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5 Weight Loss Strategies to be Successful in 2013!

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5 Weight Loss Strategies to be Successful in 2013!




Probably the most important thing in any New Year’s Resolution is having your head into the decision.  If that is not a factor you are probably destined for failure or at least the dreaded Yo-Yo.








  1.  Know Your Current Reality  In order to make a journey anywhere it is important to know where you are.  Know as much as you can.  Getting a body composition test is a VERY good idea.  There is no guess work here – no one telling you that you are in better shape than you think – or worse.  It is truth – maybe a truth that hurts but so much the better as we sometimes need that strong dose of reality to really go forward and ignore the “oh I am not that bad” excuse running around in our head that just will derail the process.
  2.  Map out Where you are going and WHY  Having a strong desire is the biggest weapon in your arsenal!  What EXACTLY is that desire?  Where is it that you want to be next year?  Next month?  Mountain climbing?  Playing with grandchildren on the floor? Going upstairs without losing your breath? Skinny jeans?  The dream in only important in that it is important to YOU.  No one can tell you what you want but you – so look deep within.  What is it?  No medications? Size 4? Find that WHY and you have a fortitude in you!
  3.  Have a PLAN  Having a plan is so important – or things will change as you go and nothing will be firm.  You will not learn new habits if you do not plan.  As a Health Coach I help people construct plans for their healthy future all of the time.  Having a plan is important.  It is also important that this plan works and that it promotes healthy weight loss not just weight loss.
  4.  Have a COACH  Studies have proved that people who use a Health Coach have an 80% chance of meeting that goal and 60% better chance of keeping the weight off!  Why risk all of this determination and grit when you could partner with someone who will help you to meet your goals celebrating with you your accomplishments?  A knowledgeable Health Coach is a must.
  5.  Be Ready to Upgrade your Plan  When you get close to your goal – reevaluate!  If you stop short of ultimate health you will be dissatisfied with your results.  Some of my clients reach their goals in several weeks, some in several months and still others as much as a year or two.  I have a client right now who began his journey at about 500 lbs and now after a year is over 200 lbs lighter!  Has he arrived? NO but he is on his way and does not want to stop until he is healthy!  His doctor is ecstatic!  And so are all who love him.

So as you can see my plan does not directly involve food – it involves your head.  How you think will make the difference between success and failure!  Join me and let’s succeed!

Eating Healthy Through the Holidays

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Eating Healthy Through the Holidays

weightloss-weight-loss-losing-eatingThere are many times that I am asked about the exceptions in life:  what about the wedding, bar mitzvah, party, Christmas, Thanksgiving and on it goes.  My stock answer is that no one should be in charge of what you put in your mouth but you.  That is a powerful statement.  No one should dictate to you that you must eat this or that – nor should you feel like you must eat what has been served to you –unless of course you would like to blame others for a decision that was clearly yours. Taking ownership of what goes into your mouth and you will have no problem Eating Healthy through the Holidays!

Actually most people will not notice what you do or do not eat.  When we make choices that we feel coerced into making perhaps we are looking for a scapegoat.  What gatherings are for is relationships:  PEOPLE.  When we make gatherings about food we come into a huge internal conflict.  The real reason you are at the wedding is because you matter to the people involved.  The real reason that you are invited to the party is because your hosts think that in some way you will make the room better.  No one invites you so that you will eat their food.  No one invites you thinking that they can influence your food choices.  So why do we respond in this way!? Remembering this will help you while you are Eating Healthy through the Holidays!

Weight loss and in particular fat loss is my area of expertise.  Choosing to put the right thing in your mouth at the right time makes all the difference in the world – or at least in your body!  Culturally we are changing.  No one tries to get the vegetarian to eat red meat.  We are moving away from insisting that the alcoholic drink booze – even socially.  I think we are also moving away from insisting that a guest eat fat, sugar and guilt laden foods.

So be one of the first to declare that you are eating clean.  You will make wise choices. You will stay in fat burn and not bend to the dictates of the buffet table.  If you are in a place where you are trying to shred fat this should be your mantra.  If you are in a stage where maintenance is your goal, wise choices are still the order of the day in so that fat is kept off!  This holiday season choose relationships over the chips and dip.  Choose a great conversation over the piled high plate.  Choose a new friendship over repeated visits to the decadent desert table.  What matters anyway!?

So enjoy your friends and family over the Holidays while Eating Healthy through the Holidays!


Why I love my job – Bill’s Weight Loss Story

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Why I love my job as a Health Coach – Bill’s Weight Loss Story

Slim girl in big size jeansI can honestly say that I love my job as a Certified Health Coach.  I love helping people lose weight but even more I love helping people who want to be helped.  It is difficult when you want health for someone more than they want it for themselves. That is why when you come in contact with someone who is truly grateful for your help, it is like
a breath of fresh air!

Bill is one such client. He weighed in at a helplessly obese weight of 486 lbs as of January this year. He began working with me and has been so successful. He has done all that this Health Coach has requested.  Because of that he has lost 148 lbs since that January day.  Every time we talk he has tears in his eyes because “you have given me my life back.” He is off of diabetic meds – his doctor certifying him non diabetic at this point and his blood pressure medicines are reduced and perhaps becoming a thing of the past.

He is not finished – and he is very aware of that.  It is wonderful to have a client that does not want to stop short of his goal. Another refreshing stance!  No wonder I love to coach this man!

Most of all the quality of his life is changed.  He can move!  Things that people take for granted – like tying shoes and walking even short distances has now become a reality for him!  What a joy! What a
change!  Life returning!  Is it any wonder I love my job!

What’s in a portion size anyways??

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What’s in a portion size anyways??

body-composition,-cdc,-center-for-disease-control,-eating-out,-food,-portion-size,-portion-sizesThe Center for Disease Control’s (CDC) “The New (Ab)Normal,” makes clear how the increase in portion sizes over the past 50 years has corresponded to America’s ever-expanding waistline. The average American is 26 pounds heavier than in 1950. About one-third of us are overweight or obese and that number is projected to hit nearly 50% by 2030. At the same time, the size of a hamburger has tripled, a basket of fries more than doubled, and the average soda has grown from a modest 7 ounces to a jumbo 42 ounces.

We must change the ways that we see food and the portion size.  We usually do not stop eating until there just is no more food in front of us.  One would think then that reducing the portion size of the food in front of us is of prime importance.   Bingo – it is!

How do we rectify this problem!??  At home the solution is simple – serve smaller portion sizes.  Use smaller plates—as silly as that may sound that indeed is a viable solution.  If your plate LOOKS empty we think it IS empty.  If it LOOKS full our mind says that it IS full.  Are we that easily fooled?  Fortunately yes!  Do not forget to make the plate look good.  Garnishes make us feel special and even if you do not think that you notice – studies prove that you do.

What about eating out?  Sharing an entree is one way to solve the portion size problem.  My husband and I have just come to this – finally!  I have wanted to share for some time but he wanted his own and of course I ate the entire one that I ended up ordering.  The other day we experimented and ordered one entrée and an extra salad.  Surprise!  Both of us were satisfied without over indulging.  We felt as if we had eaten but did not feel the uncomfortable “I should not have eaten all of that!” feeling.  Other possibilities are ordering a la carte or asking that the entrée be split and put in a to go box immediately for take home.

Two weeks ago we went to a fast food restaurant.  My husband wanted to eat and I was not going to eat at this time.  So he ordered a hamburger – that he insisted was healthy (he knows better).  I asked for the nutrition information.  It was posted as it was supposed to be – on the wall for all to see.  It was well above sight line and in 10 point font size so you had to want to read it.  His meal was almost 900 calories!  He could have done much worse – in fact easily he could have ordered twice that many calories.  No wonder he thought he was doing well!

I have not been to a fast food restaurant in over 3 years (that was how long ago I shed my 60 lbs.)  It was amazing what I saw there.  Not one person was fit.  All that I saw including children had weight to lose.  This is my business.  I test people for body composition all of the time so although sometimes I am surprised at the numbers I know there are pounds to be lost – and there were ample pounds to be lost here.

Super Size = Super Size!

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Super Size = Super Size!

5563418Source: CDC
In the mid-2000s, Cornell researcher Brain Wasink performed an experiment called the “bottomless bowl of soup.” He gave unsuspecting diners self-filling bowls of tomato soup to see how they would naturally regulate how much they consumed. On average, they ate 73% more than control subjects with normal bowls. Humans aren’t good at saying no to food.

When I speak about eating and portions sizes everyone agrees. The practical working out of those choices are very different.  There is nothing that makes more of an impact on fat accumulation than portion sizes. Yet as Americans we insist on the super size.  In conversations I have and overhear it goes something like this:  “Yeah — that is a great restaurant — you get a lot of food for the dollar!”  This translates into fat into belt notches going the wrong direction and zippers ultimately failing!

If we do not say no — who will.  No one wants this to be a governmental issue yet we seem to be incapable of reining in ourselves!  The high cost of health care and even worse HEALTH itself is staggering!
We must learn to say no to the staggering amount of food and yes to health!

Distracted Eating — More pounds!

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Distracted Eating — More pounds!

Slow down, you’re eating too fast. Distracted, hurried eating may add pounds and take away pleasure.

Does this sound familiar?

You’re at your computer, facing a wall of e-mails. After composing a reply, you hit “send.”  Then you reach for the bulging tuna wrap on your desk. After a few bites, chewing while glancing at the screen, you set the wrap down. Then you grab a handful of chips, and open the next message. Before you know it, you’ve finished lunch without even noticing it.

A small yet growing body of research suggests that a slower, more thoughtful way of eating could help with weight problems. This may also help some people steer away from processed food and other less-healthful choices.

Applied to eating, mindfulness includes noticing the colors, smells, flavors, and textures of your food.

The keys for not eating too fast:

1) Chewing slowly – Sit Back and relax. Enjoy your meal! Take at least 15 min to consume your meal. Slowing down during your meals helps your digestive system breakdown the food. This allows your body to turn the food into energy instead of store it as fat. If you are eating too fast you are forcing your body to store fat.

2) Get rid of distractions – Turn off the TV. Put the book down. Turn off the computer. Focus on your meal. If you are distracted you will be eating too fast. You will want to focus on what you are doing. Even if it is just watching TV.

3) Learn to cope with guilt and anxiety about food – There is a large group of Americans that have anxiety about meal time. The evening meal is considered one of the most stressful times in the American House hold. You may have grown up in one of those households. As a kid did you eat as fast as you could so you could get away from the Dinner Table. Then this one is for you.

4) Create an enjoyable atmosphere around your meals – As stated above meal times can be stressful but you can make them enjoyable. We have rules around meal time. Everyone helps out and  arguments are not allowed. We only allow positive talk around the table. All disciplinary action takes place away from the Dinner Table. Make meals fun and festive and you will not eat too fast because you want to spend time with those you care about.

Some elements of mindful eating seem to hearken back to the ideas of Horace Fletcher, an early 20th century food faddist who believed chewing food thoroughly would solve many different kinds of health problems.

Abundant Life without Abundant Fat!

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Abundant life without abundant fat!

When I think of my life and how rich it is I am amazed!  Just to be able to help people reach their health goals is AMAZINGLY rewarding.  The other day I was in a lecture where a nutritionist was saying how very hard her job was and that it was frustrating and unfulfilling.  I am SO happy that this is not my story.

I am able to get my clients Ultimate Health, so that their doctors take them off of their medications.  They lose weight, they run and hike.  They are fulfilled people and excited about their new found energy.  I am able to track with the BodPod their results so that we KNOW they are losing fat only and not muscle.  What a rush to be part of life that is abundant!  Body composition is such a help in this process – to be able to track makes all the difference in the world.  I LOVE what I do – I help people obtain and Abundant Life without Abundant Fat and reach Ultimate Health!