Healthy B.P.M.

Eating dark chocolate regularly may help lower levels of inflammation, which is strongly associated with heart and blood vessel disease, Italian researchers report.

  That’s the lead in from a story posted yesterday by Reuters Health. The Italian researcher was Dr. Romina di Giuseppe of Catholic University in Campo basso, and his findings appeared in the current issue of The Journal of Nutrition. This is not your cue to purchase all things Godiva; there are some stipulations, so hold on. Doc says that you’ll likely see benefits if you eat up to one 20 gram serving very three days. Are you still excited? This isn’t a case of its good for me than more is better. While you’re in a chocolate mood let’s talk cacao.   

 Flavanols found in rich dark chocolate has been shown to reduce high blood pressure. Flavanols are powerful antioxidants that are present in fruits, vegetables and red wine. The word antioxidant gets thrown around quite a bit. We know in general that it’s something that is good for us, but can’t really put a finger on exactly what it is. Here’s the short and sweet version. Antioxidants release free radicals that clean up the debris in our circulatory system. Still scratching your head? Ok, if you take a piece of metal and pour water on it and let the water sit, the metal will start to rust. Now take a bottle of an anti-rust solution and soak the metal in it and the rust is cleaned up. That’s similar to how antioxidants containing free radicals work in our arteries, they clean up the debris.

Guilt-Free

So let go of any guilt associated with eating chocolate, a small amount is ok. While we’re on the subject of small, it’s time to clarify what that means. A 1.4 oz bar of dark chocolate is an average serving. It only contains 200 calories and 11 grams of fat. You may have to make a few substitutions to allow for it. Here’s how:
Omit a pat of butter from your toast, or a spoonful of mayonnaise from your sandwich. Consider reduced fat or fat free salad dressing. Take your coffee black, instead of with cream. That is not a bad trade off.

Fact vs. Fiction

Chocolate is not addicting. People say they “crave” chocolate, most time meaning they’d just like to have some. An addiction is a serious medical and emotional condition, which in all likelihood requires some sort of intervention. It does not cause diabetes. Tooth decay is not caused by eating chocolate. Any fermenting carbohydrate left in the mouth too long will contribute to dental problems. Chocolate is not high in caffeine. One ounce of chocolate is the equivalent of one cup of caffeinated coffee. Eating chocolate does not cause migraine headaches. Where did all these rumors get started?

Just like anything else, moderation, balance, yada yada yada, I know you’ve heard it and probably figured I’d say it. At any rate, now you’ve got a bit of science behind your chocolate fantasy. Keep this in mind, dark chocolate; not Snickers or M&M’s with peanuts or a Baby Ruth. If you’re gonna have it, spring for the good stuff.

Yesterday continued with yet another flashback. This time to my days as an emotional eater. To say it was a test was an understatement, this was more of a crash course (no pun intended and you’ll see why). It was about 15 minutes before my class ended, and I had my students securely in the mid range of their maximum heart rate zones. All of a sudden my youngest daughter walks in, strange to say the least. When I got to the doorway she asked how much longer before class ended, and she had a weird look on her face. My mommy antenna immediately went up. She asked again, and I told her to just tell me what was wrong. Her response was “They’re OK”. Everything got a little fuzzy after that.My husband was taking our oldest daughter to the airport and they were less than 15 miles from home, when a truck hit them. Not just a truck, an 18 wheeler; and they weren’t hit just once but three times. That would have been enough to scare the pants off anyone, but they also flipped and rolled over. To top it off, (no pun again) they flipped, rolled, and then the vehicle landed upside down. Hey it gets worse; it was a hit and run. By the grace of God they walked away with minor cuts, scrapes and bruises. Today they’re very sore and stiff and my husband has experienced bouts of dizziness.

Waiting for the state trooper to bring them home felt like an eternity. My first instinct was to polish off the last remnants of the pound cake I‘d made over the weekend. I had plate in hand with the knife poised and ready to go. It was a self tug of war and I backed away. Still the need to feed was strong. I wanted to stuff away the uncertainty of their actual condition. Emotional eating often dictates that eating will immediately make you feel better, and then you feel guilty and eat some more to stuff that feeling down as well.

Trouble is there’s always a feeling, good, bad or indifferent that’s always there. I know that and I know it like the back of my hand, but darn I wanted to eat something, anything! Once they got home and were right in front of me I felt better, but now I wanted to eat because I was relieved. So I settled on some tortilla soup, minus the crispy tortilla strips. If was filling and gave me a bit of a distraction and a distraction helps big time. Getting a handle on emotional eating is a bit like being a recovered addict. I don’t think the temptation will ever completely leave; it’s all in knowing how to handle it. Food is a comfort, and often becomes the drug of choice.

The following suggestions may help in stressful circumstances. As a personal trainer I don’t suggest to my clients that they should never eat when emotions run high, that would make me a hypocrite. I show them how to eat the right things, should the urge totally overwhelm them

Maybe the small portion won’t work for you. If that’s the case have something healthy but satisfying. Sugar-free hot chocolate, crunchy vegetables with low-fat salad dressing, a piece of really good chocolate or whole wheat toast with a fruit spread and herbal tea. All good for you and they won’t leave you with too much guilt.

One more thing, this is the real world and often the best laid plans are thrown to the wayside. You always have the next moment to make a better decision and learn as much as you can from poor ones. Oh, I almost forgot; we’re pretty sure the vehicle is totaled, but vehicles come and go. I’ve got my husband and daughter to share pound cake with should I decide to have a slice.

A trip to East Lansing last week prompted memories of a fitness modality I was introduced to there, years ago. Have you ever heard of NIA? NIA is an alternative to traditional workouts. It stands for neuromuscular integrative action. It’s also sometimes referred to as non impact aerobics. NIA is a blend of ballet, jazz, yoga, the Alexander technique, modern dance and Feldenkrais. The workout is done in bare feet and the accompanying music is super non-traditional, at least where I learned it. There is no focus on tightening your abs or counting reps. The movements are free flowing with more emphasis on breathing and just and feeling comfortable with and in your body. It doesn’t matter that you don’t learn all the movements as you would in a step or hi/lo aerobics class. As long as you’re moving and breathing you’re good.

You won’t find steps, weights or boards in a NIA class, scarves maybe. When I did my intensive (instructor training) , my emotions were all over the place. That’s a polite way of saying; I wasn’t ready. I did make it through and graduated as a white belt instructor, the training wasn’t a problem. The problem was my perception. During training I was introduced to reflexology, meditation, channeling and found out how to clear and balance my chakras. I’d never heard of a chakra prior to that. Being the all or nothing kind of person I was at that time, I fully embraced all things metaphysical. Traditional workouts were pretty much thrown out the window as I released my inner goddess and tried to help my students do the same.

If my tone sounds a little off key, forgive me. NIA is a wonderful workout and had I approached it differently I would have received more from it and been able to teach it better. The concept of allowing each person to move in ways that are comfortable to them, is great; lots of people are intimidated by aerobic classes. I always felt that NIA was most beneficial to those that felt their size was a hindrance to fitness classes. In NIA there is no right or wrong way, and size is never an issue. The classes drew attention not only from the technique, but the ambience as well. When I taught there were candles all around the room and the smell of Nag Champa was heavy in the air. It received mixed reviews, but was accepted for the most part.

Everything happens for a reason and even though my stint with NIA left me with mixed emotions it was a good experience. The time I spent delving into the New Age movement gave me a different perspective on thought and the creative process. It was the first time that I’d heard in a non church environment; “As you think, so shall you be” and also became familiar with the works of Wayne Dyer, Caroline Myss, Iyanla Vanzant, and Louise Hay. After my last class I vowed to never teach it again. Since then I’ve also learned to never say never. My bag of scarves could be easily packed again, and Mr. Dyer also taught me that when the student is ready the teacher will appear. Now I have to figure out if I’m the student or the teacher.

Namaste¢

Must be something in the air this week. I got another semi frantic call from a different client. She’d had a relapse and was upset about it. Setbacks and relapses happen, you can’t avoid them. How you handle them is what’s important. You always have options and here are a few of them:

Own it. If you overate or ate something that was not conducive to your weight loss plan, take responsibility for it. Yes it was your daughter’s birthday but you didn’t have to eat all the leftover cake and ice cream.

Who do you trust? You know your schedule, and what you can handle. If you think hanging out with your friends at your favorite haunt will keep you from your workout, don’t do it. I’m sure your friend mean well, but who knows you best?

Lead us not. Hot wings are your Achilles heel, why go to a restaurant where they’re the specialty.

Now’s the time to have a short attention span. When the urge to splurge is overwhelming, distract yourself. Get out of the kitchen; better yet get out of the house if you can.

Beating yourself up is not considered aerobic activity, neither is whining. Cut it out; it’s not productive.

There is strength in numbers. Find someone who can talk you down and build you up. You don’t have to be the Lone Ranger.

Go for the feel good endorphins. If you don’t feel like working out, just put one foot in front of the other and get to it. Give it ten minutes and you’ll be fine.

Whatever has brought you success, keep doing it. If it aint broke don’t fix it.

Keep in mind that you are not your weight. Yes the numbers are important, but they don’t define you. What’s more important is that you know that you and you alone hold the power. Never give up, you’re worth the effort.

One of my clients has been MIA for a couple of weeks. We’ve kept in touch but she hasn’t been training. Sometimes taking a break from the normal routine is a good idea, when you start again you’re primed and full of energy. At other times, not so much. I emailed my diva client last week and asked the typical “How are you”? Her reply, “I’m in hell”. Whoa, not what I was expecting. Judging from the chain of emails that followed she is having a rough time. Overeating, emotional eating and nothing that resembled getting her heart rate up through exercise. Blood pressure is up and so is her stress level for sure.

I could tell that she didn’t need a lecture about what and what not to eat or even a reprimand about working out. She needed a time out. Not the time out where you’ve been bad, but the kind you have to take before you lose your mind. I asked her to take just 10 minutes and do something for herself. Her thoughts went to exercise but she wanted it to be intense. At this point working out isn’t as important as just a change of scenery. I wanted her to do what she really wanted to do, be it read, dance, do a crossword puzzle, whatever.

When everything seems to be going to you know where in a hand basket is when you have to be a bit selfish. Granted all the stress won’t vanish in 10 minutes but those stolen moments go a long way in saying “I’m important enough and think enough of me to do this”. It’s a way of reclaiming your power; 10 minutes at a time. None of us is immune from stressful situations and as long as we’re living and breathing they’ll find us. So that you won’t spend time in jail or laid out in a hospital with an IV in your arm, read on for some ideas on handling stress before it handles you.

When you’re juggling family, friends and work commitments, it’s easy to fall into the trap of neglecting your emotional well-being. Being busy is fine, you may even thrive on a hectic schedule, but finding time for yourself is equally as important. It helps you to avoid a build up of resentment, stress, and relationship problems. Allowing time for contemplation and personal development enables you to become more in tune with your body and mind, also more aware of your strengths and weaknesses. Time for self needn’t be time spent alone; a new interest or hobby just might brighten your outlook on life. Write your name at the top of your to-do list. If the family doesn’t understand, oh well, they’ll get over it. The key to success is to fight the temptation to put you last. Just 10 minutes of tranquil time can be enough to unclutter your inner space and restore your sense of well-being.

And when it comes to that to-do list, it’s a good thing and will help to keep you on track. However, don’t beat yourself up if you don’t complete it the way you originally intended. Juggle the less important items so you can spend more time on yourself, and delegate, delegate, delegate. If at all possible, set up a barrier between home and office, and finish one task before starting the next one. This gives you a natural relaxation break. Once in the habit of taking a few minutes for private time, build on it. There are no rules, do what feels right for you.

As a member of CNN”s New You Revolution class of 2005 the telecast brought back memories. We had eight weeks to break our bad habits, while the world watched. My bad habit was emotional eating. I could also identify with one of the MS 8’s sentiments about not failing in front of the world. CNN gave me a chance to regain my health and I wasn’t about to blow it. Having support makes a big difference. Granted everyone will not have a national magazine or television network as their catalyst, but family and friends can do their part. When you know that someone is genuinely interested in your well-being it makes a big difference.

If you’ve set out to change your lifestyle don’t feel bad if you need help. There is strength in numbers. If you know someone who’s committed to being healthy and fit, do what you can to support them. A high five or two thumbs could be just the gesture needed to help them put on the sneaks and head to the gym or eat another baked chicken breast and salad. By helping someone else you’re turning the tide in your favor as well.

We often approach fitness from a “war is hell” point of view. Have you ever paid attention to the words we use to describe exercising? Workouts are grueling, challenging, non stop, heavy duty, super charged and tough.

In order to prove our dedication to fitness we have to be hardcore, and adopt a no pain, no gain attitude. Then there is the weekend warrior who goes through a gut busting, intense and explosive, all or nothing routine.

We grip, clench, blast, force, push, pull, punch, kick, squeeze, shred, rip, burn and chisel. There are burst of intensity and high impacts that help us to peel off pounds and blast off belly fat. Everyone is in search of tight buns, killer legs, tank top arms, and the ever elusive six pack. Then there’s the whole issue of time. Look for express and extreme workouts in a 5 day slim down, 30 day shred, or you can opt for 10 minute solutions. Is it any wonder that the whole idea of fitness is intimidating to most?

Keep in mind this is all supposed to be fun.

At the other end of the spectrum we’re told to restore our mind and body connection; you know find the balance. Learn to relax and rejuvenate, stretch, breathe and concentrate. Visualize and calm down, as you go within, focus, be mindful, meditate and clear your chakras. Open up and revitalize your being while you reduce stress and release tension. Again I ask, is it any wonder that the whole idea of fitness is intimidating to most?

I do agree that balance is important. All or nothing at either end of the workout spectrum is a recipe for disaster. The one word I was saving for last is moderation. Yes, we’re tired of hearing it; but it makes the most sense. With the right dose of intensity, a healthy scoop of reality, and a bundle of self love, it is possible to find the right workout for you. So meet me on the yoga mat so we can chisel our mindsets while jumping headlong into an intense 5 day, revitalizing fat burning slim down.

One Small Step at a Time - Exercise and Healthy Eating

Now that you’re in the mindset to get started, you’ve probably written out some big goals, but have you been realistic? Your goals should be clearly defined and achievable. For example, can you really go to the gym five times a week? Or is it more likely that your schedule will only allow you to make it two days? Look at your schedule and lifestyle and remember even our best intentions can’t account for the kids getting sick or your boss asking you to work late.

Don’t Make it Too Easy to Slack Off

By the same token you want to make sure you’re getting enough exercise overall. If you have an active lifestyle already that includes walking rather than using the car or have active hobbies like dancing, or a sports activity, you may not need that much extra.

Get Creative

Think active always. If you’re vacuuming the floors put a little extra effort in it. Turn a mundane chore like vacuuming into walking lunges. (Your thighs and backside will love you for it)

You Mean I Gotta Eat Healthy Too?

Yes sirree. The same thing goes for healthy eating; you don’t have to drastically change your eating habits in one fell swoop. Find modifications that are attainable for longer than one week. If you set the bar too high and fail miserably within a few days, you’ll be disappointed and give up.

Try a Few of these Tips :

• Drink water instead of soda or fruit juice.
• Banish white processed carbs and instead have the whole wheat/ whole grain variety.
• Add vegetables / salad to every meal.
• Snack on fruit first and if you’re still hungry have a little something else.
• Instead of reaching for the sugary snacks, have healthy ones.
• Give up processed foods or limit yourself to one or two per week to start.
• Reduce your caffeine consumption.
• Get active, walk, clean, run, go to the gym, it doesn’t matter just start moving your body.

A Little Goes a Long Way

It is unwise and unhealthy to think of eliminating all fat from your diet in order to reduce the calories. Eating would become a bland and boring pastime. Just as an engine needs oil to run, so do our bodies. The challenge is to keep the fat to a minimum and to obtain it from healthy sources. This recommendation is not only for those seeking to shed a few pounds but also for overall health and well-being. Studies suggest that keeping dietary fat to 30% or less daily, reduces the risk of heart disease, certain types of cancer and diabetes. As little as a tablespoon a day will keep your body operating efficiently.

Facts about fat

Fat is king when it comes to calories. It weighs in at a whopping nine calories per gram. Carbohydrates and protein only carry four calories per gram. Since some dietary fat is necessary, it’s wise to know which ones are best. It’s no secret that there are good and bad fats. The easy way to figure which is which is by eyesight. If fat is solid at room temperature, it’s not good for you. Butter, lard, shortening, some red meats, ice cream and cheese, all saturated fats, fall into this category. The next two types of fat are liquid at room temperature. Monounsaturated fats include olive, canola, and peanut oils, with olive oil being the best. The other type of fat is polyunsaturated; which encompasses corn, soybean and safflower oils.

Fat and flavor

Fat adds flavor to food and leaves a feel good sensation on your taste buds. To replace the flavor lost from fat it’s important to add it back in other ways. Learn to experiment with herbs and spices.

Tips and Techniques

When preparing low fat meals it is vital that you alter your cooking methods. Steam, stir-fry, broil, bake, or sauté meats to keep fat at bay. Thanks to George Foreman, grilling indoors has become easier and less time consuming, and is an excellent way to cook most any meat or fish.

It’s in the Bag

Cooking bags gives today’s health conscious cook an opportunity to serve moist, flavorful meat without artery clogging fat. There’s no basting and no clean up.

Lean on Poultry

The smaller the bird, the leaner it is. Always go for white meat, remove, and discard skin before cooking. Savory marinades offer a bevy of options to infuse what could otherwise be a bland meal with a riot of flavor. Turkey and chicken are the optimum choices. Duck and goose are naturally fat, save them for special occasions.

Meat is Back

Pork and beef as part of a low fat cooking plan? You bet! They’re excellent sources of protein and iron. Because they do contain some saturated fat, keep them to a minimum, no more than 6oz daily. Consider using them as an enhancement and not the star of the meal. Although marbling makes a cut of meat juicier, look for cuts with very little if any streaks of fat.

How to Cut Back

Use nonstick cooking spray instead of oil or butter to coat pans before cooking.

Trim all visible fat from meat and poultry. If this task seems a little daunting, have your store’s butcher do it for you. This is usually a free service.

• Drain fat from cooked meats.
• Try chicken or turkey sausage and bacon.
• Have at least one meatless meal a week.
• Up the ante on complex carbohydrates, eat more beans and whole grains.
• Substitute fat free dairy products for full fat ones.
• Oven fry potatoes instead of deep-frying.
• Use mashed pinto beans to moisten and extend ground meats for burgers and meatloaf.
• Use herbs, spices, chutneys and salsas to jazz up your meals.
• When baking replace some of the fat with applesauce, prunes, (Use small jars of baby food for this) or nonfat yogurt.
• Reduced fat or fat free cheese is a great substitute for full fat ones, or use a very small amount of a more intensely flavored one like sharp cheddar.

It’s not difficult to get used to different cooking methods. Once you begin to reap the health benefits, low-fat cooking will be easy. Your family will thank you for it.

Fitness apparel has gained popularity as more people are getting off their duffs and working out. Choices range from the sublime to the ridiculous. From yoga to water polo, the right gear is getting easier to find. OK guys, I know this is where you bow out, but you can share this info with the ladies in your life. The one piece of clothing that can make or break a workout is a sports bra. Here are a few hints on what to look for.

Anti-Chafing features, ex., armholes cut wide and deep, snug fit to make sure bras moves with you, soft tags, and flat seams.

Wide elastic band around your ribs to eliminate riding up or curling. (I hate it when that happens).

A racer-back or T-back style to provide greater arm movement.

Performance fabrics or linings (like CoolMax or Supplex) to promote sweat-wicking.

Always pick the bra with the appropriate level of support for the activity. Keep in mind that for high-impact activities like running, aerobics, basketball, volleyball, you’ll need more control, especially if you are larger-breasted. Wearing two flimsy bras doesn’t work, so nix that idea. There are two types of sports bras , compression or encapsulation, A.K.A, smashed or shaped. Compression is the kind without cups that smashes breasts close to the body to minimize motion. You typically have to pull them on overhead, which can sometimes be as uncomfortable as trying to step into it and pull it up. There is no shape, no lift and you end up with the uni-breast look.

Encapsulation styles have cups like a regular bra to enhance the feminine form. Many of them will also have underwires. They also fasten in the same ways as a regular bra. For the proper fit you have to be real about your cup and rib size, this is no time for wishful thinking. Honor the girls as they are.

Another point to consider is elastic rib bands or one-piece construction. Most of the time, emphasis on the word most, a wider elastic around the ribs eliminates the bra riding up. Bras without elastic bands directly underneath the bust line offer less support.

If you’ve watched the two premiere episodes of Dancing with the Stars, you know that Cloris Leachman has been a hoot; well kinda. She’s feisty for sure and I love her in your face attitude. However, there’s another part of her that feels a bit uneasy, for lack of a better word. Her facial expressions go from “I’ll kick your butt” confidence to “have pity on an old lady“. I think that woman of all ages should be self reliant and go for the gusto. Now I know Cloris is an actress and nine times out of ten she’s just hamming it up for the cameras. I also know lots of women who fade like 3 week old cut roses when presented with a challenge. Ladies answer this: how many times have you felt your age was a hindrance?

Whose rules are we playing by when we think we’re too old, too young, too fat or too whatever? With chronological age should come wisdom. Whether the gray hairs are there or have been given over to Ms. Clairol it doesn’t matter. This is so evident when it comes to wellness. Too many of us buy into the myth of the middle age spread. Our backsides spread because we sit on them too much. Yes our metabolism slows a bit as we age, but we don’t have to sit still. Sitting still allows grass and weeds to grow all around us, and our once youthful attitudes are choked out with worries about tomorrow and regrets from yesterday. We have today to move forward, our point of power is always in the now. Get up, get moving and take charge of your lives. It’s Ok to flaunt your power, to try new things and to be filled to the brim with confidence.

Now that I’ve gotten that off my chest, I look forward to watching Cloris Leachman tonight. It doesn’t matter whether she’s panning to the cameras or not. She’s setting an example and saying 82 years ain’t nothin. Excuse me, I have to go and color my hair.

Years ago I used to be platinum card member of the clean plate club. After many pounds and promises to extract myself from the group I did. Now I hold a not so exclusive membership in another club; Your Own Private Summer Club. Requirements for membership are as follows:

Must have body drenching night sweats, and be able to remain in sweaty night clothes

Dexterity to flip the covers on and off to create a breeze

Must be able to tolerate a floor fan, a ceiling fan, open window, and an air conditioner, simultaneously

When a hot flash subsides members should be able to put back all the clothes they have taken off in under 30 seconds

Should be able to stand in with your face in the freezer until the flash passes

The symptoms of menopause are things you don’t pay attention to until you experience them, why should you? You hear older women comparing hot flash stories and you smile thinking that it’s light years away from you. When you have the first one, you’ll want to hug your mom, your grandma and your aunts. They’ll smile politely and you’ll know that membership does have it’s privileges. As annoying as the night sweats and hot flashes are, I take comfort knowing that everything is working as it’s supposed to. And as with most other things, this too shall pass.

Here’s a bit of info from the research and scientific community about what may help; other than time.

Soy beans have been used for a long time to help relieve some or all of the symptoms associated with hot flashes. Soy has chemicals in it called isoflavones, which are a type of phytoestrogen (plant estrogen). These compounds are similar to estrogen and act like human estrogen in your body. Not only have studies shown that women countries with higher soy content have fewer hot flashes than women in cultures that eat less soy, many women who begin getting more soy in their diet report fewer and less severe hot flashes. While soy does have the benefits of acting like human estrogen, its effects are fairly weak. Many women with mild to moderate hot flashes report decreases in their symptoms, but women with more severe symptoms will probably not experience much relief. Soy can be found in many different forms. Not only can you get it in supplement or as a food, there’s also various types of soy food products. Here’s the disclaimer. Consult your doctor before making major dietary changes; he/she can help you figure out if soy is right for you.

As with any supplement, you should only take soy isoflavone supplements if it is impossible for you to get enough soy (or other isoflavone sources) in your diet. While taking a pill is probably easier, food is the natural way to absorb chemicals and it’s generally more effective. When it comes to specific soy foods; soy milk doesn’t contain as many isoflavones as other types of soy and probably won’t be as effective.

There are concerns associated with soy. One is that because it acts as an estrogen in the body, it could result in an increased chance of breast cancer. This is why it’s important to have regular mammograms and self exams, hopefully you’re already doing this. You should also monitor your soy intake. More than 50 grams per day may increase the associated problems.

While you can’t avoid going through menopause, there are breakthroughs that can alleviate some of the symptoms. If you have problems with hot flashes and night sweats, eat right, get exercise, and add some soy to your diet.

1/3 of the wellness game is how you treat yourself. From self talk to grooming, every positive step propels you closer to your goals. I did a double in the produce isle a couple of weeks ago while grocery shopping. No, I wasn’t all excited about the broccoli. There was a very well dressed and expertly coiffed woman making her rounds through the yams and onions. I guestimated that she was in her late fifties. Not a hair was out of place and the shine on her patent leather stilettos almost required sunglasses. A few fellow shoppers gave her the “who does she think she is”? stare. Glancing down at my faded jeans and the remnant of the morning’s protein shake on my shirt, I felt frumpy to say the least.

The vision of Ms. Dressed 2 the 9’s has stayed with me. Then yesterday I read an article about wearing sequins to the grocery store. Serendipity, maybe? Have you noticed that when you gussy it up a bit, you stand taller? Are you more apt to treat yourself like royalty when you’re wearing your Sunday best? Taking the time to look our best could be a first and important step in taking better care of ourselves in all areas. Now don’t go and your raid your closet for all that glitters. I not suggesting that you wear a tiara and pearls to the dry cleaners. Just begin to take a little extra time for the outer and inner you. Like the commercial says, “You’re Worth It”.

Nine years ago almost 108 million Americans were overweight or obese. Obesity continues to be a serious problem and is predicted to reach epidemic levels by the year 2020. Researchers and the rest of the medical community say one way to prevent this scenario is to make people aware of the risks of being overweight or obese. Duh!! We know; how many times are they going to tell us. I don’t think there’s a person alive that doesn’t know that heart disease, stroke, diabetes, cancer, arthritis, and hypertension could be prevented and controlled by losing weight. So that puts us back at square one. Why not take the leap of faith and do what’s necessary? Laziness, greed, fear, intimidation, cost, lack of time, money, stress, no support, complacency. Pick one, any one. Those are all reasons for not losing weight, even though we know what’s at risk. Eating what we want in the portions that we want and not working out rank higher on our list of priorities that our well-being. Hmm.

Quick weight loss methods have spread like fire these days, and their results are as unpredictable as our economy. Are we waiting for the government to bail us out of this dilemma as well? It’s nice to have someone hold your hand through the process, giving you the right combination of foods and the appropriate workout, but there comes a point when we’ve got to do it alone. We do a great disservice to ourselves and the ones we love when we chicken out.

There are healthy weight loss options which will provide lifetime results. Learn to set realistic goals and don’t expect to lose a lot of pounds in a short span of time. Also don’t expect that there won’t be setbacks. It’s how you handle the setbacks that determine your success. Don’t give up when things don’t go your way. If you were a sculptor and your creation was not the way you wanted it would you throw away the clay thinking it was no use in trying? Of course not you’d keep going until you got it right. As a toddler when you first tried to walk did you give up after falling?

Get up as many times as you have to. Getting up builds endurance, it strengthens your resolve and if you keep at it you will reach your goals. Onward and Upward!