Haunted Halloween Tips

On this Halloween weekend use these three tips to keep from overdoing it:

1. Load up on Milk Thistle to aid your liver in detoxifying
2. Eat Protein + fat (high quality of each) to stave off sugar cravings
3. As always drink loads of pure water

Wishing you a Happy New Year!

A little story from a colleague:

Pic is from (http://www.firstpeople.us/pictures/wolves/1024x768/JLM-wolves-1024x768.html)

TWO WOLVES - One evening an old Cherokee told his grandson about a battle that goes on inside people. He said, "My son, the battle  is between two wolves inside us all. "One is Evil -  It is  anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt,  resentment, inferiority, lies, false pride, superiority, and  ego. "The other is Good -  It  is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy,  generosity, truth, compassion and faith." The grandson thought about it  for a minute and then asked his grandfather: "Which wolf  wins?" The old Cherokee simply replied, "The one you feed."


As I was reading this little story passed on from a colleague I felt that I wanted to share this with you. The holidays can be a struggle sometimes no matter whether they are considered a wonderful time of year or a very hard time of year. I think its rather tough time of year. Not sure why it has to be that way, but for me this little story reminds me that my goal in life is to radiate loving kindness. It isn't always easy for me to do, but I feel I am my best when I stick to my goal.


Wishing you lots of joy, peace, hope, and whatever other blessings and abundance you require now and in the new year!

Holiday Tip: Sugar Plums!

Well I don't really mean visions of sugar plums I mean get some sweet dreams!

Don't forget to get some rest this holiday season. We keep running from gathering to gathering or shop to shop and we don't stop to take proper care of ourselves. Sleep is extremely important if you want to keep the weight off. Make sure to get whatever amount of sleep your body is asking for. Maybe that means you have to skip an early morning workout (I did today - it crushed me, but at the same time it was so luxurious getting to sleep in another hour and a half!). You are going to notice a difference when you get the rest you need. It will be less likely that you will be looking for energy in the form of cheap calories like soda, fancy coffee drinks, or candies to keep you going.

Nighty night!

Holiday Tip: Be Merry!

Be Merry!

 (click this link to get yourself a sticker of this picture)

Well after all it is the Holiday Season. What I want you to do is make sure you are making time to play and decompress from whatever stressors may be causing you extra burdens. Here are some ideas: go to the movies, build a snowman, comedy club, sledding, dancing, ice skating, meet up with family or friends and go caroling, or skiing - whatever strikes your fancy! Sound like fun? Good! Go have some fun. That's really all there is to this tip.  Relax and enjoy your favorite activities.

Why do I want you to play? The more stress you are under the more likely you are going to hang on to excess weight or cause other health problems. When you are calm and refreshed it is less likely you are going to over indulge on desserts or have seconds - total bonus! When you are stressed out your body produces cortisol and that cortisol is really efficient at sending sugar to your belly area which ends up getting stored as fat. So what sounds like more fun - pumping cortisol into your system really efficiently which might = excess fat. OR having fun with friends that make you laugh so hard your belly hurts? The choice is yours.

So I'd suggest not focusing on what is stressing you out. Instead find something you can do that makes you laugh hysterically during this holiday season.

Don't forget to check out my post on the upcoming group program starting in February...this group is going to seriously kick butt and you will want to be a part of it! There are more details to come - can't wait to tell you all the juicy details.

Holiday Tip: Drink!

 Today's Holiday Tip: Drink

The picture I have selected to share certainly looks enticing doesn't it? Choose your beverages wisely. Drink lots of water as always!

While shopping or meeting up with family and friends you might decide to hit the convenient coffee shop. Avoid choosing specialty drinks they are ladened with loads of sugar, sodium, and sometimes artificial chemicals. Choosing the low-fat option really isn't going to help you out either. When you choose the low-fat selection what "they" (they meaning companies who create the pre-made drink concoctions) do to compensate for the removal of fat is they add more sugar, more sodium, and maybe more chemicals. These drinks will whack out your blood sugar and then you will be left craving.

Instead choose hot tea or plain black coffee - add real raw honey or agave (unlikely to find at the coffee shop) or full fat cream or milk. If you like add cinnamon or nutmeg if its available to jazz up your drink. You will expose yourself to less calories and remove the possibility of opening yourself up to those cravings.

When heading to an evening event where there will be alcohol the same rules apply. Fancy drink mixes with heavy creamy consistencies (bailey, kailua - type stuff) , fruit punches, margaritas, daiquiris, or some other concoction - if you are trying to watch your waistline then you want to avoid these kinds of alcoholic drinks. The second reason is that when you drink alcohol you tend to determine that eating a little more of the cake, bars, fondue or whatever is in your sites is a great idea (trust me I know)! After downing a few potent drinks the food always looks better but, how about the taste? Well, you really might not taste it at that point so then you end up regretting your decisions the next day or maybe not? Maybe that's just me.

Instead choose plain wine (remember 4 oz is a serving) and red wine is touted for the boost in antioxidants so that's a win-win.  Another option would be champagne as it has less calories than other drinks. Wine & champagne are still alcohol and sugar so you still have to be careful. But, the other bonus is that wine & champagne are to be sipped and savored - so if you find yourself guzzling then set the glass down and find some water to guzzle instead.

Holiday Tip: EAT!

Today's Holiday Tip: EAT.

Well of course eat. That's what parties and gatherings are for right? Tell me how many of you out there have skipped meals to "save" up for the holiday gathering later that day? I know I've done it (not anymore though). You essentially starve yourself all day and then get to the party and what happens? You INHALE! You have intentions of trying not to go crazy, but shoot there are so many lovely sweets & treats that you can't resist. Your favorite foods might have been prepared especially for you and you know you want to eat it, but you overdo it. Actually you cannot resist these temptations because you are hungry. Your body has not properly eaten and so it freaks out. Your body takes over and says gimme, gimme, gimme.

What do I mean by telling you to eat? I mean that I want you to start your day off right. Eat a healthy breakfast and a good size lunch. I know you are crazy busy with all the stresses of the season and sometimes eating will take the back-burner to squeezing in one more errand. But, this one tip can save you extra holiday weight gain. If you are going to a dinner party make sure to grab a small snack before you get to the party. You will avoid the pitfall of eating too much, too fast, and feeling bloated or discouraged by what you ate. 

You will be glad you did!

10 Diet Pitfalls to avoid during the holidays by Julia Havey

I wanted to share this little blurb I got in my inbox today. I think it has some nice tips!

10 Diet Pitfalls to avoid during the holidays by Julia Havey Turn the Tide Foundation Board Member, and  author - The Vice Busting Diet andAwaken the Diet Within

You have two choices this holiday season. ONE: to choose to remain steadfast in your commitment to improve your health and fitness and that of your family. Or TWO: to give into the temptations that will come your way. By choosing #1, you willplan ahead so that you come through the holiday season more healthful than you went in to it! For all those choosing choice #1, continue reading and together we'll get you and your family through the holidays happier and healthier. For those choosing #2, we'll, see you in January when you start back on your "diet", upset with yourself for not sticking to your resolve!

1) Don't bake Holiday cookies. If you bake them, you're likely to eat them. If you don't want the temptation to ruin your healthy way of eating, don't bake them. But if you must, bake them, wrap them up, and give them away that very day. Your kids won't live deprived childhoods, your mailman will still like you, and the teachers will probably actually use the gift certificates you give them instead!

2) Don't plan your celebrations around food. Focus instead on creating lasting family memories – have the children 'interview' the older members of the family and you'll learn stories from their lives that will carry on as family legend for generations to come.

3) Prepare your meal "light". Stuff the turkey with herbs, fruit and onions instead of breaded lumpy stuffing! Serve a hearty whole grain rice dish rather than mashed potatoes. Steam green beans with a touch of savory olive oil in the water, no butter. Serve whole grain rolls and make your pumpkin pie with stevia and egg whites.

4) Drink water as your beverage of choice at gatherings. Say "NO thank you" to high calorie cocktails and enjoy a glass of club soda with lime. Keep the calories and hangovers at bay!

5) If you are fretting over not being able to wear a size smaller 'little black dress' or tuxedo...not to fear! How you walk in the room, your posture, your confidence, your smile will be remembered by others long after the memory of what you wore fads. Your attitude and smile matter far more than the shape of your body or the style of your clothes, and keep reading!

6) Take time each day to do something positive for yourself. Exercise is a great stress buster. Be sure to get a minimum of 30 minutes of high intensity cardiovascular exercise at least 4 times a week. Enjoy the outdoors - go sledding, ice skating, cross country skiing--anything physical will be time well spent.

7) When going to a party, call the host and offer to bring a healthy dish. The host will thank you for your generosity and need never know that your ulterior motive is to insure that you will have at least one healthy item for you and your family to eat!

8) School parties - if you are the room mom for your child's class party, get creative! Take an apple for each child, toothpicks and construction paper. 1) Cut feather shapes out of the paper and glue to the toothpicks, 2).stick them into the apple for the turkey's feathers, 3) .use brown to make a turkey head, 4).black to make feet, and tada! - .you have a healthy treat! Arrange a kid-a-thon....walk the school track to raise money for a local charity. You'll provide memories that will last much longer than cupcakes can dare to dream of.

9) Don't add stress to your life. The holiday season is about enjoying traditions with your friends and family and helping those less fortunate, not about buying the perfect gift or having the perfectly decorated home. Consider donating to a food bank or giving toys to children in need. Life is what you make of it....make it great for others!

10) Stay on track. Keep this phrase in mind, "everywhere you go....there you are!" You do not go on vacation from your body; your body does not distinguish a holiday from any other day. Your system thrives on fruits, vegetables, protein, whole grains and water, so make a pledge to yourself to limit the highly processed, high calorie foods this year. You'll thank yourself tomorrow!

Happy and healthy holidays!