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Tips

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White chicken chili

 

1 Tbsp extra virgin olive oil

½ cup chopped onion

4 to 5 clove garlic, minced

1 Tbsp cumin

1 Tbsp oregano

1 Tbsp coriander

1 Teaspoon Cilantro

2 cans chopped green chilies

3 cans of white beans, drained

3 cups organic chicken broth

3 organic chicken breast baked and cut up.  (You can season chicken and bake at 400 degrees for 30 mins).

1 Tbsp hot sauce

1 teaspoon sea salt

1 Tbsp ground pepper

Directions:

1. Heat oil in a large pan over medium heat. Add the onion and saute until softened; add garlic and saute for a minute. Add spices and green chilies, saute for 30 seconds.

2. Add beans and chicken broth, bring to a boil. Add in the chicken and hot sauce. Reduce stove heat to simmer, cover pot and cook for 1 ½ hours.  You can also do this in a crock pot on low.

1 cup is a serving size and add a veggie for a complete meal.

 

 

Adapted from Monkey See, Monkey Do.   

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Protein:  eat lean anti-biotic, grass fed meats

·         Beans

·         Beef tenderloin

·         Bison

·         Salmon

·         Canned Tuna in water

·         Chicken breasts

·         Chic Peas

·         Eggs or Egg whites

·         Greek Yogurt

·         Fish

·         Lean ground turkey

·         Lentils

·         Low-fat cottage cheese

·         Low fat mozzarella stick

·         Pork tenderloin

·         Tofu

·         Almonds and walnuts, raw/seeds

·         Edamame

·         Quinoa

 

Complex Carbohydrates:

·         Brown Rice

·         Buckwheat

·         Bulgar

·         Barley

·         Millet

·         Oatmeal

·         Wheat germ

·         Whole-grain pasta

·         Ezekiel bread

·         Quinoa

 

Fruits and veggies are considered complex carbs

 

Healthy Fats:

·         Almonds

·         Avocados

·         Cold-water fish

·         Flax-seed

·         Hazelnut Oil

·         Nut butters

·         Olive oil

·         Pecans

·         Walnuts

·         Coconut oil/ Saturated fat, but can be used in moderation. Great for stir fry as it has a higher heat set point.

 

 

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Is sitting the new smoking?

 

On average American’s sit approximately 64 hours or more each week.   Researchers have linked sitting for long periods of time to a number of health issues, including obesity and metabolic syndrome-which is a cluster of conditions that includes increased blood pressure, high blood sugar, and excess body fat especially around the waist and high blood cholesterol levels.( Dr. James A. Levine, M.D, Ph.D.) 

Sitting for any extended period of time can be harmful. Exercise is imperative and all of us should make time every day to our workouts in, but thinking you are off-setting your hours of sitting at a desk is not going to cut it. You need to deliberately incorporate movement into your day. We need to be aware of what the studies on sitting are telling us.  Our body is meant to move and all this sitting is taking years off our life. 

 

  Here are few activities that you might do throughout the day:

·        While talking on the phone, stand or walk around

·        Every hour that you are sitting, get up and move, stretch, walk, always take the stairs etc..On lunch, eat then walk, even 15 minutes, take what you have and make it work for you. 

 

·        Schedule exercise into your day like you would any appointment.  

·        Buy a odometer like Fit Bit  and register how many steps you have taken each day. .   Aim for 10,000 steps each day which puts you in the athletic zone, yea!  

 

 

When we incorporate movement into our day, it triggers a process related to the breakdown of fats and sugars within our body. When you sit, these processes stall—and your health risks increase.  When

you’re standing or actively moving you kick the processes back into action. (New York Times “Smoking is the New Sitting”). 

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I’m always looking for a quick nutritious meal to have for dinner and one that I can change up with different ingredients. I don’t use a particular recipe because I like to add or subtract what I have on hand.   Stir Fry fits the bill all the way around. You can use lean organic meat, tofu and just about any veggie that suits your taste.   Use your imagination and use what you have, its quick and it tastes great.

My basic recipe:

2 cloves garlic, chopped

Red onion or scallions chopped

Broccoli florets chopped

Snow peas

Zucchini chopped

½ cup organic chicken broth

Organic Thai sauce or low sodium soy sauce

2 tablespoon olive oil/ divided

1 tablespoon of flour

Your choice of sliced lean organic meat or tofu

Mix broth and soy or Thai sauce in bowl with a tablespoon of wheat flour or glutton free flour.

 

Heat oil in skillet to stir fry onion and garlic until caramelized, add meat and cook until tender, remove and add another tablespoon of olive oil, then add remaining veggies and broth, flavoring etc.   You can serve this by itself or you can serve over Quinoa,( my favorite) or brown rice.   Use a touch of salt and as much pepper as you want.    

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Super Shake

Ingredients:

·        2 scoops whey protein powder

·        ½ cup berries, (Fresh or Frozen) pick just one.

·        4 to 5 ozs cold pure water. 

·        1 tablespoon ground flax seed

·        ¼ cup Oats

·        Add stevia for sweetener if needed.

·        Handful of spinach or kale

 

Put all ingredients in a blender, water firsts add 4 to 5 cubes of ice

Blend for one full 1 minute until it looks like yogurt. 

(If you like it thin, less ice cubes and add water as need)

(If you like it thick like a shake, more ice cubes and less water)

 

 

If you don’t like it with water you can make it with organic skim milk.  Try it with water first and see if you can go that route. 

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Positive Actions:

 

There are certain things that work for me and have worked for so many that it is important to make a note of them. These are positive actions that keep you on the right track.
 
1. Be consistent with your behaviors.  You have chosen your behavior goals, now stick with those and don't be side tracked.
 
2. Keep a journal or record of what you have eaten and your exercise.  This is important for YOU. It tells your story of what you have done and how far you have arrived.  It also serves as check- in if you are getting off the course.
 
3. Each day build your house.. Your house is your body.  Plan your meals, and take each opportunity to give your body the most nutritious foods available.  Have those foods near you, so you are scrambling to find good food.  p.s. have them washed and cut up for easy grab.
 
4. Your body was created with movement in mind. We are not supposed to sit all day, we are supposed move and exercise. This is what our body is screaming for and you will notice a sense of calm and purpose when you deliberately add exercise to your life.
 
5. Say words to yourself that you would want others to say to you or as you might talk to a close friend.  Don't riddle your mind with negative self talk.   Use words like excellent and awesome job.  Your mind believes what you tell it, so start practicing living in the moment of who you want to be.
 
5. Build your Soul ( I borrowed this from Tosca Reno)  But this is part of who I am now, I practice daily being grateful, saying my personal mantra that enriches my heart.  Practice being still for 5 mins in the morning and 5 at night before bed and direct you mind to who you want to be. Envision it.  Be kind to yourself as you traverse through this journey that is taking you from where you are now, to where you want to be.
 
Lastly:  CELEBRATE   How many times I have seen inches come off of a client and they hardly react.   It isn't too good to be true, you earned it and a mini celebration is in order.  Each time you have success, make a note, tell your family, friends and do something especially nice for yourself.. Just don't eat as your gift.. :-)
 







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Positive Actions:

 

There are certain things that work for me and have worked for so many that it is important to make a note of them. These are positive actions that keep you on the right track.
 
1. Be consistent with your behaviors.  You have chosen your behavior goals, now stick with those and don't be side tracked.
 
2. Keep a journal or record of what you have eaten and your exercise.  This is important for YOU. It tells your story of what you have done and how far you have arrived.  It also serves as check- in if you are getting off the course.
 
3. Each day build your house.. Your house is your body.  Plan your meals, and take each opportunity to give your body the most nutritious foods available.  Have those foods prepared, cut up and ready to go, so you are scrambling to find good food.  
 
4. Your body was created with movement in mind. We are not supposed to sit all day, we are supposed move and exercise. This is what our body is screaming for and you will notice a sense of calm and purpose when you deliberately add exercise to your life.
 
5. Say words to yourself that you would want others to say to you or as you might talk to a close friend.  Don't riddle your mind with negative self talk.   Use words like excellent and awesome job.  Your mind believes what you tell it, so start practicing living in the moment of who you want to be.
 
5. Build your Soul ( I borrowed this from Tosca Reno)  But this is part of who I am now, I practice daily being grateful, saying my personal mantra that enriches my heart.  Practice being still for 5 mins in the morning and 5 at night before bed and direct your mind to who you want to be. Envision it.  Be kind to yourself as you traverse through this journey that is taking you from where you are now,  to where you want to be.
 
Lastly:  CELEBRATE   How many times I have witnessed inches come off of a client and they hardly pat themselves on the back.   It isn't too good to be true, you earned it and a mini celebration is in order.  Each time you have success, make a note, tell your family, friends and do something especially nice for yourself.. Just don't eat as your gift.. :-)
 







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The Simple Treat/cheat Meal Plan

 

Here is your treat meal strategy:


 

Once a week, plan a meal you love and crave. Eat slowly, enjoy and stay aware of how much you are eating.  Don't go back for seconds. a cheeseburger is your thing , go ahead but maybe lose the fries. Or have a salad with ½ a burger and 10 fries.  Meet yourself in the middle, having something you love, but not normally eaten. This is what a treat meal is, not having everything you like in one meal.

A single treat meal is important, but you must keep your other days fairly lean and clean if you want to continue to lose weight. DO NOT choose a food that triggers more cravings. Stay clear of all trigger foods while losing weight, make it simple, don’t put yourself in a spot that will set you up. 

If you're just starting a weight loss program and you feel like you've treated yourself plenty for the past 5 years, then you probably don’t need a treat meal till you get a pattern of healthy eating!
Here are some great thoughts from a sports Dietitian: To implement the idea, eat what you want until you're satisfied, not until you're stuffed, suggests Amy Goodson. Go for two pieces of pizza, not the whole pie and my personal thoughts, always add a veggie when you can. 
 

 

 

 

 

 

 

 

 

 

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 Many people ask about eating fruits while trying to lose weight. Let me first say that fruits are wonderful for you; they bless your body with so many anti-oxidants and nutrients galore you'd be remiss in not eating them.  But some are higher in sugar then others and might need to be limited while losing weight.  I tell people to eat 2 maybe 3 a day(remember your serving sizes), but add more veggies to the mix, that way the diet is beautifully balanced.   When you are at a point where you need to cut back a bit more, stick to the fruits for the most part that are lighter in natural sugars.  Enjoy~ 

Fruits Lowest in Sugar

-Lemon and Lime
-Raspberries
-Blackberries
-Cranberries

Fruits Low to Medium in Sugar

-Strawberries
- Melon
-Papaya
-Watermelon
-Peaches
-Nectarines
-Blueberries
-Cantaloupes
-Honeydew melons
-Apples
-Apricots (fresh, not dried)
-Grapefruit

Fruits with Medium-High Sugar Content

-Plums
-Oranges
-Kiwi
-Pears
-Pineapple

Fruits with Highest Sugar Content

 

-Tangerines
-Cherries
-Grapes
-Pomegranates
-Mangoes
-Figs
-Bananas
-Dried fruit (raisins, dried apricots, prunes)

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Don't let the parties and fun activities put a crimp on what you have accomplished with your weight loss and fitness goals.  Most of us are in the same boat, with graduations, weddings and cookouts, which actually is a nice boat to be in and I plan on enjoying them all.   Below are some tips to help you navigate through them and still stay on target.. 

1. Exercise that day...put in a good workout, but don't out eat your run.   

2. Don't go hungry.  Always have a mini-meal beforehand like a shake.

3. Bring your own dish to pass.  I usually bring a fruit and veggie tray, if I don't have time to make one up then I bring some for myself and eat it on the way.

4. Go for the protein and any veggies you can find, then pick one goodie that you want to have and enjoy the heck out of it.  Remember to eat slowly and remove yourself from the food table and don't go back for seconds. 

5.Drink plenty of water to make sure you stay hydrated

6. Limit yourself to 2 drinks, but here is the caveat, if you drink then you need to skip the dessert. If you have several parties to attend, then you have to limit your drinks to 1 and switch to sparkling water with a lemon or lime.   Wine and all alcohol is sugar in the body so it must be limited

Almost every party has some healthy picks so load up on these and don't sweat it, you are in control, not the food.  Enjoy!!!

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1 small onion, quartered, slice thin
1 tablespoon olive oil
5 cups organic vegetable broth
1 cup zucchini, sliced

2 carrots chopped fine

1 cup Kale or Spinach chopped

5 1/2 ounce) can white or black beans, rinsed, drained
1 cup sweet potato, peeled, diced
1 cup green beans, cut into 1-inch pieced
1 cup tomato, peeled, chopped
1/4 teaspoon ground pepper
1/8 teaspoon ground turmeric
1/4 cup celery leaves, chopped

2 tablespoons tomato paste



Directions:

1 In a large saucepan, sauté onion in oil until tender, then add the next 11 ingredients.

2 Bring to a boil, then reduce heat, cover & simmer for about 25-30 minutes or until vegetables are tender.

3 Remove from heat, and then stir in celery leaves & tomato paste. Cover & let stand for 5 minutes before serving.



Recipe posted by Sydney Mike: Taken from Taste of home


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Living into your 90’s…   

I just finished watching an intriguing and inspiring 60 minutes which was focused on people who live into their 90’s.. Not just any “old” 90’s, but functioning, happy and active 90 year old.    There seems to be a few common threads that the researchers discovered. I loved watching this so much that I decided to put it in my own language for you. Hopefully you will learn a few tidbits like I did or have the realization that we have freedom with our lives, more than originally thought. 

Overview:    These are the researchers found that the 90 year old people who were still active shared. 

1.     They did not  smoke

2.       Exercisers lived longer. Duh! It seems the magic number is around 45 minutes of daily movement and it doesn't have to be all at once.  Exercising more or less than 45 minutes didn't seem to make a difference.  45 minutes was the magic number.

3.       Socially active: book clubs, bridge, gyms where you are known.  It’s great to walk into a room where people know your name; you aren't just a number but are a part of a group of like-minded people.  

4.       Drinking alcohol!  Oh man, will my clients love this.   Up to 2 a day and it really didn't matter if it was red or white wine or a martini.   Now, this is not counting sugars or calories, just longevity here.              (P.s. If you don’t drink, please don’t start)!

5.       Coffee or green tea drinkers.  3 cups per day seemed to be the limit; the caffeine is good for the brain and for other body systems.  Note: not everyone tolerates caffeine the same, so be aware of what works best for you.

6.       Maintaining a good weight. Too thin, not good, too heavy, not good.  What the studies found was a little extra weight is preferable as you go into an older age. As you get a bit older having an extra few pounds or so seemed to help, thank you for this piece of info.

7.       This can be hard on the imagination (no pun intended) ha, ha!   People in their 90’s still enjoying sex. Warning:  Don’t think of your parents or grandparents when you read this!  Honestly let’s get real; it’s not surprising that this can be super healthy for you, but possibly a bit surprising that it is still interesting at 90 something. :-)   

8.       Vitamins: Did not make a difference in longevity.   I still believe a high quality vitamin for those who have less then optimal eating habits).

9.       As for forgetfulness, there has been no direct link of doing any one thing that will stave off the effects of  getting a bit more forgetful as we go up in years, some forgetfulness is normal.  You need to be concerned if you put your keys in the freezer or use the remote control for your phone. :-(    There is one more thing before I forget.. did I mention that you can have a bit of wine??

  To me it seemed our destiny was not just coded in our gene pool, but was created with laughter, love and deep connections to others in friendship, that it wasn't about adding more years to our life, but adding life to those years.~   Lesslee

 

  

 

 

 

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Everyone has a time in their day or week that can present a challenge when it comes to staying on target with their goals.  Here is a thought:  Find a time where you have succeeded in not doing something that you normally might do, that is keeping you from a goal.   A "positive deviance" quoted from the book Change Anything, is a powerful tool that you can use to bolster a new habit.  Example: If you normally hit happy hour on a certain night, or snack mindlessly while watching t.v.  Find a time that you didn't do these behaviors and ask yourself what was different about that day, that hour, that moment? What enabled you not to engage in the behavior you’d like to change.  Once you discover exactly what you did, you can make doing it a new rule- this becomes a new vital behavior.    If you keep practicing this vital behavior, it becomes a new habit.     So in a nutshell a vital behavior is something that you do that leads you closer to your goal and not away from it,

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  Sometimes when clients start out with me they see results right away, they drop inches and several pounds immediately!  This can be common if you have a lot to lose, but it is not sustainable… your body will not be able to maintain this indefinitely.     As you get leaner, it gets a bit harder to get rid of fat so you have to out-smart your body and monitor your intake of food on a closer level.    So for those of you who have experienced the above, know that it is completely and absolutely normal for your body to want to stabilize and for weight loss to slow down.     

Example:      If you always lifted the same weight without changing your routine your muscles get comfortable and will stop responding as they did in the beginning. The same is true with your nutrition. If you always the same your body gets used to it and your fat loss will slow down.   Be prepared to make changes that will help you move in the right direction.   One of the advantages of having a coach to work with,  is I have the strategies to get that tape measure to move, you just have to be willing to do your part.  :-)

Lesslee Belmore

Nutritional Path founder

 

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No pressure….

 

I decided to lighten up 

Stop the pressure 

Still be focused 

But make room for change 

Now I want life at my own pace 

Things to remember: 

 Be kind to myself 

To lose the guilt 

 And not force what isn’t working 

Taking care of me means: 

Listening to my body’s inner voice 

Never forgetting the gifts I’ve been given 

To enjoy all the moments 

Even if those moments aren’t perfect 

What can I  learn? 

To stay tuned to what life is saying 

Grant myself forgiveness 

To embrace this time and this space 

To be the person I want to be 

Not someone else’s version of me

Grace for this life and words to express

what is in my heart and not in my head

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Every New Year there is a bombardment of media noise about how you need to set up your New Year's resolutions. In my experience, resolutions are always so resolute. It seems that they can set us up for this

hyper to do list thing that is unsettling.   

 

I like to work with a more feasible approach similar to the program I use, by thinking about what I really want to accomplish and then breaking this down into doable increments. There will be "weight loss challenges" and biggest losers everywhere you turn, and for some this is a great way to get started, working with a group is powerful.  Problem is what if you have no patterns established for keeping the weight off?  That’s why it’s so important to learn how to eat for life and not get stuck on the diet treadmill, you need follow through and solid habits.   If dieting was so easy there wouldn't be 1. 2 million diet books out there telling us how to cut out carbs, or eat all the meat you want, go vegetarian or vegan or better yet, stand on your head so the food never reaches your stomach. 

 

My weight has been a struggle for me ever sense I entered my teens. This was the beginning of developing a distorted body image that I carried with me through the years. I did some terrible things to myself in order to make my body what I thought it should be which was rail thin like my friends. No one had hips and muscular legs in my group, I hated it, but it was normal for me!  I didn't realize that I was perfectly fine being who I was.  There were diet pills, yo-yo weight gain and loss, starving and then binging, exercising until I almost dropped (all aerobics of course). I was always searching for perfection.

 

Just for the record I have gained and lost over 150 pounds. I've been overweight and dangerously underweight. I truly have been there, done that. I ate processed foods for years, sometimes drank too much and was addicted to sugar.  I didn't even know how to lift a weight. I also ended up getting very sick and was barely surviving; it was a very sad time for me.

 

By the grace of God, I connected with a person who is similar to who I am right now. She was a former professor of Nutrition and Health coach, Susan Sly, and I owe her my life. I didn't get better right away, I didn't cure my poor body image in a week, I didn't learn how to eat and thrive in a matter of days.  It took me many months and years, I'm still learning and always will be. But I listened to her as she guided me to a healthier way of living.

 

I pulled all my knowledge together in order to help others in a way that I was helped. Ninety percent of the time, which is all you really need to target for, I no longer binge or over drink, I no longer eat processed foods and I don't go on "diets" anymore.  My forte is not only helping others to lose weight, but creating paths for people to eat real foods and to incorporate weights into their workouts on a regular basis.  The lessons I've learned are worth teaching to others.  

 

When I think about this New Year, I don't want to make iron clad rules to live by but instead I want to do what I know works. 

 

 What about you?  What would you like to do with the New Year to come?

 

This year instead of making a "resolution" why not give yourself a real gift - the gift of letting go of doing things that no longer work for you, no longer make you happy.  Why not remove obstacles that are holding you back from being the person you were meant to be. This is a time for self-reflection and growth, a time to expand not your waist, but your life. 

 

Lesslee Belmore

Nutritional Path

 

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How does gratitude play into the weight loss game?

 

Sometimes when we have a very busy schedule or life gives us a few lemons along the way, it can be the furthest thing from our minds to take a moment to be grateful.  But I have found that a moment of gratitude can open many doors, not just in real life, but in our hearts life.  It is like a shortcut to feeling better right away.  It can make a difference in how we view the world.  It also gives you perspective.   Just when you are ready to throw in the towel or give up, take a moment to think of all that you have in your life that is working for you, then everything else can fall by the wayside.

  Can it help you lose weight?   I believe it can.   So many times I hear people tell me what they haven’t done right; well I want to know, what you have done right?  Does it seem too small to mention?  If it is a behavior that is new and beneficial for you, then let’s be happy about that.  Drinking more water, adding that green tea, getting up earlier to exercise?  Every good thing can be a moment for gratitude.  It doesn’t have to be big for you to be thankful.  Having an attitude of gratitude carries with it mini miracles.

So when things get a little crazy this season, stop and take a moment for gratitude.  Let these moments propel you forward and help you build many moments to be thankful for.

Lesslee Belmore

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Schedule Time to “Get Moving!!”                                                                     November 2013

Working with Lesslee opened my eyes and I was able to make some great observations as I moved through my weight loss and health path.   Thank YOU Lesslee for being a great coach!

Wouldn’t we all like to be healthier and more physically fit?  But how do we find time with our busy schedules? The answer is incredibly simple:  we schedule it…..we make an appointment on our calendar for a class at the gym,  a 60-minute walk, yoga class, or tennis with a friend…..whatever it is you like to do to stay fit.  A spry energetic octogenarian recently said to me, “You have to get moving.  If you rest you’ll rust!”  What a lesson for all of us regardless of our age.  Our bodies are designed and built to sustain us well into our 80’s and 90’s if we are attentive to proper nutrition and physical activity throughout our lives.  This is not new information….we know this intellectually( Lesslee taught me how knowing something intellectually is one thing, but doing it is another)yet we put most everything else in our lives ahead of caring for ourselves, both nutritionally and physically.  Let’s make our calendar our best friend.  Let’s make time for the things we need and want to do to lead an active and healthy life—both for today and the future.  One of the most important lessons I learned was to schedule the exercise time you need and don’t cancel it.  It’s amazing how easily we are willing to change our “personal” time on our calendar to accommodate someone or something else…..swapping our priority for their priority!  Think about it, do we routinely change our doctor or dentist appointment just because someone needs us to be in a meeting or somewhere else?  Most of us will say, “of course not,” yet without hesitation, we easily modify or cancel time we’ve set aside for ourselves.  Trust me; if you can’t accommodate a particular date/time, there is always another date/time that can be agreed upon.    Others will correctly assume that if you say you have another commitment, then it must be important.  And they will be right……your scheduled time for your health and well-being is IMPORTANT!  Try it……put those exercise times on your calendar and stick to it.  You’ll be amazed at how good it feels to finally have time to “Get Moving!!”

 

Hope L.

Rehoboth Beach, Delaware

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Habitual thought patterns are like ruts in a dirt road. The mind slips into them over and over; at first, steering down another route is extremely difficult. Stopping habitual thoughts as they flash along these pathways, turning one’s mental energy to a new way of thinking, requires an effort that is not merely impressive but heroic.

The way to start changing your mind is not to force it or command it but to watch yourself as if you are a casual observer, take note of what is not working for you anymore. Developing new thoughts and habits will create new ruts, they aren’t as deep as the others at first, but with repeated action, they soon will catch up!   It takes 66 days to form a new habit or pattern in which you default to when motivation is lacking. This is what we are doing when we repeatedly do a behavior over and over, so make sure it is a behavior you want to keep! 

To help develop new habits make the behavior easy so that you are more likely to continue doing it.  

 If you’d like more in-depth help with your nutrition, fitness and behaviors, contact me at  This email address is being protected from spambots. You need JavaScript enabled to view it. or 302-245-2582

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Thoughts on the dreaded scale.

 

 I don’t know too many people who actually enjoy being on the scale, yet so many of you are almost addicted to getting on that metal machine.   As your coach, I personally do not like using the scale except for our bi-weekly meetings.  First of all, it can be a very inaccurate way to measure your success, it can also easily discourage.( the scale is not your best friend)!   A better way of measuring your success is to feel how your cloths are fitting, listening to  the positive comments others are making and of course a pretty reliable tape measure. 

 

 Remember to concentrate on your actions each day and don’t let past mistakes take you off the track.  Each meal is always a clean slate and for goodness sake let go of perfection, this is so important.  Your body has it's own time table and will adjust and shift as you continue to build new habits with healthy lean eating. 

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