After helping getting people started, I like to check in with them once in awhile to see how they’re doing.
One couple in their early 50’s started their program last January 2nd. It’s been just over three months, and they’ve had great results, so I thought you might like to hear some of their secrets!
She’s 51 and he’ll be 51 in about a month. They’d been pretty inactive prior to starting their program, but both work pretty hard—she cleans houses all day, and he’s on his feet all day.
In 13 weeks, she’s lost 31 pounds and a significant amount of body fat, and he’s lost 43 pounds. This isn’t unusual, because it’s a little easier for men to lose weight than women. Still, for her, she’s averaged more than 2 pounds a week—and that’s about the best that anybody can ever expect. His results are actually pretty amazing!
I know they exercise on a regular basis, because I see them at least four days a week with the weights or cardio. She told me she’d always thought she was pretty active with her job but after starting a focused exercise program, realized it was a lot different.
She said when she first started exercising, she could only do about 2-3 minutes on the elliptical. Now she’s up to 20 minutes, plus walking. Before, she was “draggy, with no energy.” Now she just “feels so much better now.” And he said people are “trying to keep up with him” when walking through the plant, “instead of the other way around.”
When I asked them how they were eating, they said they cut out the fried foods and cut out the pop. Now, they’re eating more balanced meals (Protein, Starch, Fruits & Greens). They don’t eat as much bread anymore, and when they do, it’s whole grain.
When they eat out, they avoid fast foods, and try to focus on salads, chicken, and fish. If they have deserts, they make them small ones, but they don’t eat many of those anymore, either. He also quit spending money in the vending machine at work.
The other day, he read the label of a snack from the vending machine that was 150 calories/serving. It had 4 servings—and he used to eat the whole thing! Now, he thinks about what he’s eating because he knows what it represents in the gym.
Feeling a little like Larry King at this point, I asked them what they’d like to tell people who’ve been trying to lose weight. “You really can do it” she said, “but you just can’t give up—you’ve got to keep at it.”
He said it hasn’t been that hard. “You just have to make a commitment.” “Of course, it’s getting expensive,” they went on. “We need new Sunday clothes now.” And he laughed, “I let go of my pants the other day, and down they went!” Now that’s cool!
Thursday, April 27, 2006
Thursday, April 13, 2006
You Need a Big "Have To"
Last time I told you about several people that have been an inspiration to me. Each of them had a personal battle to deal with—greater than many of us. Yet they kept fighting.
It reminds me of the Dylan Thomas poem. “Do not go gentle into that good night. Old age should burn and rave at close of day; Rage, rage, against the dying of the light.”
How is it that some are able to keep fighting when others give up? Why do some rage against the dying of the light while others simply surrender?
I’ve had people with arthritis tell me “It’s going to hurt regardless, so I might as well keep moving.” So, I’ll see them in the gym. I’ve also worked with stroke victims trying to find that reconnection between their mind and their muscles.
A friend has a condition where a virus attacks the myelin sheath around his nervous system—kind of like stripping and exposing a wire—so it just shorts out. Still, he comes to the gym.
Another client wanted to take more than 40 pounds off before a friend’s wedding next month. After 3 months, she’s lost over pounds, with a month to go. I know she’s going to make it, because she’s here about every day, sweating, working hard on the elliptical. She’s watching what she’s eating, and she’s getting to the gym.
These are the kinds of things that inspire me. Still, I’m haunted by the hundreds I’ve seen come and go. Sure, some moved, while others had work conflicts, and some were just too ill.
But why did so many others quit? Why do some stick when others don’t? I think it has to do with their “have to.” Your “have to” is what keeps you on track. It’s what drives you. It’s what keeps you working out, even when it’s tough getting there.
To me, it doesn’t matter if it’s a round of golf, swimming at the Y, tennis with a friend, walking outside, weight training, cardio, or taking my kickboxing class. You’ve got to do something! The Great Designer made you to move, and you’ll surely lose it if you don’t use it—if your “have to” is too small.
Each of us has a “want to” when it comes to things like poor food choices (junk food), over-eating, and even quitting. This extends to other destructive behaviors, too. To turn it around, we’ve got to have a bigger “have to” then our “want to.”
When you “have to” feel better, you’ll make a commitment to daily exercise. When you “have to” make a change, it won’t matter if you “want to” stay home today—you’ll show up. When you “have to” turn things around, your “want to” eat that Twinkie, or do that other thing, will have a smaller hold on you.
How big is your “have to?” Do you have one, yet? Because when you get your “have to”, things start getting better.
It reminds me of the Dylan Thomas poem. “Do not go gentle into that good night. Old age should burn and rave at close of day; Rage, rage, against the dying of the light.”
How is it that some are able to keep fighting when others give up? Why do some rage against the dying of the light while others simply surrender?
I’ve had people with arthritis tell me “It’s going to hurt regardless, so I might as well keep moving.” So, I’ll see them in the gym. I’ve also worked with stroke victims trying to find that reconnection between their mind and their muscles.
A friend has a condition where a virus attacks the myelin sheath around his nervous system—kind of like stripping and exposing a wire—so it just shorts out. Still, he comes to the gym.
Another client wanted to take more than 40 pounds off before a friend’s wedding next month. After 3 months, she’s lost over pounds, with a month to go. I know she’s going to make it, because she’s here about every day, sweating, working hard on the elliptical. She’s watching what she’s eating, and she’s getting to the gym.
These are the kinds of things that inspire me. Still, I’m haunted by the hundreds I’ve seen come and go. Sure, some moved, while others had work conflicts, and some were just too ill.
But why did so many others quit? Why do some stick when others don’t? I think it has to do with their “have to.” Your “have to” is what keeps you on track. It’s what drives you. It’s what keeps you working out, even when it’s tough getting there.
To me, it doesn’t matter if it’s a round of golf, swimming at the Y, tennis with a friend, walking outside, weight training, cardio, or taking my kickboxing class. You’ve got to do something! The Great Designer made you to move, and you’ll surely lose it if you don’t use it—if your “have to” is too small.
Each of us has a “want to” when it comes to things like poor food choices (junk food), over-eating, and even quitting. This extends to other destructive behaviors, too. To turn it around, we’ve got to have a bigger “have to” then our “want to.”
When you “have to” feel better, you’ll make a commitment to daily exercise. When you “have to” make a change, it won’t matter if you “want to” stay home today—you’ll show up. When you “have to” turn things around, your “want to” eat that Twinkie, or do that other thing, will have a smaller hold on you.
How big is your “have to?” Do you have one, yet? Because when you get your “have to”, things start getting better.
Monday, April 03, 2006
What About Bob?
I had a GREAT experience a few days ago. A person I’d been working with came up and said she just had to tell me something. “You told me something,” she said.
At this point I’m hoping I’d said something meaningful, or at least not stupid. She went on to say “You said that I’d be stronger next Spring when I’m in the garden. I just want you to know that you were right!
At this point I’m doing back flips in my heart because not only did I not say something stupid, but I’d actually said something that helped someone!
She continued, “I spent most of yesterday working in the garden, and I thought my back and legs would be really sore, like they usually are. You know what? I wasn’t sore at all! I just wanted you to know that.”
Wow. There it is. My reason for being. My purpose. And all her hard work paid off—she felt better and her life was better. And it’s kind of sweet to be right about something, once in a while, too!
Another woman was just talking to me about her husband. He’s in chronic pain all the time. She said I’d been an inspiration to him, and now he exercises most days. She said he’d all but given up before, and never would have left that chair. What she didn’t know, was that he really inspires me.
Like my friend Bob who came in a couple years ago, kicking and screaming. His wife basically dragged him in. Someone had told him he had the worst case of arthritis they’d ever seen (now that was saying something stupid), so he’d just given up.
He said he couldn’t do it, but I asked him to just try. So he got on the bike for just a minute—and ended up doing five. Over the next two years, he was a regular, working out twice a day! When he first came in, he was bent over, shuffling. In just a few months, he was walking with his chest held high. Though he went on to be with the Lord due to a serious heart condition and other complications, he’d inspired all of us every time we saw him.
And yesterday, another friend told me his knee had gotten hit by a forklift! It took the knee cap all the way around, and severed ligaments. They’d said he’d never walk without a brace, so consequently, insurance wouldn’t even pay for his rehab! He told me he’d joined a gym in Texas, paid $400 for the year, and worked on it himself! I’d of never known there was even a problem.
What do each of them have in common? They all did something about it. Yes, sometimes they had to be prodded a little bit—other times they had it inside that they weren’t giving up. But in each case, they worked it out, and to a person, they inspire me.
That woman I mentioned? I see her almost every day. And the husband? Him too. And Bob? It was twice a day. What are you doing?
At this point I’m hoping I’d said something meaningful, or at least not stupid. She went on to say “You said that I’d be stronger next Spring when I’m in the garden. I just want you to know that you were right!
At this point I’m doing back flips in my heart because not only did I not say something stupid, but I’d actually said something that helped someone!
She continued, “I spent most of yesterday working in the garden, and I thought my back and legs would be really sore, like they usually are. You know what? I wasn’t sore at all! I just wanted you to know that.”
Wow. There it is. My reason for being. My purpose. And all her hard work paid off—she felt better and her life was better. And it’s kind of sweet to be right about something, once in a while, too!
Another woman was just talking to me about her husband. He’s in chronic pain all the time. She said I’d been an inspiration to him, and now he exercises most days. She said he’d all but given up before, and never would have left that chair. What she didn’t know, was that he really inspires me.
Like my friend Bob who came in a couple years ago, kicking and screaming. His wife basically dragged him in. Someone had told him he had the worst case of arthritis they’d ever seen (now that was saying something stupid), so he’d just given up.
He said he couldn’t do it, but I asked him to just try. So he got on the bike for just a minute—and ended up doing five. Over the next two years, he was a regular, working out twice a day! When he first came in, he was bent over, shuffling. In just a few months, he was walking with his chest held high. Though he went on to be with the Lord due to a serious heart condition and other complications, he’d inspired all of us every time we saw him.
And yesterday, another friend told me his knee had gotten hit by a forklift! It took the knee cap all the way around, and severed ligaments. They’d said he’d never walk without a brace, so consequently, insurance wouldn’t even pay for his rehab! He told me he’d joined a gym in Texas, paid $400 for the year, and worked on it himself! I’d of never known there was even a problem.
What do each of them have in common? They all did something about it. Yes, sometimes they had to be prodded a little bit—other times they had it inside that they weren’t giving up. But in each case, they worked it out, and to a person, they inspire me.
That woman I mentioned? I see her almost every day. And the husband? Him too. And Bob? It was twice a day. What are you doing?
Friday, March 31, 2006
We've Met The Enemy
Last week I told you about a recent seminar I gave in Pennsylvania, and how I saw people were the same everywhere, with the same needs and same struggles!
Out of 65 people, everyone raised their hand when I asked who’d tried a diet and failed. When I asked about two, three, four, or five diets, some still had their hands up. Five different diets!
We do it too. We’re so desperate that we try everything: Lo Fat, No Fat, Lo Carb, No Starch, No Sense, and more. But then we go right back to business as usual. It’s not the diet. To coin an old phrase, we have met the enemy and he is …us!
No diet works if we won’t. And the best diet? It’s no diet. It’s about eating right most of the time, and avoiding the things you know are bad for you. It’s about not over-eating, and in some cases not under-eating. It’s about getting moving and using the muscles that God gave us. It’s about taking your head out of the sand.
It’s about making decisions and sticking with them. Diets fail because people fail. When people get results, it’s really not the diet, it’s that they get off the junk, and start eating right.
We want to think it works though, because if it fails—and it usually will, then it’s not our fault—it was the diet. It was too tough, or too restrictive. We transfer blame to the diet, or system—anywhere but ourselves.
What we really need is some gumption. To stick with it. To not quit. To get back up and keep going. So it takes a year, or even two, to get back in shape. So what? Don’t quit just because it’s not fast enough to suit you. Or because you happened to slip up.
It’s kind of like marriage. The rate of divorce is what—50%? How can we expect success when we won’t invest ourselves in it? We’re too willing to walk away. We lack commitment. It’s the same thing with getting moving, and learning how to eat right.
It’s kind of ironic, because we’re so desperate to change—but we don’t. It’s biblical. The things we know to do we don’t, and the things we shouldn’t do—we do. We need some help with this thing.
The first step is to acknowledge our weakness. I’ll start. I really like Oreo’s. My first memory in life is sitting on top of the stairs at age 4, eating Oreos while my parents moved into our new house. I figure it was a convenient way to keep me out of the way.
Think about it. My earliest memory—cookies! Later, in school, as a pretty sick asthmatic, I became pretty much an outsider. No sports, no gym class—and no friends. All I had was my music, and snacks at home. No wonder I love sweet crunchy things. They filled the void. And no wonder I’m so into exercise and physical things now—I’m compensating like crazy for all those years before.
What are you struggling with? Where do you fall short? Is there a reason why you do the things you do? Spend some time and think about it. Pray about it, even. Get some real help. And get started!
Out of 65 people, everyone raised their hand when I asked who’d tried a diet and failed. When I asked about two, three, four, or five diets, some still had their hands up. Five different diets!
We do it too. We’re so desperate that we try everything: Lo Fat, No Fat, Lo Carb, No Starch, No Sense, and more. But then we go right back to business as usual. It’s not the diet. To coin an old phrase, we have met the enemy and he is …us!
No diet works if we won’t. And the best diet? It’s no diet. It’s about eating right most of the time, and avoiding the things you know are bad for you. It’s about not over-eating, and in some cases not under-eating. It’s about getting moving and using the muscles that God gave us. It’s about taking your head out of the sand.
It’s about making decisions and sticking with them. Diets fail because people fail. When people get results, it’s really not the diet, it’s that they get off the junk, and start eating right.
We want to think it works though, because if it fails—and it usually will, then it’s not our fault—it was the diet. It was too tough, or too restrictive. We transfer blame to the diet, or system—anywhere but ourselves.
What we really need is some gumption. To stick with it. To not quit. To get back up and keep going. So it takes a year, or even two, to get back in shape. So what? Don’t quit just because it’s not fast enough to suit you. Or because you happened to slip up.
It’s kind of like marriage. The rate of divorce is what—50%? How can we expect success when we won’t invest ourselves in it? We’re too willing to walk away. We lack commitment. It’s the same thing with getting moving, and learning how to eat right.
It’s kind of ironic, because we’re so desperate to change—but we don’t. It’s biblical. The things we know to do we don’t, and the things we shouldn’t do—we do. We need some help with this thing.
The first step is to acknowledge our weakness. I’ll start. I really like Oreo’s. My first memory in life is sitting on top of the stairs at age 4, eating Oreos while my parents moved into our new house. I figure it was a convenient way to keep me out of the way.
Think about it. My earliest memory—cookies! Later, in school, as a pretty sick asthmatic, I became pretty much an outsider. No sports, no gym class—and no friends. All I had was my music, and snacks at home. No wonder I love sweet crunchy things. They filled the void. And no wonder I’m so into exercise and physical things now—I’m compensating like crazy for all those years before.
What are you struggling with? Where do you fall short? Is there a reason why you do the things you do? Spend some time and think about it. Pray about it, even. Get some real help. And get started!
Wednesday, March 22, 2006
Hungry for Better Health!
I just got back from a Bodies-in-Balance Seminar in Shrewsbury, Pennsylvania. It was great—I taught a Kickboxing class for the Motion & Devotion ministry at a church over there, and then spoke an hour on dieting. Over 65 people were kicking and punching, and learning how to get in shape—and they were looking for answers too.
You know what really struck me? It was how hungry people are for better health, no matter where I go. I happened to be in Shrewsbury, PA (where?) but they’re just like us here. They’re all fighting to get their bodies back, too.
We covered the basics first. Like making sure you hit your minimum to make sure your metabolism doesn’t drag you down. For the average woman 5’2 and up, it’s about 1300-1400 calories. Petite women can get away with 1200-1300, and taller women 5’8 and up have to eat even more—just to hit their minimum. For men, it’s around 1800 calories.
To lose weight, the average woman needs to have a target around 1650 calories—for men, it’s about 2400 calories. It’s amazing to me how many people don’t eat enough!
We also talked about eating 3 smaller meals, and 2-3 snacks, and what a balanced meal looks like. We need a serving of Protein about the size of the palm of our hand. This can come from lean meat, fish, chicken, or a cup of a low-fat dairy product.
We need ONE high quality Starch—instead of all the junk we normally eat. Finally, we need to eat way more Fruits & Greens—to get all the vitamins, minerals, and fiber to help us feel better.
I also told them to choose low fat dairy products, dressings, etc… and then take an Omega-3 supplement daily (fish oil). Did you know that Omega-3 has anti-inflammatory properties, and is a brain food too? Kids have even gotten off Ritalin after their parents started giving them Omega-3.
We talked about drinking way more water—at least 3-4 20 oz bottles a day. Maybe 5-6 if you’re bigger, or very active. If we’re too acidic, we can have all kinds of problems, and water brings us back in balance.
Finally, we talked about staying active every day—we eat every day; what makes us think we don’t have to be active every day? They understood all that (it’s not rocket science—and I’m no rocket scientist either). During the question and answer session, though, it became clear that their struggles went deeper.
“We’ve been doing some of those things, but we just stopped.” Or, “I just can’t quit eating those _____ (fill in the blank).”People truly are the same everywhere, with the same needs, and same struggles. Next week, I’ll tell you about some of the issues that came up, and we’ll look at why diets fail. Until then, get off the junk, and get off the couch, too!
You know what really struck me? It was how hungry people are for better health, no matter where I go. I happened to be in Shrewsbury, PA (where?) but they’re just like us here. They’re all fighting to get their bodies back, too.
We covered the basics first. Like making sure you hit your minimum to make sure your metabolism doesn’t drag you down. For the average woman 5’2 and up, it’s about 1300-1400 calories. Petite women can get away with 1200-1300, and taller women 5’8 and up have to eat even more—just to hit their minimum. For men, it’s around 1800 calories.
To lose weight, the average woman needs to have a target around 1650 calories—for men, it’s about 2400 calories. It’s amazing to me how many people don’t eat enough!
We also talked about eating 3 smaller meals, and 2-3 snacks, and what a balanced meal looks like. We need a serving of Protein about the size of the palm of our hand. This can come from lean meat, fish, chicken, or a cup of a low-fat dairy product.
We need ONE high quality Starch—instead of all the junk we normally eat. Finally, we need to eat way more Fruits & Greens—to get all the vitamins, minerals, and fiber to help us feel better.
I also told them to choose low fat dairy products, dressings, etc… and then take an Omega-3 supplement daily (fish oil). Did you know that Omega-3 has anti-inflammatory properties, and is a brain food too? Kids have even gotten off Ritalin after their parents started giving them Omega-3.
We talked about drinking way more water—at least 3-4 20 oz bottles a day. Maybe 5-6 if you’re bigger, or very active. If we’re too acidic, we can have all kinds of problems, and water brings us back in balance.
Finally, we talked about staying active every day—we eat every day; what makes us think we don’t have to be active every day? They understood all that (it’s not rocket science—and I’m no rocket scientist either). During the question and answer session, though, it became clear that their struggles went deeper.
“We’ve been doing some of those things, but we just stopped.” Or, “I just can’t quit eating those _____ (fill in the blank).”People truly are the same everywhere, with the same needs, and same struggles. Next week, I’ll tell you about some of the issues that came up, and we’ll look at why diets fail. Until then, get off the junk, and get off the couch, too!
Thursday, March 16, 2006
How to Shop, Part 2
So you’re grocery shopping. Doing fine until you run across that Twinkie display. Or that Dorito’s display. They put those things right there where you can’t possibly escape them.
What do you do? Most people surrender and put them in the cart. Remember, over half of all Americans are overweight. We’re doing something wrong. Could it be it’s how we shop?
Have you ever seen a magazine ad for a hamburger, and you actually smelled it? You can even taste it. I mean, they’re full size. You can almost reach out and grab it off the page and eat it.
Of course that’s the point. They spend millions on advertising to get us to do just that. But what if we drew the line in the sand right there? What if we had the willpower to say no? When we see that box with the huge picture on it, and we can almost taste it we still said no. Not today! Not now. Today I’m gonna pass.
That’s what you need to do. There’s not a single thing you get that you don’t know if it’s good for you or not. You know if it’s good, and you know if it’s bad. There are no excuses. That’s where you have to make your stand.
If you don’t have it in your kitchen, you can’t eat it. You’re probably not going to get in your car and run out to the store at night just to get a box of cookies. It’s too much trouble. But if they’re on the shelf right there, you just might eat them all.
The first thing is to never shop when you’re hungry. Always shop after you’ve eaten. Then you’re full, satisfied, and can resist a little temptation. The second thing is to have a plan when you go to the store. Make a list.
Start in the produce section and fill up your cart with the good stuff for your salads. Get some fresh fruits for snacks and breakfast. Then get your whole grain breads and low fat dairy. Yogurts, cottage cheese, skim milk or 2%. Stay out of the cookie aisle. Say a prayer when you walk by that special end cap display!
Think in terms of meals when you’re shopping. Buy some chicken and meat for protein. Or some frozen fish for broiling or baking. Pick up some sweet potatoes, baked beans or whole wheat pasta for starch. Get some frozen vegetables for your greens, but watch out for those sauces. Make sure the package says zero Trans Fats.
If you want to have something sweet for dessert, or a snack, plan for it. Pick some healthy substitutes. Maybe some low cal frozen yogurt with fresh cut strawberries. Or slice up some apples with some peanut butter. Have some mixed nuts. Make some healthy muffins. Just think a little bit before you shop.
Start making some better choices, so you can look and feel better. Don’t surrender in the store. And next time you see that one thing that drives you wild—just turn and walk away!
What do you do? Most people surrender and put them in the cart. Remember, over half of all Americans are overweight. We’re doing something wrong. Could it be it’s how we shop?
Have you ever seen a magazine ad for a hamburger, and you actually smelled it? You can even taste it. I mean, they’re full size. You can almost reach out and grab it off the page and eat it.
Of course that’s the point. They spend millions on advertising to get us to do just that. But what if we drew the line in the sand right there? What if we had the willpower to say no? When we see that box with the huge picture on it, and we can almost taste it we still said no. Not today! Not now. Today I’m gonna pass.
That’s what you need to do. There’s not a single thing you get that you don’t know if it’s good for you or not. You know if it’s good, and you know if it’s bad. There are no excuses. That’s where you have to make your stand.
If you don’t have it in your kitchen, you can’t eat it. You’re probably not going to get in your car and run out to the store at night just to get a box of cookies. It’s too much trouble. But if they’re on the shelf right there, you just might eat them all.
The first thing is to never shop when you’re hungry. Always shop after you’ve eaten. Then you’re full, satisfied, and can resist a little temptation. The second thing is to have a plan when you go to the store. Make a list.
Start in the produce section and fill up your cart with the good stuff for your salads. Get some fresh fruits for snacks and breakfast. Then get your whole grain breads and low fat dairy. Yogurts, cottage cheese, skim milk or 2%. Stay out of the cookie aisle. Say a prayer when you walk by that special end cap display!
Think in terms of meals when you’re shopping. Buy some chicken and meat for protein. Or some frozen fish for broiling or baking. Pick up some sweet potatoes, baked beans or whole wheat pasta for starch. Get some frozen vegetables for your greens, but watch out for those sauces. Make sure the package says zero Trans Fats.
If you want to have something sweet for dessert, or a snack, plan for it. Pick some healthy substitutes. Maybe some low cal frozen yogurt with fresh cut strawberries. Or slice up some apples with some peanut butter. Have some mixed nuts. Make some healthy muffins. Just think a little bit before you shop.
Start making some better choices, so you can look and feel better. Don’t surrender in the store. And next time you see that one thing that drives you wild—just turn and walk away!
Wednesday, March 08, 2006
How to Eat Right, Part 2
Previously, I gave you some examples for breakfast, lunch and supper. If you remember, each meal should have Protein—for building muscle and bone; Starch—for long lasting energy to get through your day; and Fruits or Greens—for quick energy, and lots of vitamins and minerals. If you can just grab hold of this idea, it can change your life.
Unfortunately, old habits are hard to break. People tell me all the time they’re just too busy to do it. Instead, they do frozen dinners, fast foods, and often, miss meals—especially breakfast. Let me say this loud and clear: “Breakfast is the most important meal of the day!”
They call it break-fast, because you’ve been fasting all night. You’re starting the morning with nothing in your system—it’s all been used or stored as fat! You need to get the engine going, so make a point to start eating breakfast. One study showed that women who started eating breakfast, started losing weight, without doing anything else!
You see, each of us has so many calories we can eat that are basically “free”. You’ll burn it. For most women, it’s more than they’re eating now. Unless you’re a very petite lady (under 5’), you’re going to need a minimum of around 1300-1400 calories just to hit your minimum—to keep all your systems operating well.
If you don’t get your minimum in, your metabolism slows down to a crawl, making it very hard to lose fat. It’s kind of ironic—sometimes you have to eat more to lose weight! This can be true for guys too, but usually their problem is overeating—meals that are too big, and too much junk food. Nine out of ten women though, aren’t eating enough! Some know it; but some still think they’re eating too much.
You’ve got to start eating healthier breakfasts. Get up 5 minutes earlier, and cook a bowl of oatmeal with a banana, and have a glass of skim milk. You’ll have protein, starch, and fruit—a much better start to your day. Have a snack mid-morning, too. Some yogurt and fruit, or apple slices with some peanut butter.
For lunch, have something healthy. If you have to eat out, get the chicken salad, or a 6” sub, loaded with vegetables on whole wheat, or honey oat. Have another snack in the afternoon—maybe a meal replacement shack (lots of protein!), or a protein bar.
Have a great home cooked meal for supper. Have a Protein serving about the size of your hand. Have one Starch, and load up on the greens—a large salad with low fat dressing, or some fresh or frozen vegetables!
You might have to change your shopping habits, but it will be well worth it—you’ll start feeling better, and have more energy for your workouts, too! Next week, I’ll give you some examples of quality Proteins, Starches, and Fruits & Greens to choose from. You can do it. Make a decision!
Unfortunately, old habits are hard to break. People tell me all the time they’re just too busy to do it. Instead, they do frozen dinners, fast foods, and often, miss meals—especially breakfast. Let me say this loud and clear: “Breakfast is the most important meal of the day!”
They call it break-fast, because you’ve been fasting all night. You’re starting the morning with nothing in your system—it’s all been used or stored as fat! You need to get the engine going, so make a point to start eating breakfast. One study showed that women who started eating breakfast, started losing weight, without doing anything else!
You see, each of us has so many calories we can eat that are basically “free”. You’ll burn it. For most women, it’s more than they’re eating now. Unless you’re a very petite lady (under 5’), you’re going to need a minimum of around 1300-1400 calories just to hit your minimum—to keep all your systems operating well.
If you don’t get your minimum in, your metabolism slows down to a crawl, making it very hard to lose fat. It’s kind of ironic—sometimes you have to eat more to lose weight! This can be true for guys too, but usually their problem is overeating—meals that are too big, and too much junk food. Nine out of ten women though, aren’t eating enough! Some know it; but some still think they’re eating too much.
You’ve got to start eating healthier breakfasts. Get up 5 minutes earlier, and cook a bowl of oatmeal with a banana, and have a glass of skim milk. You’ll have protein, starch, and fruit—a much better start to your day. Have a snack mid-morning, too. Some yogurt and fruit, or apple slices with some peanut butter.
For lunch, have something healthy. If you have to eat out, get the chicken salad, or a 6” sub, loaded with vegetables on whole wheat, or honey oat. Have another snack in the afternoon—maybe a meal replacement shack (lots of protein!), or a protein bar.
Have a great home cooked meal for supper. Have a Protein serving about the size of your hand. Have one Starch, and load up on the greens—a large salad with low fat dressing, or some fresh or frozen vegetables!
You might have to change your shopping habits, but it will be well worth it—you’ll start feeling better, and have more energy for your workouts, too! Next week, I’ll give you some examples of quality Proteins, Starches, and Fruits & Greens to choose from. You can do it. Make a decision!
How to Eat Right, Part 1
I heard a report on the news the other day about car seats getting larger to accommodate our growing population! On the bookshelf in our local superstore there were 3 different calorie counting books, 4 diet books, and 3 exercise books—all best sellers. With that much attention to diet and exercise, you’d think they’d be putting smaller seats in cars!
Today I was counseling a woman who wants to drop 20-25 pounds. She started her day with a large cappuccino for breakfast. Lunch was a fast food chicken sandwich, with several lemon drops for a snack. Finally, supper was a 6” sub on wheat (actually, not a bad choice). Now there’s nothing wrong with a cup of coffee to start your day, but for breakfast?
Clearly, she needs to make better choices. Every meal should have a source of Protein, a Starch, and some Fruits or Greens. Here’s how she could change things and feel a whole lot better, right away:
BREAKFAST:
1. A serving of Oatmeal or Quality Whole Grain Cereal (1 cup)
2. Glass of Lowfat Milk (8 oz)
3. A Banana (medium)
The banana is a simple carb—for quick energy to get going. The oatmeal is a high quality complex (long burning) carb—so she’ll have energy for a few hours. Both have lots of vitamins and minerals, so she’ll feel better! Finally, the lowfat milk is a good source of protein—for building muscle and bone.
LUNCH:
1. 6” chicken (or other meat) sub on whole grain bread
2. Load it with lots of vegetables
3. Have a few chips if you like (buy the small bag)
The chicken is the protein—for building muscle and bone. The bread is the starch—for long lasting fuel for the afternoon, and the veggies are your fruits and greens—for some fiber and lots of vitamins & minerals.
SUPPER:
1. Home made Meatloaf (3-4 oz women, 5-6 oz men)
2. 1/2 of a baked Sweet Potato
3. A Large Salad with lots of veggies: Lettuce, Spinach greens, tomato, cucumber, carrots, purple onion, green peppers, olives, and low fat dressing.
The meatloaf is the protein—for building muscle & bone. The 1/2 baked sweet potato is the starch—for fuel, and the salad is full of lots of vitamins & minerals—for your body. See the pattern?
You’d be stunned at how much you can eat when you’re eating the right things. And snacks? Try an apple sliced up with peanut butter, or some cottage cheese & fruit, or mixed nuts & raisins. Or even some frozen yogurt with some strawberries! Enjoy!
Today I was counseling a woman who wants to drop 20-25 pounds. She started her day with a large cappuccino for breakfast. Lunch was a fast food chicken sandwich, with several lemon drops for a snack. Finally, supper was a 6” sub on wheat (actually, not a bad choice). Now there’s nothing wrong with a cup of coffee to start your day, but for breakfast?
Clearly, she needs to make better choices. Every meal should have a source of Protein, a Starch, and some Fruits or Greens. Here’s how she could change things and feel a whole lot better, right away:
BREAKFAST:
1. A serving of Oatmeal or Quality Whole Grain Cereal (1 cup)
2. Glass of Lowfat Milk (8 oz)
3. A Banana (medium)
The banana is a simple carb—for quick energy to get going. The oatmeal is a high quality complex (long burning) carb—so she’ll have energy for a few hours. Both have lots of vitamins and minerals, so she’ll feel better! Finally, the lowfat milk is a good source of protein—for building muscle and bone.
LUNCH:
1. 6” chicken (or other meat) sub on whole grain bread
2. Load it with lots of vegetables
3. Have a few chips if you like (buy the small bag)
The chicken is the protein—for building muscle and bone. The bread is the starch—for long lasting fuel for the afternoon, and the veggies are your fruits and greens—for some fiber and lots of vitamins & minerals.
SUPPER:
1. Home made Meatloaf (3-4 oz women, 5-6 oz men)
2. 1/2 of a baked Sweet Potato
3. A Large Salad with lots of veggies: Lettuce, Spinach greens, tomato, cucumber, carrots, purple onion, green peppers, olives, and low fat dressing.
The meatloaf is the protein—for building muscle & bone. The 1/2 baked sweet potato is the starch—for fuel, and the salad is full of lots of vitamins & minerals—for your body. See the pattern?
You’d be stunned at how much you can eat when you’re eating the right things. And snacks? Try an apple sliced up with peanut butter, or some cottage cheese & fruit, or mixed nuts & raisins. Or even some frozen yogurt with some strawberries! Enjoy!
Wednesday, February 22, 2006
How to Shop, Part 1
You’ve made a promise to yourself to start eating right. You know you need more protein, less starch, and lots of fruits & greens, and it’s time to go shopping. But what do you buy when you get there? Here are some quick guidelines to follow.
This week, let’s look at what NOT to put in your cart. Most frozen, prepared foods have too much sodium—anything over 300mg is way too much. Be careful--you’ve got to read the label.
Next, don’t buy anything that doesn’t say “Trans Fat 0g”. Trans Fats are found in hydrogenated and partially hydrogenated oils, and you would not believe how prevalent these are. Directly linked to the epidemic of heart disease and high cholesterol today, the government is now making them put it on the label. Trans Fats can’t be absorbed by the body. Instead, your body coats them with bad cholesterol and hides them in your arteries! Yikes!
Stop buying whole milk and other whole fat dairy products. Drink skim milk or 1% instead. Go with 2% if you have to, but try to choose the low fat dairy option.
This one might hurt a bit, but you’ve got to stop the pop. Your body needs more water. When you drink anything else, your body wastes time and energy removing anything from it that wasn’t water. Drink flavored water or tea if you have to. If you’re eating right, you won’t need it the quick pick-me-up you’re getting from pop.
Next, do NOT put any white bread, or white hotdog or hamburger buns in your cart. They have no nutritional value, and act just like sugar in your body. And speaking of sugar—don’t buy sugar substitutes—they’re not natural, and the jury’s still out on them. The most popular brand right now is actually cholorinated sugar! Double Yikes. Use honey, molasses, or … real sugar if you have to.
Now we come to junk foods. There’s good junk, and bad junk. If you have to snack, make it good junk. Or even better, no junk.
Fruits, low fat yogurts and cottage cheese, some puddings and jellos, granola bars, nuts, cheese, low fat frozen yogurts, are all better choices than your typical junk foods. Not all chips are created equal, either. Make sure they have zero Trans Fats. Buy smaller bags or better yet, single servings. Even better—make your own muffins to munch on instead of those pastries!
Remember, junk foods are basically sugar. They give you a quick buzz, and satisfy your sweet tooth, but offer little or no nutritional value in return. Stay away from these. If you’re eating quality foods throughout the day, you won’t have to have them. This doesn’t mean you can’t have your chocolate once in awhile, or some crunchy cookies (my arch nemesis)—just make them occasional. Next week—we’ll take a look at what you CAN put in your cart. And like my cutie pie tells me—“It’s a healthy snack with no Trans Fats, Papaw!”
This week, let’s look at what NOT to put in your cart. Most frozen, prepared foods have too much sodium—anything over 300mg is way too much. Be careful--you’ve got to read the label.
Next, don’t buy anything that doesn’t say “Trans Fat 0g”. Trans Fats are found in hydrogenated and partially hydrogenated oils, and you would not believe how prevalent these are. Directly linked to the epidemic of heart disease and high cholesterol today, the government is now making them put it on the label. Trans Fats can’t be absorbed by the body. Instead, your body coats them with bad cholesterol and hides them in your arteries! Yikes!
Stop buying whole milk and other whole fat dairy products. Drink skim milk or 1% instead. Go with 2% if you have to, but try to choose the low fat dairy option.
This one might hurt a bit, but you’ve got to stop the pop. Your body needs more water. When you drink anything else, your body wastes time and energy removing anything from it that wasn’t water. Drink flavored water or tea if you have to. If you’re eating right, you won’t need it the quick pick-me-up you’re getting from pop.
Next, do NOT put any white bread, or white hotdog or hamburger buns in your cart. They have no nutritional value, and act just like sugar in your body. And speaking of sugar—don’t buy sugar substitutes—they’re not natural, and the jury’s still out on them. The most popular brand right now is actually cholorinated sugar! Double Yikes. Use honey, molasses, or … real sugar if you have to.
Now we come to junk foods. There’s good junk, and bad junk. If you have to snack, make it good junk. Or even better, no junk.
Fruits, low fat yogurts and cottage cheese, some puddings and jellos, granola bars, nuts, cheese, low fat frozen yogurts, are all better choices than your typical junk foods. Not all chips are created equal, either. Make sure they have zero Trans Fats. Buy smaller bags or better yet, single servings. Even better—make your own muffins to munch on instead of those pastries!
Remember, junk foods are basically sugar. They give you a quick buzz, and satisfy your sweet tooth, but offer little or no nutritional value in return. Stay away from these. If you’re eating quality foods throughout the day, you won’t have to have them. This doesn’t mean you can’t have your chocolate once in awhile, or some crunchy cookies (my arch nemesis)—just make them occasional. Next week—we’ll take a look at what you CAN put in your cart. And like my cutie pie tells me—“It’s a healthy snack with no Trans Fats, Papaw!”
Thursday, December 29, 2005
Things Can Change
Change is here to stay. I was talking with someone the other day about their grandmother. Do you know she’s 101 years old! Can you imagine all that she’s seen? She was in the Great Depression, and now look at our economy. She was there before the Wright Brothers, and now look at jet travel. She was there when telephones and television began. Now we have satellite TV and TIVO, and almost everyone has a cell phone.
I’ll bet she’s also seen us change. Most everyone she used to know worked very hard, every day—just to make it. Back then, you did or you didn’t eat! Look at some old pictures. How many fat people do you see? Sure, some might be a little fleshy, but now? Just go to the mall and look around. Obesity is becoming generational. Experts are starting to call it an epidemic, and we’ve even begun exporting it to other countries!
Last night, my wife and I watched a show on dieting and obesity. Fourteen year olds are developing Type II diabetes! Twelve year olds are getting high blood pressure! At the same time, school systems around the country are cutting back physical education—and kids are spending much of their free time in front of a computer, or video game. And our jobs? Most of us don’t move much anymore, either.
What we’re eating isn’t much better. We’ve gone from a garden grown to fast food society. We want it sweet and salty, and we want it now, thank you. Some people never even see a fruit or vegetable. It’s chips, fries, pop, and burgers on pasty white buns with little nutrition—just empty calories that wreak havoc on our systems, with obesity looming at the other end. Clearly, something has to change.
The first step is to acknowledge the trouble we’re in. Denial only makes us fatter. Most people add a pound or two a year without even trying. It’s easy. An extra 35 calories a day means you’ve put on a pound of fat in 100 days—that’s 3 1/2 pounds a year! It’s no wonder we’re having problems.
For 2006, why not cut back a little? Start eating a little less—especially the starches. Quit eating white breads and junk foods, with empty calories, and go for whole grain breads and fruits for snacks instead. Take the 6” instead of the 12” sub. Order chicken salads instead of hamburgers and fries if you have to do fast food. Those little choices will start adding up—in a smaller waistline!
Another thing is to get moving. Any movement is better than nothing, and a focused, daily exercise program is even better. We eat every day—what makes us think we don’t have to be active every day?
Things can change for you in 2006, but the hardest part is just getting started. You can get what you want, but you have to do something! Like stepping out the door to go exercise. Or ordering something healthier next time you’re in the drive thru. Make a decision to start making better choices—grandma’s watching!
Tuesday, December 20, 2005
It's About Time...and Change!
Well, it’s that time of year again—can you believe a whole year has already slipped away? Where has the time gone, anyway? Now it’s time to reflect on 2005, and start setting goals for 2006. What have you done with the year? What do you have to show for it? Another few pounds?
As I move into my mid 40’s, it seems like time is moving so much faster. My oldest granddaughter’s five now—it seems like I was just rocking her to sleep as a baby. Now she’s helping my wife bake Chocolate Chip Cookies (not great for my diet, but oh so good…) and I just walked in and caught them sewing the other day!
Like it or not, time marches on, and if we look the other way, we might miss it! I’ve been learning to take time out for the moment, while the kids and grandkids are still around. Once the moment’s gone, it’s lost forever—unless you happen to catch it with one of those cool new digital camera’s (my wife and daughter have mountains of pictures). Even then, it’s bittersweet. You’d like to be there again, but the memory has to suffice.
There are other things that pass you by, too. Time is a cruel taskmaster. It seems like the people that struggle the most with their weight, just can’t seem to make time for exercise. They’re too busy; they’ve too much to do. They can’t change their eating habits either—they don’t like cottage cheese, don’t eat salads, and just won’t eat fruits. And besides, it’s only a couple pops a day. And they should quit smoking, but now isn’t the right time. Each of these are things I’ve heard from people in the last month!
Some things we’ll do without question. If you have to make a bank deposit, you’ll do it. If you have to pick up your kids after the game, you’ll do it. If the doctor says you’re developing diabetes, and if you don’t lose some weight, you’ll need insulin shots, you’ll start exercising, right? Not always.
I’ve talked to plenty of people with onset heart disease and diabetes, that STILL don’t eat right and exercise. Why do we always put our body last? Look at it this way. If you don’t start taking care of yourself, you might not be there for your family. Or worse, they’ll have to take care of you! Is that what you want?
As 2005 draws to a close, here are some suggestions for 2006. Drink more water; Eat more fruits and vegetables; Eat more fish and chicken, and a little less beef and pork; Eat only one starch per meal, and eat much less junk food; start exercising 3-5 days a week—it only takes 45 minutes to make real changes! Over the next few weeks and months, I’ll give you some ideas on how to get your bodies in balance. It’s not that hard, you just have to… do it. Make a decision. 2006 could be a great year for you!
Welcome To Bodies-in-Balance
Welcome to my new blog, where I'll be posting tips on how to help you get your bodies back in balance. Based on my book, "Bodies-in-Balance--How to Eat Right & Exercise Smart", this blog will let me pass along important information, as soon as I learn it! I'm looking forward to being a part of your health and fitness! --Tom
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