Getting Healthy for Dummys

YOUR INPUT NEEDED!

FACT IS

EAT Less, BURN More, LOSE Weight, PERIOD!

That's the formula, AMEN!  

 No magic pill, diet, or workout is the ONLY WAY

How you do it, is up to you.  

YOU MIGHT ASK...

"How do I know how many calories I should consume in order to lose?"

FIRST: Write down everything you're eating in a day and add up the calories

NEXT: Subtract 500 from your beginning daily calorie count. One lb. of fat equals 3,500 calories, so removing 500 calories every day should cause you to lose 1 lb. every week. Your new total is your beginning diet daily calorie count. (livestrong.com)

ANOTHER FACT IS

• If you've successfully lost weight YOU have a "what worked for me!" story

AND...

•  Everyone wanting to lose weight are curious about answers to the same burning questions

1. What program did you follow to lose your weight?
2. How much did you lose?
3. How long did it take you?
4. Did you fail along the way?
5. Have you maintained it?  For how long?

Share your story of success and help others...

...Your story may just save others from wasting their money looking for answers in those darn magazines at the checkout titled: LOSE 150 POUNDS IN 4 WEEKS! 

Ready? Set? Go!!!

(And for those of you looking for Motivation...
Take a look!  YOU CAN DO IT!  Just Believe!)

http://youtu.be/RrDpEI9FpZ0

It's just me Val, Ciao!

EATING THE RIGHT COLORS ACCORDING TO MAXINE

COLOR IS GOOD!

 

Yesterday I went to the doctor for my yearly physical.

My blood pressure was high, my cholesterol was high,

I'd gained some weight, and I didn't feel so hot.

My doctor said eating right doesn't have to
be complicated and it would solve my physical
problems. He said just think in colors...
Fill your plate with bright colors... greens,
yellows, reds, etc.

 

I went right home and grabbed a bunch of colors!

 

  I felt better right away!

 

Color is Good, and So Is Life!

 

Enjoy color in your life and make it Clean :)

It's just me Val, Ciao!

SHORT CIRCUIT SABOTAGING YOUR FITNESS DAY WITH A PLAN

In my faith circle it's a well known fact that the enemy comes to kill, steal and destroy. He can steal your joy, kill your spirit, and destroy your best intentions so start your day armed for battle even before you get out of bed!

Plan, Plan, Plan

Plan to succeed tomorrow, by creating a plan today. It's self sabotaging our success if we fail to plan for what we want to get done.  Get that plan down the night before and be prepared!  To flip a switch for me this week I did just that!   I determined I was going to fight back any tendency to sabotage me and put a plan in place the night before...

Workout Plan

Part of my plan was to put out my workout cloths the night before so I could walk in the bathroom the next morning, wash my face and see them, reminding me to put them on and get to my workout!  I did just that and succeeded at getting my workout done first thing - my day felt so free!  It had a positive trickle down affect as well.  I then wanted to eat right because I invested in ME so early!  It set the stage for having a GREAT Clean Eating and Fitness day!

Meal Plan

I didn't include this and failed the first couple of days  I highly recommend that you create a Meal Plan the night before. Include; Breakfast, Lunch, Dinner and Snacks!  Print out copies, post it on the fridge and put a copy in your purse/wallet in case you go out to eat.  Pick up that plan and read your intentions for any of your meals dependent on where you are in your day and this will help you stick to your plan, even on a restaurant menu, You are arming yourself to fight off the enemy of Sabotage by carrying your plan with you and following it!  It doesn't have to be detailed but rather include food item entries such as 3 oz protein, 1 srv veggies,  1 carb, etc.  This gives you flexibility in creating off of any menu and really really helps!  You will be forcing your mind to follow the lead of your will!  Fight back with a daily meal plan that is with you at all times!

Write Write Write

Plan time to journal!  Oh how this wards off the enemy of Sabotage!  Write your thoughts down each night and morning!  However you write doesn't matter, shorthand, bullet points, long sentences and paragraphs...it doesn't matter but there is such comfort and satisfaction, as well as freedom when we do a 'mind dump' as I call it and get all of our thoughts on paper, or in a word doc text.  You don't have to be a writer to do this.  The goal is to free your mind from sabotaging thoughts, and the other side is writing down accolades or pats on the back and reward yourself with that.  I promise you this will be healing and rewarding!

Sleep Sleep Sleep

Plan on going to bed early each night.  I don't mean ridiculously early but when you feel those sabotaging junk thoughts starting to push you around "have a snack, you can cheat, do it do it!"  GET TO BED!  That's your queue!

I have started practicing these planning tips and it is really helping to gain my joy and spirit back as well as turn my best intentions into realities and successes.

DON'T JUST TRY TO PLAN!    

A wise man, my dad, taught me long ago how to pick up a pencil.  He said "Val try to pick up that pencil!" So I just picked it up and said "There I did it, easy!"   He said excitedly "NO!" "I said TRY to pick it up, not pick it up!"  

Yogi Berra once said "If you come to a fork in the road, just take it!"

You see people, if you only TRY to do something you sabotage yourself to not get it done. Instead you have to just DO IT!!!

It's just me, Val  Ciao!

CLOSET NIGHT SNACK ATTACKS

It's that time....everyone is heading to bed, the house will be empty and quiet.  Bonus! The remote is all YOURS!  All of the sudden...No, no, no...

A crackling sound in the kitchen is drawing you to it, what can that be?  You must investigate.

You go to the cabinets.

Check the chips, No?

Check the cookies, No?

Check the candy bin, No?

What about the Bread Basket?  YES!  That bread bag is settling in and calling your name...

just one piece with some peanut butter can't hurt and you go for it.

Time to settle down to watch the news, Mmmmm this is so good.

OH NO~!  You hear the crackling sound again

You go to investigate.  First the Snack Cabinet with the Cookies, Oh it was the cookies, here let me close them right, oh maybe I'll just grab a few while I'm at it, you walk away with 3 cookies!  Mmmmmm good.

Settling in to finish the news...

OH NO...not again?

You go to Investigate

This time is the candy cabinet....aha!  The cuprit is a bag of candy that is almost gone, who left this here empty, you look inside, OH it's got a couple of pieces left...how silly, let me finish them and just throw away the bag.  Mmmmm good!

Does this sound familiar to any of you?  It happens to me!  Come on be honest, I can't be the only one that is willing to come clean and out of the closet with Night Snack Attacks?

It starts so subtley.  I know my husband is going to bed and I think, Ohhh I'm feeling like I might be tempted tonight...I think "maybe I should get on the tredmill instead?"  I procrastinate.  Now he is getting ready to go up and I think "maybe I should go to bed quickly to and fight this off, let me just finish this last entry in Facebook"  And before I know it he kisses me goodnight and poof, I screwed up again, stayed behind and here it comes. NIGHT SNACK ATTACKS ENTER STAGE RIGHT: BUT WRONG!  And the rest is history.

SABOTAGING MYSELF

I sabotage myself.  I absolutely know when it's going to happen.  It's like an addict waiting for their fix.  I have worked hard all day to do my workouts, stay on track with my clean eating and I can ruin it with 30 minutes alone at night.

ACCOUNTABILITY AND SMART CHOICES

So accountability seems to always help me and this blog is my step in the accountability process!  The next time I feel this coming on I will commit to head right up to one of the two choices that make the most sense:  Workout on the Tredmill or Get to Bed!

Whether any of you will admit it or not, I know there are many of us out there and we need to destroy this aggravating enemy of ours called NIGHT SNACK ATTACKS...care to join me in my crusade?

It's just me, Val  Ciao!

ROLL WITH THE CHANGES

Wow! Never thought the words to an REO Speedwagon song would have so much meaning for me but the last two weeks have been a roller-coaster of emotions that are just now settling down.  

Did you ever have something that you first loved so much and had to let it go for the Right Reasons but it was so painful?  I'm sure everyone has and most are so much more serious than what we faced recently, so I in no way am saying our experience far outweighs anyone else.

How can a dog have such an affect on someone.  A pet?  Unbelievable!

Buffy was our youngest of three golden retrievers.  What a special dog she was.  Notice past tense. We adopted and rescued her in November of 2009.  She adapted well in our home, though our oldest Shelby was always alittle taken aback by her presence.  Nonetheless they got along great.  Buffy was 4 months old and you know how that goes, chewing, romping, pushing for playtime with her older sisters and pushing for frontrow seats when it came to Momma and Dad's attention or snacking.  Oh she was a funny dog.  

Buffy was like Lassie on wheels.  Her own self imposed jobs?  Mind you we didn't teach her these OR make her do them.  For Buffy you had better get out of her way and let her do her work!

1. Pick up the bowls of all three dogs and bring them to the sink after eating

2. Herd each dog in from outside for anything that was needed

3. Carry the cover and bring it to me at the bird cages to put them to bed

4. Carry the bird food containers to me at the bird cage to feed them and take the containers back to where they were stored.

5. Carry her own leash

6. And the list goes on...

Buff didn't do tricks persay, but she was a working dog.

So you ask...

"WHAT IN THE WORLD DOES THIS HAVE TO DO WITH EATING FOR HEALTH?"

Well hang in here with me...

You see Buff formed the 3rd female golden in our home and that is considered a pack.  When you have a Pack, someone comes out as the Alpha, or Lead.  Buff did that, she took it on and a Strong Alpha she was.  After 1 year and 2 months, she began to get aggression in her personality especially towards Shelby our oldest.  So in the last month it got very bad and Shelby was a prisoner in her own home to Buffy, or else.  We were faced with making a very very hard decision, were we going to allow Buffy to take Shelby likely to her death, or were we going to do what was right and find a good family to raise Buffy with all the love we had for her (probably not someone out there with that kind of love we of course believed :).  The choice to find her a new home was quick and over in one day.  Our soninlaws friends coincidentally, or not, were dog lovers all their lives, newly married and just bought a home this month with the intention of getting their first dog together.  It seemed pretty much meant to be.  We announced it Monday morning two weeks ago and Casey and Drew, Buff's new family picked her up that night.  We miss her so much but it is for the right reasons we did this.  Our love will always be with her and we'll always remember her for the love she gave us, and that she did, kisses and hugs were never held back.

So the stress and pain of this new move we made played much havoc on our lives for several weeks and my stress eating kicked in.  I am finally on a recovery and using that energy for positive things, helping me to get back on board with my goal of losing 10 pound in May!  I can still do it, there is still time to continue on track!

How did I get through this?

JOURNALING! JOURNALING! AND JOURNALING.

I truly believe this is so therapeutic and good for us to do when anything moves us up or down in life.  Love will find a way to heal and it does.  Don't give up on YOU and don't beat yourself up over Life's Pressures and Changes.

Dad Hugging Buffy on the night we adopted her

Momma Saying "Goodbye" To Buffy before her new family arrived

 Buffy of Sleepy Hollow

I hope this reaches your needs today and Buffy's life story will live on for YOU to gain strength in your journey too.

It's just me, Val  Ciao!

FLIP THE SWITCH - JUST DO IT!

How many times have you lost the same 10 pounds?

I know, right?  It's so frustrating.  Well if you only have 10 pounds to lose I guess it wouldn't be. I on the other hand could lose 50 pounds and still want to take off another 20 (of course that might be ridiculous for me, but one can dream, right?)

I am 57 years old and truly desire to improve my health.  I don't give up on ME.

I am a stress eater...give me stress?  Give me food.

I am Italian, so if you're at my house get ready cause I am gonna feed you!

I am a people pleaser and if your pallet is the way to your heart, I'll make sure to fill it with good tasting food.

If I'm sad, I eat

If I'm mad, I eat

If I'm bored, I eat

If I'm worried, I eat

If I'm overwhelmed, I eat

If I'm procaratinating, I eat

If I'm watching TV, I eat

Wow that is alot of eating!

This is obnoxiously backwards, out of balance and unhealthy!  

Are you like this?

So what's the answer?  Find another vice, another habit, another life?  I am who I am, right?  I mean my makeup is the way I tick, can it really ever change?  Is this a bad habit, or my makeup?

I absolutely recognize the triggers and yet when it's happening I feel like I'm in a black hole.  It really is an addiction, a habitual response to comfort an uncomfortable feeling or situation.  So "One Day At A Time?"

People who have it all together or who have overcome this hurdle don't always remember what it was like before they overcame it, and will say it's as easy as 'Flipping the Switch - Just Do It' and I guess it is.  

So where's the switch?  Show me the way and I'll flip it!

I've come to realize it's choice, a choice we make for life and not for a day, not just to lose pounds, no it's much bigger than that.  The problem isn't that I'm eating, that's the symptom of the core problem.  The core is why I'm eating.  Get to the core, cut it out, and guess what?  I'll stop eating.

To FLIP THE SWITCH, eliminate the core issue with resolve!

Resolve to Change!

Did you know that?

• Character is built from habits
• Habits are built by actions
• Actions are created from thoughts

So change your thoughts (it starts there)!  How do you do this?  Well I was once given an analogy: imagine there is a receptionist in your mind and they check in all the thoughts that enter.  When a bad thought approaches the receptionist, replace it with "No Entry" and don't allow it to enter your mind, but rather replace it with a Good Action.  For Instance:
Sadness - Feel it and move on, don't hover over it

Mad - Say it and move on, don't embrace it

Boredom - Find what you love to do and do it, don't accept boredom of any kind

Worried - Decide what you can change, anything else leave up to a higher power and let it go and trust your higher power (mine happens to be God) to take it on. 

Overwhelmed - Break down the issue that is overwhelming you into phases or steps to execute, WRITE THEM DOWN, cross off each step as you complete it.

Procrastination - Look at the 'why' of your procrastination, 

- Is it lack on know how - ask for help or advice

- Is it something that you fear outcome of -  realize that fear is coming from your imagination working overtime with 'what if's". Just face what it is and move into it, you'll find you 'feared' for nothing!

Watching TV - Choose to limit your time with the tube, and/or do something productive like JOURNAL while you're watching to keep your mind occupied and it's HEALTHY!!!

Identify the issue, face it, act upon it, create a habit!

 

I am really going to work hard at this over the month of May.  10 WITH A 'TUDE' will include my changing habits by resolving issues with steps and execution!

It's Just Me Val, Ciao! 

10 With A 'TUDE

IT'S JUST FOR A MONTH

I'm so bad at setting goals and sticking to them.  My heart says 'just do it!' and my mind says maybe later'.  My attitude is a moving target and it needed an adjustment!

10 WITH a 'TUDE
Yes I am going to stop saying to myself just get it off and do it quick, then just maintain, because, it never happens.  I am my own worst enemy.  So I came up with a reason I have to shine and meet goals.

10 WITH a 'TUDE

 10 pounds at a shot, every month

May is the start

2 POUNDS a WEEK  Two pounds a week should do it and that seems manageable.  It's all mind over matter, or in this case FOOD.  Two pounds a week is basically 1000 calorie a day reduction across a week.  A combination of portion control and exercise.  It's easy!  Or is it?

1 DAY AT A TIME  We can do this if we take it 1 step, 1 goal, 1 day at a time.  My goal is to lose 10 pounds this month.  The first step is to plan ahead, write it down, eat and train each day according to plan.


JUST YOU AND ME I already know I can't do this alone.  I need support and encouragement, I need a partner, and with that support and accountability the goal is that much more realistic to reach and it becomes a team effort which is always more fun.   We need each other

JOIN ME!   EAT - WRITE & TRAIN YOURSELF HEALTHY is a Facebook Page you can join, come join us and be part of the challenge!

FREE GIFT - Tosca Reno, the author of the Eat Clean Cookbook, is supporting 10 WITH a 'TUDE by signing a copy of her book and we are giving it to the person that offers up the most posts of encouragement on the Eat - Write & Train Yourself Healthy facebook page during the Month of May.

So join us today!  http://www.facebook.com/#!/pages/Eat-Write-Train-Yourself-Healthy/186402644737641

It's Just Me Val, Ciao!