Monday, January 31, 2011

Winners & Losers

One of the things that has been helping me, is to keep some clear rules in my head. I am very conscious of  making sure I don't eat past 7-7:30 pm.  It's just a new rule for me.  Here are some Kitchen Winners & Foods to Avoid -some great suggestions/rules for every kitchen.  These came directly from  the Just 10 Diet site at http://www.just10diet.com/.
 
I Am Worth The Work!
 
Onward,
Lisa
 

JUST 10 Kitchen Winners + Foods to Avoid

JUST 10: Kitchen Winners 

  1. Apples + Berries
  2. Eggs + Lean Protein
  3. Chicken & Vegetable Broth
  4. Vegetable Oil Spray
  5. Leafy Greens (Leaf, Butter + Romaine Lettuce + Kale)
  6. Powdered Peanut Butter (PB2 from Bell Plantation)
  7. Honey
  8. Healthy Oils (Olive, Coconut, Sesame, Canola)
  9.  Fresh Seasonal Vegetables
  10.  Frozen Peas + Canned Tomatoes

JUST 10: Foods to Avoid


  1. Yellow + Blue Artificial Sweetener
  2. High-Fructose Corn Sweetener (aka: Corn Sugar + Corn Syrup)
  3. Sugary Sodas + “Juice” Drinks
  4. Chicken Skin
  5. Fried Foods
  6. Processed Foods With More Than 5 Ingredients
  7. Chips + Crackers
  8. Margarine
  9. Caffeine After 5pm
  10. Any Food Three Hours Before Bed

Sunday, January 30, 2011

Yummy Breakfast on a Busy Sunday

I was off to yoga first thing this morning.  I love when I get to start my day early with with yoga. 

Check out this mornings breakfast - 

Vanilla Cinch shake with mixed frozen berries. 
YUMMY !!


I have a busy day working a table at a health fair.  I have packed another Cinch shake to give me a nutritious lunch and give me the energy to be on my feet talking to people all afternoon.  I made this one with Vanilla Cinch Shake with a ½ tsp of instant coffee.  Just enough “latte” flavor for me to mix it up!  I am glad I have this option to make sure I am getting a low glycemic, high protein, nutrient dense meal on the go.

The *Buy One, Get One FREE Cinch Sampler Pack is still available through January 31st
That's a whole month's worth of breakfasts plus tea & snack bars.


*Special for new Shaklee members only.  Current members can purchase the sampler pack.

I Am Worth the Work!

Onward,
Lisa

Saturday, January 29, 2011

Show Me The Numbers


I started my day with another round of Callanetics.  Hmmm…..Let’s just say those stomach moves have not gotten any easier.  They were a bit more challenging this morning – you know you are working when you are doing those.  Since some people are not familiar with this program and have asked me questions, I found a youtube clip of one of the exercises. 


It is more difficult than it looks.  Most moves are done to a count of 100.  That’s Callan Pinkney, the developer of Callanetics,  in the clip.  At the time, she was 46 years old – my age now.

So you’ve probably been wondering what my numbers are looking like. 
After a week here they are!

Weight       -1 lb
Body Fat    -0.5%
Inches         -2 ¼ inches

Of course I’d love to see a larger move in the scale, but look at those inches (1/2 inch off my waist alone ) & decrease in Body Fat. 

I Am Worth This Work!

Onward,
Lisa

Friday, January 28, 2011

Chocolate? It's Gone Now

I’ve been going through my workbook and completely forgot the back section of the actual book Just 10 LBS has a day by day for the first 30 days. 

Here’s something I should’ve taken care of already.  In the plan ahead section, it tells you to clear your car, kitchen, office etc of binge foods.  Make them safe places……hmmmm….I should have done that with that last piece of chocolate in the freezer.  I got rid of it today……by eating it.  L 

Day 5 talks about how some say that after 4 days of doing things “right” we get a little weary.  (well, I was a day or 2 later).  It suggests keeping a list of 25 nonfood activities to do to enhance our life and to keep the list handy.  Today’s project.

Day 6 talks about ID’ing your food triggers and figure out ways to prevent unhealthy eating.  Intellectually I know the answer to this one.  Don’t have them available. 

Time to restart today with this affirmation:

I may encounter an obstacle today, maybe even more than one.  I have stepped around them before, I do so again today.

I am Worth This Work!

Onward,
Lisa

Thursday, January 27, 2011

Just Say Skip It


I started my day with 60 minutes of Callanetics.  It felt so good & yes it was difficult.  Fortunately, my dabbling in yoga made it possible to complete it all.  My goal is to do the Callanetics program 3-4 times a week, incorporate a yoga class 1-2 times a week, and if this snow ever eases…….get back to walking & hiking.

One of my huge cravings in SALT!  Those of you that have ever eaten with me,  know you can find the salt shaker in front of me.  Isn’t it my personal salt shaker?  If I am at your home, and you neglected to put the salt out….I’ll find it.  I think the biggest reason I eat popcorn is to hold the salt.

I am fortunate to have optimal BP and other vitals.  However, I know the salt cravings are excessive.  Lately, I have been experimenting with various “Mrs. Dash” type spices and garlic powder.  It definitely is helping me reduce the salt. 

According to Just 10 LBs this is the Skip It list:

1.      Artificial Sweeteners – something I have been skipping for years – ever since I left the TAB days behind. 
2.      Fried Food -   This one also is not a big one for me.  I eat fried food occasionally at best, so I can Skip It.
3.      Soft Hi-Fat Milk Products – Although, skipping cream cheese, bleu cheese & blended iced coffee drinks are no biggie, come summer not taking a motorcycle ride to our favorite ice cream stop is going to hurt.
4.      Booze – Been Skipping It for years.
5.      Don’t Drink you Calories – All of those sugary juices, waters are rotten for your teeth, mind & body. Many of them include artificial sweeteners.  If you know me, you know I always have a bottle of water with me.  Water is my favorite drink and has been for years.  Even I have a difficult time ensuring I have 8 glasses in the cold weather. My solution - I fill refillable bottles or pitchers with the amount of water I want to consume for the day, then drink from it until it is finished.  I think it is important to drink good, pure water.  I have a reverse osmosis filter for my drinking water.  However, this GET CLEAN WATER is an affordable option for good water.

Learn more about it from this video.






If you want to know more,


I Am Worth This Work!

Onward,
Lisa

Wednesday, January 26, 2011

Reclaiming What Works!

Yesterday, I followed the advice to plan ahead, and restocked my home with good body-honoring foods – I love that term – body-honoring.  I keep using it to remind myself to choose things that are body honoring.

This morning I pulled out my workbook and went to work! 

The workbook, available for FREE at http://www.just10diet.com/ is a necessary part of the process, in my opinion.  You can use your own journal, however for me answering the questions & prompts right on the page is what really bring some things forth.  I don’t know that I’d have the same experience using a journal alone.

Step 2 – Start a Moving Meditation prompted me to examine the ways I’ve been moving & when the most active parts of my life were.  I listed my exercise likes and dislikes.  There's a lot of exercise I don't like.  As I looked at the times in my life when I felt the most healthy, I came to reclaim some exercise choices I had made in the past.  The time when I felt most alive!  The time when I looked my best!



Funny thing is, it wasn’t jogging, aerobics or sweating to the oldies.  (Remember that?)

It was a program I followed in the 90’s called Callanetics.  Callan Pinkney instructs you through the video reminding you to move slowly with a serene voice.  Callanetics is a series of small, gentle, precise motions consistently applied that activate the body's largest most powerful muscles. 

Hmmmm….  That sounds like a moving meditation.  

I dug through my bookshelf and found the original VHS tapes I used to use.  (I still have a VHS player).  I can’t wait to get started again.  I was really excited when I came to this realization. 

Of course, I will be updating to the DVD.  (How long can that VHS tape last?  lol ) It is the same exact program – not an updated production.  If you want to check it out, I put a link over there on the right.


I Am Worth This Work.

Onward,
Lisa

Tuesday, January 25, 2011

Boredom, Loneliness, Stress...Oh My!

The first thing I am trying to do is use these strategies for the Emotional Eater.  Three things to look out for are:

  • Boredom – According to Just 10 LBS, studies have shown most emotional eating occurs   between 7pm & 10 pm.  I'm not sure those times are accurate for me so, an important question I am keeping in mind – Am I eating to fill time?

  • Loneliness – As a recent empty nester, I will be mindful that this is not the reason to overeat.  With a lot of relationships including food as part of the gathering, this is going to require some thought.

  • Stress –  Wow!  I think this is a big one for me.  The stressors I’ve had in my life in the past couple of years would blow apart one of those how much stress questionnaires!  However everyone has stress, so strategies to relieve stress like enjoyable exercise, humor, & satisfying relationships are where I’ll be focusing.

Speaking of humor, this was just shared with me.

The correct way to weigh yourself:


I can't believe I was doing it wrong all these years.
WE MUST SPREAD THE WORD.

Other strategies include starting your day with a solid breakfast, cutting back on the amount of saturated fat, & filling the diet with fruits, veggies, & other body-honoring foods.  Plan ahead. 

I recently heard you could encourage fat burning by eating breakfast within 30 minutes of getting up.  Ugh!  Too early to prepare a balanced body-honoring breakfast for me.  I am using one of Brad’s recommended meal replacements for my breakfasts.  This morning was a Vanilla Cinch shake mixed with soy milk, a teaspoon of natural peanut butter, & ice cubes.  Yummy!  & 20 grams of protein to start my day!

If you want to try them out, Buy one, Get one FREE !( for new members)
Cinch Sample packs are available through the end of the month ( or while supplies last) at http://healthmatters4u.myshaklee.com/us/en/products.php?sku=59718



I Am Worth the Work!

Onward,
Lisa


Monday, January 24, 2011

Day 3

Happy Monday! 

I’ve been focusing on Step 1 – Live the Love-Centered Diet, of Dr. Oz contributor Brad Lamm’s book, Just 10 LBS. 

The first assignment was to identify my eating style using the questionnaire.  The book breaks it down into 6 categories. 

The Emotional Eater
The Habitual Eater
The Energy Eater
The Pleasure Eater
The External Eater
The Critical Eater

The verdict is in!  I am overwhelmingly an Emotional Eater.

Although, like most people I did have some characteristics in each category, I’ll be focusing on the challenges & strategies of The Emotional Eater Style.

The truth is I am not really surprised.  I’ve known that I do eat under stress – never understood how people could be too upset to eat - .  Using the The Just 10 Workbook I answered questions about why I am an emotional eater and faced some truths. 

Facing being an emotional eater is… EMOTIONAL.

Tomorrow we’ll discuss some of the strategies I’ll be using moving forward.

I Am Worth The Work!

Onward,
Lisa

Sunday, January 23, 2011

Day 2

Just 10 LBS Pledge

I TAKE THE JUST 10 PLEDGE, AND BEGIN THIS PROCESS OF CHANGE AND WORK RIGHT NOW. UNDERSTANDING THIS PROCESS IS LIKELY TO PROVE CHALLENGING, I WILL STICK WITH MY PLDGE. I AM WORTH THIS WORK.

I spent some of yesterday working on my workbook.  The Just 10 LBS workbook that can be downloaded for free at http://www.just10diet.com/ .  It is a companion to the Just 10 LBS book.  ( There’s the link on the right hand side of my page.)

Part 1 Meet the Real You includes 6 pages of questions prompting one to remind themselves of the real you.  Some questions are easy.  Some are more challenging.  A few I haven’t completed yet.  Brad says the workbook isn’t a race and to be thoughtful.  Being thoughtful raises some emotion.  I guess that’s the point.

I’ll work on it again today. 

Onward,
Lisa

Saturday, January 22, 2011

Day 1

Well here we are on Day 1. 

I told you I would share it all.  Today I am going to share my beginning stats.  I'm feeling very vulnerable as I put this out here.  So.......Deep Breath.....Here goes.

Height             5' 7"
Weight           174 lbs
BodyFat          33.5%

And here's the begining measurements. 

Bust     39"
Waist   32"
Hips     42"

Thigh   L 20"            R 20 3/8"
Arm     L 11 3/4"     R  11 1/2"

I am off to start my day, a moving meditation then breakfast, including my multivitamin.  These are the vitamins that Brad Lamm recommends on his website.  I use the Vitalizer with Iron.


For a limited time you will receive a FREE sampling of the Cinch Meal Replacement products recommended in Just 10 LBS, with a Vitalizer purchase and Shaklee membership.  That's over $100 Value.

Appreciating your support.

Onward,
Lisa

Friday, January 21, 2011

Getting Ready!

Well, I am getting ready to make a transformation in 2011.  It's past mid January already and I have some goals for this year.  One of them is to reclaim what I want to weigh & how I want to look. 

I know it's not like this.







My first child is getting married in just over a year.....I know how I want to look and feel on his special day.

I'm 46 years old !  If not now, when?

I am fortunate that I was led to Brad Lamm's Just 10 LBS.  I will be following his 10 easy steps.   
Get ready for Day 1.

Onward,
Lisa