the scale! It is about the everyday changes you are making one day, one change, one choice at a time! So take pride in even the smallest change you have made to better your health!

When I first started my journey, I had a friend who had started a few months before me. So she had shared her "numbers" with me. When I had completed my first week I expected the same number she had had…..That didn't happen! You know why? Because we are each different, our bodies, our minds, the way we react to the new lifestyle. That's what makes each of us so special! So unique! Why did I expect the same…Because we started at almost the same weight, we are built the same, for the most part anyway. But you know what happened, I lost a really good amount my first week, but I didn't let myself feel the pride because I was so hung up on the fact it was less then her first week…Pretty dumb right?

I have since learned it is so NOT about that number on the scale! You know how I asked you to take before pics and measurements? Well this is why! As I said we started at almost the same weight and her "numbers" were bigger…but guess what…my inches were more! And before I knew it I was seeing myself as being the same size as her, wearing the same size clothes, even though she weighed less then me! So don't compare friends, just rejoice in YOUR success! Celebrate you!

So please no matter what that number on the scale today…Take pride in what you have achieved, the changes you implemented and the closer you are to those goals! At week 4 we will re do those measurements and you will be amazed at the inches you have lost!

For now if you want please share your successes and encourage each other!

I can't wait to hear from all of you!

Two Plates

Fishs Eddy, one of my favorites stores in the Flatiron District of New York City, has a whole line of plates and bowls with the most awesome sayings on them.  These are the dessert plates!  I am so getting this dish set some day!

Making a Million Choices
How did your week go?  Well...I cheated.  I totally fell off the wagon.

As a health coach, I hear it ALL the time! 

I'm a firm believer in the way we talk to ourselves.  Our words matter.  Whether we are speaking them to others or talking to ourselves.  So, maybe...and I could be wrong about this, but I don't think I am...it would be more helpful to be honest about what has happened.

When I think of my "bad days" or "off-plan" days as "cheating", I suppose I'm right--in that I have cheated myself.  But I think, in the past, when I've said I cheated it meant something different.  It means I've done something sneaky and underhanded.  That the food called to me and I just couldn't do anything but eat it.  Cheating gives the power to the food and strips the power from me.

We each have the power to make decisions in our lives.  When you make a choice--healthy or unhealthy--own it.  You have the ability to make whatever choice you want to make.  That's why you always here me saying, "I'm not going to tell you what to eat or not to eat.  I'll provide you with all the resources for you to make good choices."

When we accept that what we eat or how we choose to move our bodies is OUR choice, then it also empowers us to think differently.  It empowers me to SEE the choices in front of us and to be more deliberate about making them.

TWO PLATES
IMAGINE: There are always two plates in front of you!

Plate #1 has that handful of goldfish crackers on it (or chocolate cake or the scraps of my kid's PB&J or yofro--you name it, whatever your "thing" is).

Plate #2 has all of my dreams for my future on it.  This is why I always have my vision board in front of me...because it is my second plate, ALWAYS!  And I need to see it in front of me, just like I see the tempting food.

We only get to choose one plate.  

We can only choose one plate, because at this time--if we want to lose weight and get healthy (which most of us do on here...only a few of us are already in a very healthy place with our body and mind), then those two plates oppose each other.  The goldfish crackers, small and insignificant as they are, keep us from my goals and dreams.  

When we see our moment by moment decisions as our choice, then even when we make a foolish choice, we know that we also have the power to make MORE choices.  Thankfully, it isn't our LAST choice.  We get to make lots more choices.  So, we can make the next one a better choice.  And the next one.  Take it one choice at a time.

Looking at it this way has personally helped me to choose what I REALLY want--to get healthy, to run with my kids, to wear that cute outfit, to get those high boots up over my calves, to live like a healthy person, to prevent myself from being diabetic or having heart disease, to be FREE to be who I was created by God to be.

I don't want to get to the end of my choice and see the words "Big Mistake"--but, even if I do--there are a million more opportunities to make a better choice.

How did your week go?

Great--I made a million choices, one at a time.  And I chose my dreams!

What's Your Motivation?

So, here's today's question...

Why do you want to change?

No...really.  WHY?  Why would you do this 90 day challenge?

Why do you want to improve your health?

If you answered "to feel better" or "to look good" I have unfortunate news for you.  Your change will likely not be lasting.  

You might make changes at first, but soon one of two things will likely happen:

1) You'll have some measure of success and soon you will start to doubt that you need to continue and you'll go back to your old ways.

2) You will not have the success you're looking for, or at least not have it fast enough, and then you'll want to quit and return to your old habits.

Unclear motivation leads to a very predictable cycle:

• You take action steps
• You feel start to look and/or feel better
• The pressure to take action now lessens
• Your emotional conflict diminishes
• You don’t see a need to continue taking action
• Your original behavior returns.  

Be specific about all the things you really WANT.  Grab onto something you can CREATE.

Here are two short stories to consider:
STORY #1

When Fear Comes Calling

Once upon a time you were lost in a dark forest.  The night sky was wrapped around you like a foreboding, menacing cloak.   You couldn't see more than a few feet in front of you.  With heart pounding, you put one step in front of the other in hopes to get out of the dense, dark wood.  And then, just when you thought it couldn't get worse, it does.

Wolves!

Despite your lack of clear vision, you begin to run.  The rhythm of your steps is keeping time with the pounding of your heart.  You can hear the beasts creeping in on you, so you look back to see if you can guess their distance.  THUD!  You trip over some vines and branches.  Your ankle twisted, your hands scuffed and your face bleeding, you find the strength to get up and keep on running.  Now you're stumbling, praying to God that you will get out alive, when suddenly a large fallen tree is in the middle of your path.  With hands throbbing in pain from your fall, you can hardly even think of how you can overcome this impossible obstacle.

Now you can hear their footsteps, almost feel their breath.

You throw your leg up over the tree, but you fall and miss your hurdle.  Don't stop now! you tell yourself, and despite your pain, you try one more time to get over the obstacle before you.  It seems impassable, and one more time you fail to clear the obstruction.  OH GOD, NO!

In hopeless surrender, you curl up in a ball and cry.  Tired.  Weak.  Injured.  And wolves...about to bear down on you.  There seems to be no escape.  You lay down and accept your fate.

Your last thoughts are of your family and how you never planned for this to be the end.

STORY #2

Where Treasure Awaits

You read the note again.

All the riches to sustain you and your family for the rest of your life await you under the Golden Gate Bridge.  You, your children, and your grandchildren will never want for anything.  The treasure chest has your name on it.  It's waiting for you to claim it.  All you have to do is get to it.  Oh, and you may not use any form of transportation other than your own two feet.

Would you go?  Of course!

You're out of shape, and it's a very, very long walk--so you better take some friends.  Make sure you have the proper clothing and all that you need for such a long distance.  Grab a map and...you're off.

It's a hard journey.  Much harder than you expected.  First, it's blisters on your heels.  Then pain in your thighs and calves.  Your back feels like you've carried bricks all day and your lips are chapped and dried from the sun.  You've hardly begun.

"Don't quit!  I'm with you!  Get up, and let's keep going.  Rest a day or two if you need to, but let's keep going,"your friend says.

You cry, but know it's worth the pain.  You rest a few days and get back up to walk.  You limp, but others hold you and help you.  You rest when needed and walk when able.  At some points you even find the energy to run.

The Golden Gate Bridge is close now, but you begin to doubt.

"What if the treasure isn't actually there?  What if this isn't what I want?  I'm a total fool!" You turn back and walk miles backward toward home, crying.

"You've come so far!  Please--don't go this way!  C'mon," your friend says.  "Just go look.  Go see if it's real.  Go see if it's really what you want."

For days you sit and think.  And then you get up and you keep walking toward the bridge.

There it is!  A treasure box with YOUR name on it, just like the note said.  You open it and begin to weep.  The journey was worth it!  You found exactly what was promised.

What's the Difference in These Two Stories?

A running from.
vs.
A running toward.

When fear motivates you--you will eventually lay down and give up.  It's too hard.  The inevitable will simply happen and you will be devoured.

When vision and hopes motivate you--you will press on at all costs.  When you see a treasure before you, you will find motivation to keep going even on the darkest most painful days!

So--what is motivating you?

Let's go back to today's question...

Why do you want to change?

So start really thinking about those vision boards.  If you have some magazines handy, start flipping through them today...looking for images and words that inspire you!   My friends, we are all here together.  Not all of us will find it's worth it to go on this full journey.  But for those of you who can really find your "why"--we can be those friends that spur one another on when the trip gets difficult, when there's pain in our joints, when we doubt that what we want is really possible… I can't wait till Saturday to see what you'll create! For those that can't make it, Please still try to do this project, it really does help you put things in perspective and gives you something to see every morning and every night! 

It's Not Your Fault

Let's face it. We make poor choices sometimes when it comes to our health. Just coming out of the holiday season, we are probably even more aware of this fact. When I started my journey to better health  I read about how society has really created a world that promotes obesity. It really struck me, and has made me more aware of how advertising (even down to the colors in restaurants) really has helped to foster it being "easier" to make unhealthy choices. As a mom of 3 kids, I have been intentional at pointing these things out to my children. Even they can point out when a commercial is trying to convince you to drop everything and run to go get ice cream..whether you are hungry or not!!

"We're surrounded by seductively, tasty, cheap, convenient, but oh-soo unhealthy food. Combine this with our many energy saving devices and lack of activity, and our way of life may soon kill us. We're super sizing ourselves to death! If you're like most of us, this unhealthy environment is already taking a toll. It's affecting how you feel, what you're able to do, maybe even the state of your health….Like many, you've probably tried to lose weight and failed.  You are not alone.  Even most of those who are successful initially fail eventually."

Dr. Anderson from Dr.A's Habits of Health

That is why it is so AWESOME you are here. You have taken the step to do this THIS YEAR..this next 90 days to get yourself on a path toward a healthier lifestyle.

These facts also give you permission to give yourself some slack. Yes, we are responsible for the choices we make, but being aware of the fact that this isn't all your fault can allow us to give ourselves a little slack…and DO SOMETHING about it.

So, even though the world is set up for us to fail at this…knowing a few basic things and having the support that is offered here will set you up for success!! Aren't you excited you are going to beat the odds?

I'm convinced you will succeed. Even if you are not yet, just take my word for it. You soon will be!!!

What Should You Be Eating?

"Tell me what you eat, and I will tell you what you are."

-Jean Anthelme Brillat-Savarin

I want to begin this post with some caution.  I said from the start--I am not a nutritionist.  I am a certified health coach, trained in the habits of health.  I can point you to many resources and I do have a plethora of information, but I really can't tell you "what" you should and should not eat.

Dr. A has researched nutrition extensively, particularly as it relates to weight loss and health.  At the bottom of this post, I've included an interview from the Habits of Health radio where Dr. A talks about the importance of eating low glycemic foods.

Essentially, eating low glycemic foods is the best way to lose weight and create health.  So, in Chapter 9 of Dr. A's Habits of Health he created glycemic index charts that are color coded.  These charts give you extensive lists of the best possible foods to choose from and those that you should avoid if you want to lose weight and have a healthy body.  It's not that the high-glycemic foods are "bad" things.  Actually--food has no morality, so there are no "good" or "bad" foods. Only healthy, not as healthy, and unhealthy.

Let me give you an example: Citrus fruits (except oranges) and raspberries are on the Very Low GI for fruits.  Oranges, strawberries and apples make it onto the moderate.  But if you want to lose weight--then you should actually avoid the high glycemics--like bananas, blueberries, grapes, pineapple, and watermelon.

I can already hear some of you.  Gasp! "But, Tara!  Fruit is a healthy choice!!! You're not going to tell me that fruit is unhealthy."

I agree with you.  Fruit is healthy.  And *I*am not telling you to do or not do anything--I'm simply stating the facts that are outlined in the Habits of Health.  However, if you want to lose weight, you're not serving yourself by fueling your body with high glycemic foods.

WHY GO LOW?

Well, let me first explain how the glycemic index works.  How is it determined if a food is placed in the very low, low or high category?

To determine the rating, here's what happens:

You eat a food, particularly carbs.

How high does it raise your blood sugar in 30 minutes compared to eating straight sugar?

If it spikes up fast, like it would with sugar, it's a high glycemic food.

When your blood sugar goes up rapidly, it stimulates insulin release and makes your blood sugar go into your cells.  So high glycemic, raises insulin fast.

When your insulin goes high, quickly and often, you wear our your pancreas and your cells and you begin to actually STORE fat.

Have you heard of insulin resistance?  This is basically what it is.

Dr. A suggests that you want to turn off your "insulin pump" by eating low glycemic.  We need carbs, but we need smart carbs.  In fact, we need 50% of our food to be carbohydrates--but those things should come from the "very low" or "low" glycemic categories.

Even veggies have carbs.  That's why we promote eating lean & green.  Lean proteins and low glycemic veggies.  Deriving your carbs from plants/vegetables is great!  But which veggies is important, too.  While spinach, zucchini and cauliflower all make it on the vast list of very low GI, veggies like peas, corn, cooked carrots and beets don't make the cut.  They are high on the glycemic index with a GI >50.

If all of this seems like I'm talking in a foreign language--I UNDERSTAND!  It has taken me a long time to begin to understand it, and even longer to begin to understand how to apply it.

I really can't stress enough how valuable Dr. A's book will be to you.  It is so packed with all the information you're begging me to give you!

Feeling very blessed to be able to learn from this man, Dr. A, and even more that he knows me by my name. 

Today's Challenge

Listen, learn, be inspired, and work on your meal plan!

Here's a testimonial from Dr. A's website about someone who used his color coded GI system on her vacation.

Dr. A's Habits of Health Radio Broadcast: "Low Glycemic Eating."

Dr. A & My dear friend and fellow Health Coach, Shirley, on WBAL TV in Baltimore: 
211 Pound Lighter Mom Offers Tips

High Protein/Low Carb Recipes on Pintrest.

Healthy Snack ideas.

Low Carb Snacks

Remember, those of you who are really struggling with the planning and the ideas for food--it's not a cop-out to use the meal replacements.  I couldn't have lost 86 pounds without them and I don't think I could lose my final leg of the journey without them--and believe me, I tried!  These meals were researched and formulated at Johns Hopkins and are used a Johns Hopkins Weight Loss Clinic for safe and effective weight loss.  Worth exploring as a viable option. They led you to the healthy habits we're longing for in our lives and allowing us the luxury of learning and growing while we're losing! They are not necessary, but always available!

Vision Board!!!

Create a vision board of what you want! Simply get a poster board and cut and paste! DREAM BIG!! Find pictures of where you would like to go, what you would like to wear, things you would like to be able to do! I am offering a drop in and create on Jan 11th from 10:00 am -12:00 pm for you to stop in and cut pictures from magazines and paste them, so you can have your vision of your goals right in front of you. Then when you go home and put it somewhere you will see it every morning and every night! It's a great way to stay focused!

I'm gonna share…I want Carrie Underwood's legs! LOL, so, yes, I will have a picture of her on mine!

If you are interested in stopping by, please comment below and I will send you the address. You will need to bring a poster board, and if you have some magazines you can share please bring them as well, but I will have some and I will have the glue. This is also a great way to meet others on the same journey as yourself. Bring your favorite fueling along with you. Bring your water bottles and you can refill as many times as you need!