Get Organized-Reduce the Bail Out

Every Monday (when I’m truly organized it’s every Sunday) I take a look at my week and determine what my priorities for the week will be.  This week I will continue on my no spending plan which results in a better diet since it means meals at home and fewer distractions as it means the gym is an almost free opportunity to get out of the house, see friends and get in a great workout. 

Learn more about low cost healthful foods at sites such as www.cookinglight.com or www.realsimple.com .  Eating healthy does not inherently cost more money.  This evening I made spaghetti with 94% lean beef and extra veggies added to the sauce.  The result was at least 6 hearty servings of pasta with meat sauce for less than $10.  Diet minded mode turned the meal into 8 servings rather than 6 but both divisions meant a very low cost meal that was reasonable in calories and high in nutritional value. 

Tips for Reducing the Bail Out

1) Get your gym bag ready the night before or have several outfits (socks included) set out for the week.

2)  Set a time - be specific.  Some may find signing up for a class helpful.  Those that plan and complete their physical acitivity first thing in the day reportedly have higher rates of success.

3)  Pack your lunch.  I love leftovers for this very reason.  What was prepared for dinner becomes a packed lunch.  It's not as tiresome as eating the same food all week but gives us more results for our cooking time.

Set a Date

I searched weight loss goals and received over 8 million results on one search engine.  So why do I feel all alone when I’m sweating my time away at the gym?  There are so many options to choose from as strategies for eating healthier foods as well as ways to increase physical activity.  Sometimes we need to be honest with ourselves and decide – does my difficulty lie in KNOWING what to do or does it lie in MOTIVATION.  I have gotten myself out of bed on many mornings to get my 6 am workout at the gym with a simple strategy- I’m not going alone.  The simple act of making a “workout date” gets me to exercise more.  I don’t sleep in and pretend that I’m going to fit in my work out later in the day.  The concept of getting people you see often involved in your goals is that they become a support system.  People often gain weight together.  The advantage is that we can also get healthier together.  Tell people your goals and get those around you involved in making healthier choices right along with you.  People move, have children, change schedules - so be sure to have as many people as you can within your support system.

For me – it’s really hard to be in a bad mood after a great workout.  If you’re looking for tips and ideas both for yourself or your clientele, see the site below for some helpful information to pass on.

http://www.exerciseismedicine.org/

Gym Graveyard

Gym Graveyard

So we have passed the initial two weeks of invincibility that characterizes the start of many life changes.  I prepare myself each year for the tripling of the gym population and wait.  I wait because I have observed the short term resolve of many resolutions to shed those pounds, be healthier, increase bulk,  etc….  Many resolutions are accompanied by an all or nothing plan.  We go from couch potato to an hour long workout every day.  Within a couple weeks we are tired, sore and disappointed because the 60 lbs we gained over the last 10 years are still hanging around.  Last week I focused on behaviors.  I continue to focus on the value of looking at the behaviors.  Focusing on behaviors gives us a success that is within our immediate control.   And the bottom line is that SUCCESS IS MOTIVATING. 

Examples of SUCCESSFUL BEHAVIORS

1-    I passed on that chocolate donut that was staring at me all morning.

2-    I looked up the calories of my morning latte and went with the better choice today.

3-    I engaged in physical activity today.

Motivation is an intangible concept at times but it’s a key to long term success which we will talk about soon.  Motivation is something that helps us deal with barriers.  What are barriers?  Barriers are those things that get in our way of maintaining some of our lifestyle changes.  I meant to exercise but…… Time, money, energy, family, work are often reported as life issues that get in the way.  But here is something you may not want to hear.  All those factors, while legitimate – are excuses.  The Broncos fans didn’t miss Saturday’s game.  We make time for those things that we consider priorities.  When a barrier occurs, our thoughts shouldn’t be thoughts of failure.  Focus on strategies for success.   If there was one (1) thing you could do to get you to your end goal, what would it be?  If you’ve written your food records or used some application to track what you’re eating, you have some measurement of what you’re doing now and that can help you narrow down some changes you can start with.  The next few posting are going to focus on some common barriers I hear from clients.  Addressing barriers is part of a comprehensive health management program.  It’s a part of my programs simply because they are a part of life.  Most of us don’t have a trainer come to our home to make sure we get out of bed for our morning workout or a dietitian in our homes cooking healthful yet appealing meals.  And dare to dream, someone to not only play chauffer to the kids but to also get the family on board with making these changes.

Check back for tips and tricks of the trade for overcoming barriers.

Clean Sweep

2012 represented yet another opportunity to live better.  It's been days and I haven't had any "processed" foods.  I've been making my own yogurt for months sans the tons of sugar in most commercially prepared products.  I even served black eyed peas for New Years to the family as a healthful start to the new year.  My breakfast has been comprised of a long time favorite - Vitality smoothie- for the last couple days to give my immune system and energy level a much needed boost.  Reward - I've lost 2 lbs. (about 30 left to go).  This weekend - Pantry Overhaul. 

I am not into extreams.  I don't follow fad diets or "detox" the devil principles.  I believe in a healthful diet that allows room for my healthier versions of family favorites as well as unhealthful versions.  I don't crave fat free artificially sweetened cheese cake.  I make healthful choices more often than not but I am a night time emotional eater if I get the opportunity.   I am sure that I'll always have that battle.  I can't always change my natural instincts but I work on controlling my behaviors. In March (girls trip to Vegas) which means, that the hoochie clothes I've been told are required will look much better on a thinner bottom.  So I've gotten serious with my finess plan.  Hey - If I can, maybe roller derby will be in my future.

The Challenge

Each New Year is accompanied by vows to lose weight, save money, elliminate the negative, enjoy life at its fullest ..... on an on it goes.  We are still in the first two weeks of a new year - a time before reality sets in and motivation wanes.  My Working on Wellness classes (healthful lifestyle groups) are underway and the common theme - the 40 lb weight loss challenge.  And I start by explaining the difference between desired outcomes and behaviors.  The outcome (what we might want to see happen) weight loss, impoved confidence, improved blood pressure, blood glucose management, improved laboratory data is our long term goal.  Reaching outcomes can be a motivator but it takes time to see changes.  It takes TIME to reach those oucomes.  Note-body image or a goal clothing size seems to be a more lasting motivator than that upbeat physician visit that asigns us a better letter grade when we go to our physical.  Behaviors are things we DO.  Behaviors are within our control - our food choices, our level of physical activity, are we following our prescription orders, do we monitor our health appropriately.

So this week - Focus on Behaviors

1-Food and Activity Records
2-Get a Physical
3-Start SOMETHING positive within 24 hours


Food records and activity records are basically a journal of everything we eat, drink and the quantities of each.  Food records help us be honest with ourselves about our dietary intake and they help us set realistic and practical goals.  If you've seen diet recommendations on portions and thought  "they're crazy" - well then, it's past time for you to identify what it is about healthy eating that seems off base for you.  Food records are a tool to measure where you currently are starting and then helps you set some goals to get where you need to go.

Activity records work much in the same way.  So if you've cought yourself thinking or saying - "I try to walk every day." but only manage that walk 2 or 3 days in the week - the record is a black and white tool that gives you feedback on how you're doing.

I am suprised at how many people with resources to obtain an annual check up under their preventative health services fail to do so on a regular basis.  A physical will give objective feedback on our health status and may help us prevent long term complications associated with considitions such as heart disease, diabetes and obesity.  Many clinics offer low cost options for those who are uninstured or underinsured.  Look into your options.

You don't need a professional to tell you that you made a poor food choice or that you've put on 20 pounds this year.  Are you in the same size pants as you wore in high school?  Do those same pants now hang below your belly rather than at your waist?  Once you get an idea of your real life eating and activity patter - make some improvement.  Most people can use help with better portion control or discipline with physical activity.  If you can't just do this on your own or you don't know where to start, that's where dietitians can help.  But don't wait to make changes.  There is an opportunity for success each day if we choose to take those steps.