Healthy B.P.M.

RANDOM THOUGHT #1: Avoid drinking excessive amounts of coffee, it can desensitize your body to the natural fat burning effects that caffeine has. One or two cups (if the day’s really slow to get started) max.

RANDOM THOUGHT #2: Another word on coffee, it’s not necessarily bad, but more interesting than anything. Some people have reported that when they drank black coffee before exercising, they lost more weight. There’s no scientific proof to back this, but nutritionists believe it may be caused by the body being forced to depend on fat for fuel. And I’m not suggesting you try it; just sharing and caring. Just remember to drink plenty of water during your exercise.

RANDOM THOUGHT #3: Drink a glass of water first to determine if you really are hungry or if you are really thirsty. Many people have the tendency to eat when they see food. It doesn’t mean they are hungry; they just want to eat. Don’t eat anything you’re offered just to be polite. Unless it’s your grandma who’s offering the meal and then just nibble a little bit.

RANDOM THOUGHT #4: Sticking with 4-5 mini meals a day will quell the urge to snack endlessly. But if you must have a snack make sure it is a healthy one. If you travel a lot try to find healthy snacks and not junk food.

RANDOM THOUGHT #5: Veggies make great snacks. They can get you through the hunger pangs if you are having them. Lightly dip them in a low sugar-low fat ranch dressing for a little more oomph.

RANDOM THOUGHT #6: Banking calories for a big splurge later usually backfires on you. Overloading your digestive system only makes you bloated and slows your metabolism.

RANDOM THOUGHT #7: Even if you don’t have a gym membership, chances are that there is a sidewalk outside your house. Get up a half hour earlier, throw on the sneakers and get to walking, running, jogging or whatever your exercise of choice is. If you have a four legged friend, or a two legged on bring them along. Dress for the weather and stop telling yourself you’re not an outdoors person.

RANDOM THOUGHT #8: There is a misconception that exercise makes you tired. You may feel a bit pooped but it‘s the kind fatigue that let‘s you know you‘ve done something good for yourself. As you get fit you will find you have more energy. Couple exercise with adequate sleep, you shouldn’t have any problem getting up in the morning and getting going. Can I get a high five on that one!!!

Has stress/life ever gotten you so discouraged that all you wanted to do was eat? Yeah, me too. You get that feeling of teetering on the breaking point and just want to yell, “Enough is enough, already”.

Does this sound like your day: an obnoxious boss…one deadline too many…snotty-nosed kids…a cranky spouse…dirty socks…and a car that’s low on gas and won’t start. Inside and out you’re shouting, “where are the cookies?” After two maybe six cookies you realize that they’re just a stepping stone to further frustration and disappointment. The next step is berating yourself for losing control and possibly moving on to ice-cream and Pop Tarts.

When the situation comes around again, and it will; follow these steps.

1. Count some zzz’s. Inadequate rest and crankiness go hand in hand and emotional eating comes along for the ride.

2. Eat healthier. A half box of Snackwell cookies and frozen yogurt don’t make the grade. Foods high in good protein, healthy fats and slow carbs will keep your body primed, energetic and balanced.

3. Hang the do not disturb sign somewhere, anywhere. Find and retreat to a place where you can be still. Go inside of you and pull forth the serenity that comes from connecting with the Creator.

4. Practice deep breathing. Short shallow breaths only make you more anxious.

Once steps one through four are in place the gas tank won’t be miraculously filled. Your boss will still be a jerk and the snotty-nosed kids will in all likelihood still be whining. However, you won’t have the guilt and discouraging feeling of eating a bunch of nutritionally void food that’ll only make you feel worse. That‘s all.

First things first, just what is your fitness goal, do you want to?

1. Strengthen your cardiovascular system? (Of course)
2. Boost your immune system? (Sounds good)
3. Lose weight? (Woo-hoo!)
4. Tone and shape your body? (Yeah baby)
5. Gain strength? (Definitely)
6. All of the above? (That’s what I’m talking about)

Now that you have a reasonable idea of what you want from your fitness regimen, it’s time to put a plan together.

 Got Discipline?

As much as we’d like to think that we are filled to capacity with willpower and discipline, you have to have a Plan B. This is the real world and “stuff happens”. We also have to be honest about what we really want to do and can do. If you have bad knees, a toddler, and no babysitter; jogging may not be the activity for you. Do you like action and adventure and have the attention span of a gnat? Stationary biking would bore you to tears, choose something else. Searching for the right program has as much to do with discipline and willpower as much as sticking to it once you’ve found it. Don’t look upon the programs that you started and stopped in the past as failures, you just haven’t found the right one yet. Or could it be that your attitude about exercise derailed your plans.

Are you a YIPPEE or an OH WELL?

Does this sound familiar?

“I can’t wait to get to the gym. Today I’m going to add an extra 15 minutes to my time on the Stairmaster, then take a spinning class. After that it’s off to the Nautilus machines“.Slow down! It’s good to be motivated and ready to leap tall buildings in a single bound, but you have to pace yourself. Too much too fast often results in burn out and injuries.

How about this one?

“I guess after I drop the clothes off to the cleaners, run to the store, return the book to the library, and drop lil Ricky off to soccer practice, I’ll try to squeeze in a couple of minutes of walking.”A little more gusto wouldn’t hurt. You get out of it, what you put in.

On your Mark, Get Set

Go ahead and get started. You don’t have to be perfect. Running a marathon or coming in first is not the goal. Optimal health and fitness is. Go at your own pace and make exercise work for you. The one thing that you can’t/shouldn’t/don’t want to do is give up. One more thing, if you don’t set goals you won’t know when you reach them.

We spend a lot of time indoors every day. For kids the average is six hours a day in school. For adults it’s at least eight hours inside of the buildings where they work. Then we spend all night in our homes: eating, playing, and sleeping. When do we take the time to enjoy the “great outdoors”? Fresh air is highly underrated. Granted the seasons often dictate how much time we can get outside. Getting outside on a regular basis can improve our health and sense of well-being. If nothing more than to give us a change of scenery.

The air we breathe on the inside is not as fresh as we need it to be. Dust is a fact of every day life. It collects on every surface. How often have you dusted and it seems that overnight that same dust reappeared? Dust swirls around us and makes its way into our respiratory system via nose and mouth. If you happen to occasionally burn a meal or two, those fumes get inhaled also. We need a break from the indoor air. Of course companies try to sell us products to clean our home or office air which is fine, but there is just no substitute for fresh air.

Our lungs appreciate fresh air. We may cough a bit at first as our lungs are getting rid of the impurities that we suck up on a regular basis. But, after a while we’ll begin to breathe deeper and deeper which brings more oxygen to our cells. Increased oxygen brings with it increased energy to do the things we need to do. More oxygen brings greater clarity to the brain, which needs twenty percent of our body’s oxygen to function. Don’t you want to think better than you have before?

Exercising outdoors in fresh air offers increased aerobic benefits. Taking in more clean air, helps improve our breathing technique. Better technique increases stamina. More oxygen to the muscles reduces that lactic acid build-up in the muscles which leads to cramping. It’s all good!

On the flip side, fresh air cannot be found everywhere outdoors. In large cities where factories (the few of them that are left) operate day and night, spewing smoke and particles into the air, fresh, clean air is at a premium. For people in the area, getting away from time to time will help.

Fresh air produces a healthy mind, clean lungs, and a calmer constitution when we actively use it. Getting outdoors should not be a chore, but a privilege. Enjoy the earth and get your dose of fresh air.

As a fitness professional I pride myself on my skills. Having lost over 80 pounds and kept 75 of them off I believe I have a pretty good handle on weight loss. Common sense and years of experience let me know that what works for me won’t work for everyone else. Part of my job is to help them find what works for them, and keep them motivated and inspired to do it. As a rule this works and my clients trust me with their wellness, money and time. Sounds like everything is running smoothly right? Yes, for the most part. What gives me pause for concern is my family, close and extended. I’m trying to figure out why they don’t have that same trust in my skills as a fitness professional. Of course I have their support and they are my biggest cheerleaders; when it comes to training other people. I’d like to know why they don’t feel my skills will help them?

On occasion someone may ask a question about what or what not to eat or a certain exercise. I’ve learned to answer the question and leave it at that. My son’s are deep into body building, one is a trainer and has competed; the other two could throw their hats into the competitive ring at any time. One daughter-in-law just became a certified trainer and I couldn’t be more proud. In all fairness they don’t all live here in the same town with me so proximity does play a part. That being said they seem to think that they know all there is to know about fitness or at least more than me. Are my feelings hurt, a bit, at times. I recognize that they’re adults and come to their own decisions about what’s right and not so right for them. Each one has to blaze his/her trail without the watchful eye of mom correcting them or making suggestions.

When my youngest daughter was working towards her degree at the college I worked at, she had no choice but to take one of my wellness classes. She didn’t protest, it was a given. Now she takes aerobics classes with someone else and pays for them no less. Our home is equipped with more weights than anyone would ever want to lift, cardio machines and an assortment of other fitness do-dads. It’s enough to keep my clients occupied and motivated. Still they’d rather go somewhere else, and pay someone else. Am I being selfish and possessive? I don’t think so. I tap into their individual expertise whenever I can and am grateful for it.

Oh and the extended family. They’d rather walk hot coals than trust me to train them. Some have asked for advice and seemed to be snippy about what was given. Yes, I do turn a critical eye to how I dispense advice and don’t flaunt my skills. Asking them why they turn a deaf ear would be like trying to find out who left the ice-cream sitting on the counter; they’d clam up. I’m not done mulling this over and I will continue to monitor myself. In the meantime, well we’ll see.

So here we are at the end of award season with the biggie. This is Oscar weekend and the stars and paps are out in full force. Designers are on the edge of their seats to see who’ll grace the red carpet with one of their creations. Every celebrity trainer worth their weight in squats is pumping out advice all over the place. By Monday mags and tabloids will analyze every shoe, hairdo and derriere. Already we’re hearing accounts of how the stars are getting in shape.

It seems that everyone is doing some type of cleanse and it seems whenever the word cleanse comes up so does the name Beyonce. B swears by the Master Cleanse and lived on this concoction of lemon juice, cayenne pepper and maple syrup for two weeks to get in shape for her role in Dreamgirls. Oh well, to each his own. Even Anne Hataway is doing her version of a cleanse to get red carpet ready.

E! News’ Giuliana Rancic says she’s been drinking 4 cups of tea a day and eating a light meal of chicken breasts and steamed veggies. That’s a little better. However, she also says that when the Oscars are over she’s going after the biggest dessert she can find. In a segment on E! News last night, Giuliana spoke and trained with celebrity fitness trainer Gunnar Peterson. He offered advice for the red carpet and beyond. Gunnar stressed the importance of resistance training as well as cardio activity while putting Giuliana through the paces with some wicked mountain climbers. I also loved his take on adding definition to your shoulders to make your butt and waist look smaller. Finally some credible advice!!

For those of us in the real world with shallow pockets, trainers like Gunnar are way out of our reach. Things like trainers, hair, makeup, clothes could cost a star tens of thousands of dollars. Luckily for nominees for the five top awards (Best Actor and Actress, Supporting Actor and Actress and Best Director), the studio often pays. How’s that for a perk?

If you have an event you’re getting ready for here are a few tips:

**Shy away from carbonated beverages. The bubbles make you feel gasey and bloated.
**Drink water but don’t gulp, sip.
**Avoid chewing gum, taking in too much air also makes you gasey and bloated.
**Avoid gas producing foods. No beans, cabbage, broccoli or cauliflower, apples, raisins or prunes.
**Keep your abdominal muscles pulled in, shoulders back and down. **Practice all the rules of good posture.
**If all else fails, invest in a pair of spanks.

Raise your hand if you have a daily to-do list. That’s great, now are you getting anything done from that or those lists? OK, not bad; some is better than nothing. I’m pretty good at making them and also at getting 85% of the stuff done on them. I’ll admit the work being done is routine. Things like workout, count my blessings, and post to my blog. These come so automatic that they probably shouldn’t be on a to-do list.

However, a couple of things keep getting pushed back. Things I really want to do and know that they’d be beneficial to me personally and professionally. But for some reason I never get around to it. I’ve started them, laid the foundation, and made some calls; just have never taken the time and given it an honest effort.

First up, my exercise DVD. Clients ask for one routinely and I keep putting them off. Not good I know. They’re not asking for a Stephen Spielberg production, just something they can follow when they’re not training with me. I want it to be professional looking; no doubt I have the expertise to lead an exercise session, I don’t want it to look too homemade and cheesy. I have the camera; I have a place suitable for videoing, maybe even have a camera person to shoot the whole thing. But what about music and what will the sound quality be like. Companies that sell royalty free music are asking upwards of $175.00 for a 30 minute CD, that’s outrageous! So I’m still dragging my feet on that one.

Then there’s the book. I’ve got all the material; I even have a famous person to write the foreword for me. Here’s the challenge; traditional publishing, self-publish, e-book; so many choices. Traditional publishing is a huge challenge unless you’re a celebrity or have found the magic diet pill. Self-publishing can be expensive and I’m a bit wary of the whole e-book thing. So my material is sitting and waiting for me to make a move. Oh and I got scammed by some shady people claiming to be agents.

I love being behind the mic and talking to anyone who’ll listen so an audio version of my wellness info would be a snap. However, it comes with its own set of challenges. Music, production and so forth. Although I do have easy access at the radio station that airs my weekly fit tips. What gives you ask? Your guess is as good as mine.

Teachers make the best students and it’s about time I start practicing what I preach. How often have I said in regards to weight loss and fitness that if you want a different result you have to take a different action. Or how about the countless times I’ve said that the point of power is always in the NOW. Believe in yourself, trust your intuition, go inside and connect with your inner source. I could go on and on. I could also start practicing for the DVD, write one chapter today, or spend fifteen minutes recording. Wish me luck!

Dry skin cannot be ignored. Dry skin leads to cracking of the upper layer of skin and gives it a dull and flaky appearance. The culprits of dry skin include: dry climate, hormonal changes, too much exfoliation and not enough water and poor dietary habits. Despite the millions of dollars that are spent on it, taking care of dry skin is not difficult. ‘Dry skin care’ starts with moisturizing from the inside out. This is your most effective remedy for dry skin. Don’t underestimate the value of drinking water.

Generally moisturizers are classified under 2 categories. The first category includes moisturizers that help to alleviate dry skin just by preserving the moisture within the skin e.g. Vaseline. These kinds of moisturizers are relatively inexpensive, readily available and it’s easy to use too much. Always apply with a light hand. Too much can clog your pores. Humectants are the second category. They work by drawing moisture from the environment and supplying it to the skin. The ingredients in humectants are typically propylene glycol, urea, glycerine, and hyaluronic acid. The best moisturizers are non-greasy, who wants to look like you have an oil slick on your face.

‘Dry skin care’ is not about just using moisturizers but also using them properly. The best ‘dry skin care procedure’ is to cleanse the skin before the application of a moisturizer. Make your treatment even more effective by applying moisturizer while the skin is still damp (after cleansing). Also, make sure that you use soap-free products (especially on your face, neck and arms). Exfoliation does help in dry skin care, by removing the dead skin cells. However, don’t exfoliate too often. Also make sure that your dry skin care products provide a good measure of sun protection. Also, avoid too much and too direct exposure to sun (simply by using an umbrella/hat etc) and use a good sunscreen before going out. Two more valuable tips are to use the most natural products you can find and afford, plus go easy on the temperature of water you use for showering/bathing and for washing your face – Use warm water; too hot or too cold water contribute to dryness. ‘Dry skin care’ is also about being gentle with your skin. Avoid harsh detergents and alcohol based cleansers and toners. Also, no rubbing your towel all over your face, pat gently to dry your skin. Take your skin care seriously and don’t wait until you’re older to start taking care of your skin.

Jessica, Jessica, Jessica. You walked right into the buzz saw didn’t you? The media is clinging tightly just like those mom jeans you wore that started this whole thing. After that less than flattering picture was circulated around the world you did an about face with your wardrobe. Now we hear and see that you’re “playing up your curves”. Is that code for she’s wearing clothes that don’t make her look fat? We all have our moments where we feel frumpy, unfortunately Jessica Simpson’s was played out for the world to see.

Another thing that ticks me off about this is the feigned horror that she weighs 130lbs. Are you kidding me? Do you know how many women would wear mom jeans proudly while walking down Times Square if they weighed 130lbs? Something is so twisted here. Statistics say that the average woman is 5’4” tall, weighs 140 and wears a size 10-12. I applaud everyone who’s come to Ms. Simpson’s defense. Leave her alone. When she’s photographed with her bones showing and looking anorexic, we’ll have to hear about how emaciated and weak she looks.

Does she bear some of the blame for this? Maybe, maybe not. This weekend is the Oscars and the red carpet will be laid and waiting for an in depth analysis of the A-Listers cup size, feminine curves and bony backs. Wouldn’t it be a hoot if all the ladies wore mom jeans in support of Jessica Simpson. That would be funny as all get out and all the designers would be somewhere tossing back martinis like crazy.

It’s gonna be great when our society finds the happy medium about weight loss. Yes, let’s lose weight to be healthy and yes let’s take pride in the fact that we met our weight loss goals. Celebrate it all you want and if you want to wear those mom jeans while you celebrate get yourself a wide belt and a tank top to match. Turn your backside to the camera and strut your stuff.

Each decision you make about your well-being should make you feel good. Your decisions should motivate you to keep building on each little success. While we’re on the subject; what is motivation and what does it mean to, and for you. Alright Fitbuddies reflection time.

How you would define motivation? Based on your definition how do you feel, what do you think, and how do you act when motivated? One more, what drives you to action?
If you’re scratching your head you may need a wee bit more reflection time. Even if weight loss isn’t your goal I’m sure you have a goal or dream on your wish list.

However in regards to weight loss one of the first things to do is make peace with your weight. Now hold on, I’m not saying you shouldn’t strive for a healthy weight. Being overfat is detrimental to your health. And now you’re asking, how on earth is that motivating? Feeling peaceful about your weight implies that you accept yourself as you are but you choose to make healthy changes. Wanting to change your weight requires some confidence. That’s the kind of mindset that motivates you to do whatever it takes to bring about the desired result. Along the way you learn to stop condemning yourself for the weight that you are. You no longer blame the scales, Mickey D’s and everyone and everything you feel has contributed to what you now weigh. Motivation allows a small sense of urgency but not to the point of obsession.

I know I said there’s was only one more question, but humor me. Here’s another.
What will you have to let go in order to make way for the change? How much will the change cost you, and not necessarily monetarily. Check out this example.

Once upon a time Gretchen went into the candy store she use to hang out in when she was younger. She was an attractive young woman but had gained weight over the years. Gretchen noticed that the storeowner was the same guy she used to buy candy from years ago. She approached the storeowner and said, “You don’t remember me do, you Mr. Brown? It’s Gretchen I used to come here 20 years ago.”

“Gretchen? I remember you.” he replied “What on earth has happened to you? Boy have you let yourself go!” You can imagine what she felt like as she left the shop. A cruel comment like that would fuel the fire for anyone to start losing weight. And it did in Gretchen.

She had a clear vision of what she would look like if she lost weight. She was also aware of the steps that she would have to take, like diet and exercise plans. However, Gretchen decided not to change. She had no real motivation to change. The cost of changing was greater than the desire to change. Gretchen loved food, enjoyed socializing and going out. The last thing she wanted to do after a hard day’s work was work out in a gym and eat a lettuce leaf for dinner. In addition relaxing at home with a bottle of chardonnay was her special treat. She felt pressure to be thin and had she gone ahead with a healthy eating and weight loss plan she may have lost weight but would she be happy? Gretchen was peaceful with her weight but was unwilling to change she hadn’t found the motivating factor. Is this good or bad? It’s neither, it’s a starting point.

Way back in the day I taught Slide classes, aka, lateral motion training. The name doesn’t matter this is a kick butt to infinity workout. Now that I’m teaching, again I asked about the Slides. It appears there were some safety issues and the college decided to nix the classes. Bummer, I loved it. Notice I said I loved it. My students had mixed reviews and a gray area did not exist. I was so appreciative of those die hards that hung in there with sweat pouring, quads and hamstrings screaming. Lovely picture isn’t it.

Reebok made the best ones, and at the height of the slide craze, I bought one. When I say your quads and hamstrings screamed I mean it. You’d ache in places you never thought you had muscles, but it was a good hurt. The kind that let you know you just had one heck of a workout.

Sliding is low impact aerobics. The slide is a smooth surface approx six long. To be able to slide across the board you need to wear synthetic socks that are worn over your shoes. The movements in this workout resemble the moves in speed skating. With a bit of practice basic moves from low impact aerobics can be done. Even your abs and upper body can also be worked. From a purely sports perspective the benefits are great for athletes whose game is tennis, table tennis, hockey, handball, football, and basketball. What’s not to love?

Then lo and behold one night while channel surfing I came across the best alternative to the Reebok slide: Leg Magic. OMG!! You can’t imagine the way it shapes your lower body and your abs. It’s like a miniature and more compact version of the Reebok slide with all the intensity. Affectionately known to my clients as “Lil Magic”. They absolutely hate it. In regards to exercises, it’s the ones that benefit us the most that we can’t stand.

Leg Magic is portable weighing only 22 lbs and can withstand 250 lbs, and there is almost no assembly. According to the manufacturers instructions your workout time is five one-minute segments. Trust me in the beginning one minute is quite a feat. As you get used to the movement 2-3 minute intervals are possible. Check out this website.

www.buylegmagic.com

Here you’ll learn all about Pulse Resistance Technology and how it shapes your lower body. FYI this site is no different in that it offers you a free 30-day trial for only $14.95. As I’ve said before don’t buy anything you don’t think you’ll use or think you can afford. Even if you only pay a minimal amount to try it, should you decide to send it back the shipping charges can be high. The total cost when I bought mine (and I got it from Bed Bath and Beyond) was $123.00. One of the best investments I’ve made.

A 10oz Hot Smoothie has :

260 cals - 10 g fat - 200gm sodium - 39g carbs - 2g fiber - 28g sugar - 5g protein

A Low fat blueberry muffin has:

290 cals 2.5g fat - 750mg sodium - 62g carbs - 2g fiber - 32g sugar - 4g protein

To burn the calories in the Hot Smoothee and the Low Fat Blueberry Muffin , you could do any of the following:

• 152 mins of walking
• 63 mins of jogging
• 46 mins of swimming
• 84 mins of cycling

Hmm, I bet that bowl of oatmeal with some fresh berries is sounding better isn’t it?

Wait there’s more!

One Apple Fritter has:

300 cals - 11g fat - 380 mg sodium - 49g carbs - 2g fiber - 16g sugar - 4g protein

One seemingly harmless Café Mocha will set you back:

160 cals - 7g fat - 160mg sodium - 25g carbs - 1g fiber - 21g sugar - 1g protein

To burn the calories in the Apple Fritters and Café Mocha pencil this into your schedule:

• 127 mins of walking
• 52 mins of jogging
• 38 mins of swimming
• 70 mins of cycling

Sip and chew on that for awhile.

Any sound fitness plan should include stretching. And since we’re at the beginning of this post, let’s talk about stretching at the beginning of your workout. I know there are some people who jump into stretching right away. That could be good, or not so much. You ever want to stretch a cold muscle Cold muscles are easier to injure and that goes against the whole plan right? Spend at least 3-5 minutes on a warm-up and then lightly stretch your muscles. So that’s the first precaution, here are some more guidelines.1. To increase your flexibility and to avoid injuries, stretch after your workout also. After you’re done with the workout you want to be done, done with the whole thing but don’t be in a rush. Stretching after a workout, when your muscles are still warm, can increase flexibility.

2. Hold your stretch position for 30 - 60 seconds to increase flexibility. While holding your position for 20 seconds is enough for warm ups, holding each position for at least 60 seconds will develop more flexibility.

3. No bouncing or rock-em sock-em robots. When stretching, hold that position for several seconds, and then slowly relax. You may stretch repeatedly this way. Bouncing or forcing yourself into a position during stretching can cause strain or damage.

4. Slowly work your way into a stretch. Stretch in increments instead of trying to take it to the limits right away.

5. Make sure that you have stretched or warmed up all muscle groups. Even the fittest and strongest among us tend to neglect some areas. For instance, the neck . Stretching the neck muscles can be as simple as placing the palm of your hand against the front of the head and gently pushing it. Do the same to the sides and the back of the head as well.

6. Stretching should be done regularly to increase your range of motion and your level of flexibility and strength.

7. Do what you do best. Don’t force yourself to do anything you’re not ready for trying to follow someone else. Increase your limits slowly and listen to your body. There may be days when your body may be too tired and you may have to consider reducing your range of motion.

8. Learn to rest. Rest in between sets and stations to make sure that your body has enough time to recover.

9. Aerobic exercises require stretching just as much as strength training.

10. Yoga and Pilates are great exercises to stretch, and strengthen in one fell swoop.

Aside from preventing injuries and improving your range of motion, stretching can rejuvenate a tired body and ease a stressed mind.

The following article is based on my personal opinion and is not a recommendation to indulge in any behavior that might be detriment to your health. In addition, I am not promoting or suggesting the use of any supplement in any form for the purpose of losing weight. Weight loss through healthy eating and exercise is the safest and most efficient way to get healthy and lose weight. Always check with your primary care physician before beginning any weight loss plan or when considering supplementation.

I’d had a dream that in my mailbox was a 2 yr supply of a weight loss supplement that was the best thing since sliced bread. This wonder pill allowed me to eat all my favorite foods in whatever portion I wanted. But wait it gets better; I didn’t have to exercise unless I really wanted to. This lovely little pill had the capacity to carve out the most chiseled six pack and thighs as tight as a drum. Then I woke up.

How cool would it be to have a supplement that cured all of our weight loss woes; or would it? What if any lessons would we learn about behavior modification, and what kind of example would that present to our children. Moral lessons aside let’s chat about supplements.

You know how many line the shelves already; and you like me may have tried, one, two, five maybe six over a lifetime. No wonder drug exists. Some of them will give you an assist in your weight loss goals, but they’re not going to give you magic results. If you’re doing 97% of the work; eating healthy foods in moderate portions, reducing stress, and maintaining a moderate to intense exercise plan, the right supplement can help. There are three types of supplements, but please be very clear, no supplement is going to melt the fat. The three types are:

• Appetite Suppressants
• Metabolism Boosters
• Craving Curbers

 It’s also important to note that you can overdo it with supplements and become dependent on them to do all the work for you. Depending on the ingredients, they can give you a little energy jolt. That’s no surprise because many of them are caffeine based or contain other herbs that stimulate the central nervous system. If by some chance they help you to work out longer and more efficiently; great. That means you’d be burning more calories. However, if you overeat you will gain weight. Even if you’re working out consistently and you overeat, you’ll likely come to a standstill, supplements or not.

Don’t give up your accountability for changing your health and ultimately your body to any pill, drink, machine or person. Trust yourself and love yourself enough to take matters into your own hands and make the changes that you need. It’s all about good health and it’s all about you, always.

Please stop the all or nothing mantra when it comes to eating and weight loss. Just because something tastes good doesn’t mean you can’t eat it or that you have to eat all of it at one time. And while we’re on the subject, the concept of mini meals is somewhat mistaken; I think. In the minds of many it means a couple of carrot sticks, and apple and a meager piece of protein. I believe - I know a way more conducive to real life and one that will take the edge off most of your cravings. Curious aren’t you?

Think back a couple of posts to the one on overeating. Stretching your stomach beyond capacity routinely throws off your satiety signal. Hmm, you forgot that one right? Ok here’s the recap. Your stomach has a biochemical mechanism in place that signals your brain when you’ve had enough. Overeating messes up that connection. Got it? Alright let’s move on. Mini meals allow that smooth sailing signal to travel freely. In the meantime you’re learning portion control, dropping pounds and feeling satisfied. Are you wondering how dropping pounds plays into the equation? Smaller meals rev up your metabolism and make it more efficient at burning calories. Overload your plate and your belly and you sloooowwww down your metabolism. Who wants a sluggish moving at a snails pace metabolism?

Now here’s where it can be a bit tricky so here me out. Suppose you fix a big dinner with all your faves included, yes dessert too. Serve yourself a tablespoon of each dish and the smallest sliver of cake or pie. Take your time while you’re eating. Enjoy the conversation, and the ambience. Doing this allows that satiety signal to do its thing uninterrupted. Finish the mini meal and you’re done for another 3-4 hours. When it’s time to eat again you do the same thing, maybe this time you pick only one or two things instead of the whole menu, and I hope you’ve included fibrous veggies and some whole grains. Keep in mind that one of the goals is also to eat healthy to be healthier. The veggies and whole grains will help to lower the glycemic index of some of the not so healthy foods.

Learning to eat less is the key. Get lost in the taste of the smaller portion on your plate; tell yourself that you can have another mini meal later. No one is going to take it from you. One more thing; don’t go overboard with the fatty and calorically dense foods. A little indulgence combined with the healthy stuff will satisfy you, get the metabolism fired up and put you on the fast track to a healthy body weight. Then you can cross worrying about your weight off your to-do list.