Less Stress Equals Greater Success

For most of us when we think about weight loss it can be stressful.  I've been trying to find ways to make it less stressful. 


Ordering the Lipo-3 Diet is an amazing way to take the stress out of giving yourself a jump start.  All you have to do is set aside three days, and on each day, open a new package. No shopping – no cooking – no washing dishes – no thinking - no stress!  It comes with an all natural spray that is an appetite suppressant.


Image

10 Evidence-Based Health Benefits of Fasting

    1. Changes The Function of Cells, Genes and Hormones
    2. Can Help You Lose Weight and Belly Fat
    3. Can Reduce Insulin Resistance, Lowering Your Risk of Type 2 Diabetes
    4. Can Reduce Oxidative Stress and Inflammation in the Body
    5. May be Beneficial For Heart Health
    6. Induces Various Cellular Repair Processes
    7. May Help Prevent Cancer
    8. Is Good For Your Brain
    9. May Help Prevent Alzheimer’s Disease
    10. May Extend Your Lifespan, Helping You Live Longer

Image result for meditating

Another way to reduce stress is meditating.  I find it a terrific way to slow down and make better choices.

Benefits:
   1. Lower blood pressure
   2. Improved blood circulation
   3. Lower heart rate
   4. Less perspiration
   5. Slower respiratory rate
   6. Less anxiety
   7. Lower blood cortisol levels
   8. More feelings of well-being
   9.  Less stress
   10.  Deeper relaxation

Exercise is also great stress buster.

Finding a buddy who gets you can be wonderful.

Make your journey a pleasant place to be and you'll succeed that much faster. :)
Mona

Staying Satisfyied Longer - the Avocado

My latest passion is eating avocado's. 



I can't imagine anyone going to the grocery and thinking wow, those avocados are really tempting me.  They really aren't very attractive looking and they don't have a wonderful aroma to draw you in.  So, why should eat avocados?  Why am I eating avocados?  They are luxurious.

Yes, I said it.  I threw it out there.  Avocado's are sumptuous and creamy.  You feel almost decadent when eating one.  Slice the avocado in half and fill the center up with tuna that is dressed with finely chopped onions and celery, sprinkled with a little pear infused vinegar and voila!  With each forkful of tuna you'll be adding some of that creaminess.  I am going to warn you, you're going to be worried that it won't be enough.  After all how is that tiny 1/2 with some tuna on it going to satisfy you for the afternoon.  I don't know but it did.  I was good for hours. 

The only down side I can think of is that I really had to slow down and enjoy it because it was over pretty quick.  Yet, it was so easy to slow down.  I liked playing with the fork to insure that I scooped up enough avocado with my tuna.  Next time, I'm definitely going to chop up some tomato and sprinkle that on top.  This morning I had 2 hard boiled eggs and a slice of toast with 1/4 of a regular sized avocado sliced on it and then smushed (my technical term).  I should have weighed it.  I just read that 1 ounce of avocado is about 50 calories.  Now, I'm going to have to weigh my portions so I can judge how many calories I'm eating. 

Avocados are full of nutrition and healthy fat.  Knowing what I do now, I can't imagine dieting and not making avocados an important part of my meals.  I do like guacamole but I really don't want to eat it every day.  Then what are you going to use to dip into the guacamole...slippery slope if you are going to start using chips. 

Image result for avocado

My brother eats an entire avocado every afternoon.  He just scoops it out and eats it as is.   Eh...as luxurious as I think avocado's are I'm not sure that would work for me.  My idea with the tuna worked out great, and today as I mentioned I substituted butter for the avocado.  I've also used it as a substitute for mayo on a turkey sandwich and I have a recipe somewhere using mashed avocado with dijon mustard as a replacement of mayo in egg salad.  That was pretty good too, but I didn't put the egg salad on a sandwich I used it on wasa bread and it was more like eating crackers with egg salad.   I also saw chicken salad with avocado cubed and sprinkled over it that looked tempting and of course just on your regular salad.  Either way I really did find it to be a satisfying fruit that was full of nutrition.  Keep an eye on those portions because the calories add up quick. 

If you eat an avocado a day for a month this is what happens to your body - video


If you have any other ways of eating avocados or something you'd like to add please feel free to leave your comments by clicking on the title of this blog. 

~ Mona

15 Day Step Challenge - Starts April 15th and goes until April 30th

Image result for walking cartoon image

I know it seems almost too easy but walking is a great way to slim down. You can add intervals to amp it up or you can just go for a brisk walk. You can walk in place during commercials or dance around the house while making beds. You can even go for a stroll after dinner. You can do it almost anywhere and for any amount of time. It's free!

Join our 15 DAY STEP CHALLENGE - starts on April 15th and goes until April 30th

The idea is to find out how many steps you normally take and then add 500 steps to each day for a week. If you feel like you can, add another 500 the following week...eventually aiming for 10,000 steps a day...but we are all unique so whatever works for you is great.

Would you like some extra motivation? Leslie Sansone has a slew of walking DVD's that are very inspiring.  I do her DVD's from time to time but I also remember her moves and then with my favorite TV show on, I just have at it. :)

Walking like swimming is a full body exercise.You use your arms, abs, legs it just works it all. When walking outside make sure you loosen up that neck too...be sure to take in the world around you. Breath deep and feel alive!

People commonly take between 2,000 and 2,500 walking steps per mile. A total of 10,000 steps equals 4 to 5 miles. But the number of steps per mile varies from person to person and depends on your stride length. Measuring your stride length will give you a much more accurate number for your personal steps per mile.

Option 1: Count the Mile Out

1. Measure Your Steps
Measure how many feet it takes you to walk 10 steps. Walk at a normal pace to get the most accurate number for how you usually walk.

2. Find Your Average Stride Length
Divide the distance it took you to walk those steps by 10. (Distance/10 = Average Stride Length in Feet.)

3. Find How Many Steps You Walk in a Mile
Since there are 5,280 feet per mile, divide 5,280 by your average stride length in feet. (5,280/Average Stride Length in Feet = Your Number of Steps Per Mile.)

Option 2: Use the Mile Formula

This method may not be as accurate as measuring your exact steps. I’ll use my height as an example.

1. Convert Your Height to Inches
There are 12 inches in a foot. I’m 5’3”, so that’s 63 inches tall. (5 feet x 12 inches + 3 inches = 63 inches.)

2. Find Your Average Stride Length
Multiply your height in inches by 0.413. This is a predetermined number that figures out average stride length. Then convert your stride length back to feet for the next step. (63 inches x 0.413 = 26.019 inches per stride. 26.019 inches/12 inches per foot = 2.16825 feet per stride.)

3. Find How Many Steps You Walk in a Mile
Divide 5,280 by your average stride length in feet. (5,280/2.16825 feet = 2,435 steps per mile.)
Remember, stride length changes based on speed, but both of these ways provide approximate calculations to help you figure out the number of steps you take in a mile. But no matter how you calculate it, there’s one more thing to do after you figure out how many steps you take in a mile…

4. Get Walking!
Walking is a great way to keep your body moving, whether you do it between classes, around the office, or by running errands. Set a goal to walk a certain number of steps each day. You might be surprised at how easily they add up!

Image result for walking cartoon image

Source:
https://www.beachbodyondemand.com/blog/how-many-steps-walk-per-mile

The Best Diet


If you are anything like me you've searched high and low for the best diet possible.  It should be healthy and easy.  It shouldn't cost you a fortune or make you feel deprived, though you could probably do anything short term if you had to because you absolutely want to lose this weight. I believe every overweight person thinks that.  The problem is doing what you have to and not losing all your weight in a week.  Now, you're talking about long term dieting and that's a whole other ball game.

I know you've read that losing weight is really 80% diet.  Yet, exercise cannot be left out of the equation.  I had to bring up exercise.  All of the best diets have that little section in the back that is easy to miss the first time you browsed through the book yet it seems to be an integral part of the diet.  I can't understand why I've missed it so many times.  No matter, they mostly say the same thing.  Strength training with light weights and give you several exercises that you need to do 3x a week.   Couple that with 30 mins of walking and you're good.   In the event that you are losing weight you really need to tone...it's just one of those little facts.   

Image result for drink plenty of water
Let's get back to the diet.  Again....this is something they all have in common.  Drink water.  The amount is varying but the idea is plenty.  Here's another fact you can't over look, you're body works better when it's hydrated.  You're not being told to drink water because it's a punishment, it's because you want your body working at it's peak efficiency for your health and to get rid of all that fat you are losing from the best diet and your exercise that you just have to do.

The best diet will also remind you to not over eat.  If you looked at this month's video of the month...it's on the home page.  What do you mean you haven't looked?  Ok, it's the beginning of the month...I'll cut you some slack.  Deepak Chopra is there telling you to not over eat.  Put your hand on your stomach (why does it work better by putting your hand there?  I don't know but it does.) and think are you really hungry?  I'm not saying starve but really you don't pick every morsel off of the plate either.   I was at dinner the other evening with someone who I knew was overeating....they just had to be full.  I refer back to the video of the month when Deepak Chopra shows you two cupped hands and says that how much food you should eat at a sitting.   So finally I asked the person why they kept eating.  They answered that it tastes so good.  My reply of course was to ask for a to go container.  Make it tomorrow's lunch or your mid afternoon snack or rethink it and toss it but either way stop eating.  My husbands grandfather was a very together guy.  I remember helping my mother in law clear the table and I asked him if he was done with his plate and he said to me, "Of course I am, I took what I should have and now I'm done."  At the time I thought that was a weird answer but now I get it. 

See the source image

So let's recap:
  • Exercise 3x a week strength and shoot for 30 mins a day walking
  • Drink plenty of water.
  • Don't over eat.  Get in touch with your hunger.

We're doing pretty good so far.

Here's the tricky part...what should we eat?

You already know that part.  Eat vegetables and fruits.  Lean sources of protein and healthy fats.  Whole grains like couscous and barely.  Brown rice instead of white.  The perfect diet is the one you can stick to.  I can give you a list of all the foods you shouldn't eat and every time you eat one of them you are going to feel like you failed.  That's not helpful at all. 

I hope you don't feel too disappointed.  I wanted you to feel empowered.  You're smart and you know what you should and shouldn't be eating.  You know what you should be doing. 

We are here to support you in whatever diet or health choices you make for yourself.  No one knows you better than you. 
Recap: The Best Diet is the one you will stick to. :)

~Mona

Eating and Pregnancy



I'm already overweight and now I'm pregnant!

Congratulations!!!  If this is your first time hold on, you're in for an amazing experience, if this is not your first rodeo this will still be an amazing experience but you'll have an idea what's around a few bends. :)

Your weight matters

Don't tell yourself that you're pregnant so your weight no longer matters.  Don't think being pregnant gives you permission to gain a ton of weight and eat whatever you want.  Your weight does matter to you and your baby.

You need to discuss how you feel with your healthcare provider.  There is no reason why you can't manage your weight with medical supervision.  Your doctor will know how to best advise you.  It's been my experience that searching the web gave me more good questions than correct answers.   On your next visit pull out that list of questions and I'm sure your doctor will be happy to take the time to answer them.



What to eat

Almost all pregnant women need to get more protein, more of certain vitamins and minerals (such as folic acid and iron), and more calories (for energy). If there's room for improvement in your diet, eating highly nutritious meals is one of the best things you can do for your baby's health.  But eating better doesn't mean eating a lot.

Skip unsafe foods

Some foods can be dangerous when you're pregnant. Steer clear of these foods:

Raw seafood (such as oysters or uncooked sushi)
Unpasteurized milk (and cheese made from unpasteurized milk)
Soft cheese (such as Brie or Camembert)
Mexican cheese (like queso blanco and panela)
Pâté
Raw or undercooked meat and poultry
All of these are possible sources of bacteria that can be harmful to an unborn child.

Say no to alchohol
Limit caffeine
Go easy on fish
Take a prenatal vitamin
Ask your doctor about other vitamins

Don't forget to exercise!

Shoot for 30 mins a day.

If you're a newcomer to exercise, start with pregnancy exercise for beginners.  You can enjoy low-impact exercise such as walking, swimming and prenatal yoga.  Never start an exercise regime without speaking to your doctor first.



sources:
healthline.com
babycenter.com

To Diet or Not To Diet


To deny myself foods that are high in fat, calories and chemicals or to eat whole foods that are minimally processed.  Oh, what should I do? It seems like this is going to be a no brainer.   Before you tell me that a diet is referring to the way we eat rather than restricting yourself....I agree to disagree on this.  Anyone who has been attempting to lose weight for any given period of time knows exactly what they mean when they say they're on a diet.

Image result for healthy eating

A diet means you will have a really, really thin piece of cake and you'll skip the whipped cream.  A diet means when you get to the restaurant you are going to ask them to not bring that steaming fresh hunk of bread that is just waiting to be slathered with butter.   There is also a difference in a diet where you want to lose 5 lbs or 50 lbs.  Since I'm laying it all out there there is also a difference in a diet when you're 20 and when your 50.  That's just a fact and you can deny it all you want but it's just the way it is.  Did you see the movie Freaky Friday where Jamie Curtis switches bodies with her daughter and her daughter eats french fries while in her mom's body.  Her mom exclaims I haven't had french fries in 15 yrs.  Darn right!  As we age we have less muscle and a slower metabolism.  Which means that those 5 lbs you wanted to lose when you were 20 and slipped off after a week or two of skipping out on the chips is not going to be the same 5 lbs you lose when you're 50 and haven't had a french fry in 15 yrs.  :)  Diet comes with sacrifice. 

I've come to my conclusion.... drum roll please.....

I am going to eat well.  but less.  and I'm going to journal my food.  Yes...I know I am always saying how great it is to journal.  It is great and there are studies that back it up but I've been journal resistant for awhile.  I know it's the right way to go.  Feel free to call me out.  Ask me...."Hey, weightlossbuddy...how many calories today?"  :)  I know what my downfall is....it's the same day when I can't figure out how many calories were in a certain meal.  That's it...I don't know, forget it, why bother, now I won't know my daily total is... that's how it goes.  But not this time.  I'm sticking with it through thick and thin! Are you with me? Will we be dieting together? 

Image result for journaling

I know what to eat, just like all of you do too.   Maybe we should just call it the WeightLossBuddy Diet.  It's the one where we make healthy choices and keep at so we can compare notes with our buddies when we pop on line.  Just imagine how good we can feel about ourselves.

Do any of you find that you tend to eat like it's your last meal?  I don't know when I started doing that but I did.  Not all that long ago, a friend of mine had called me up to see if I wanted to run a few errands with her and I told her, "ok, but I need to eat something first."  Then when I hung up I thought...why?  I'll be home shortly, it's not as if I'm going through the amazon rain forest and I have no idea when my next meal will be.  It's funny how our thoughts become who we are.  Dr. Wayne Dyer had written a book called Change Your Thoughts, Change Your Life.  It wasn't really about food but that title had me thinking.  If we could change how we think about food it would be life changing for so many of us dieters.


Image result for change your thoughts change your life

I'll leave you with those thoughts and I hope you'll comment and tell me what you think.  Do you diet? 

Your Buddy,
Mona

Good Morning and Welcome to 2018


Today is the first day of YOUR new year.  Isn't it exciting?



I invite you to own this year along with me.  Start small or start big it doesn't matter, just start.   All the reasons why it didn't work before or what stumbling blocks you encountered are in the past.  Take from it what you can and move on.  

It really isn't so hard.  Just start with one meal, one day, one work out and take it from there.  You know what to do.

Today I started with a few minutes on my yoga mat....ahhhh a good stretch felt great.  Yoga is all about creating space within.  Create some space within for all the new things to come.  Now, I'm sipping from my steaming cup of tea while visiting with you. 

Own today and your decisions.  You have great instincts and you're body is anxious to tell you what feels right.  Lots of water to help your body function at peak efficiency.  Fuel yourself with good nutrition and move in a way that feels good to you.  We're here to offer you support, reach out to me anytime!
 
Happy Day 1 of 2018!

Image result for new start

Winding up 2017

Good Morning!

I have finally been getting the scale to move in the right direction and I'm determined to not regret any food descisions.  This evening will be Chicken Marsala and salad, tomorrow will be Stuffed Shells and salad.  There will be cakes, pies and wine....and I'm determined to remind myself of moderation. 

I have no problem admitting I'm beat!  Gifts are all tucked under the tree, most of the cooking is done.  I have one pie that needs defrosting and one that I'll pop in the oven tomorrow morning.  I'm especially looking forward to this Christmas because we have a new little wonder joining us, my grandson Charlie. 

I'm going to be mindful of my choices, eat slow, I'll be sure to have glasses of water scattered through out the day.  I really am looking forward to enjoying myself.  Weeks of shopping and preparations have been made and now I want to enjoy.   
I have already decided that I won't be getting on the scale for a few days....no stress!

See the source image

I have a box of the lipo 3 day eating plan waiting for me.  I ordered in advance and after the new year it will be my reset for 2018.  For those of you who are fans of Yoga with Adriene she is going to have another 30 day challenge starting January 2nd.  One of the things I like about Adriene is that she is not just about the exercise but also about feeding the soul.  The whole mind body connection is going on there ... I'm really looking forward to that.

Well, that's pretty much how I'll be winding up this year and getting ready for the next.   I hope you all enjoy the Holiday Season...  stay safe, make good choices and no stress.  Merry Christmas, Happy Chanukah and a Joyous Kwanza.

How are you ending 2017 and bringing in 2018? 

See the source image

Give Yourself Permission

Image result for give yourself permission to


Hello Buddies!

I'd like for you to take a few minutes to finish this statement.  I'm giving myself permission to......

take a break. - yes, take 5.  heck, take 10.  Make that cup of coffee....stop to eat a piece of fruit.  Do what you need to do and then get back to it.

be realistic. - are you expectations of yourself realistic?  Does this holiday have to be exactly like past holidays?  You may have new family members to consider or family members who are no longer here.

reach out. - ask for help.  Are you feeling stressed?  Are you juggling too many responsibilities?  Do you just want to vent?  Or maybe you can just give yourself permission to not think or talk about the holiday's for a little while.

take a short cut. - buying baked good isn't a crime and if it means you'll be less tired and more able to enjoy your day,  then I'd say it's a good choice.

breath.  - technically this could be a part of taking a break but I think it deserves it's own slot.  Just breath.  Close your eyes and catch your breath. 

Image result for give yourself permission to


Did you come up with your own ending?




Onto the next thing that's on my mind.  :)  Don't forget to take some extra vitamin C.  Unless, there is a medical reason for you to not take it - please do.  A few months back I got awfully sick and the PA that was taking care of me suggested I start taking Emergen-C.  I did take it for awhile but it became a little hard to fit into my schedule all the time.  That was when I checked my multi and realized that even though I thought I was getting vitamin C it was at such a low dose I didn't think it would do me much good.  Since then I started taking Vitamin C twice a day and so far I've been doing pretty well.  (Of course, now that I jinxed myself all bets are off! ;)

Image result for vitamin c

Have a great evening and we'll talk soon.

Your buddy, 
Mona

It's December

See the source image


The year flew by.  So many exciting things happened in 2017 for me but one of them was not great weight loss.  I will focus on the good, let go of the negative (or at least I'll try :)) and move on.  There is still a month left to 2017 and then a brand new year with brand new goals and aspirations. 

A major passion for me this year was aromatherapy.  It's been great and I plan on continuing to learn more about it and seeing how it plays into weight loss.  I've also come to the realization that it doesn't matter how many diet books I purchase the real way to lose is to stick to a plan and actually do it.

I've decided I'm going old school.  To me that means printing out a food journal and writing down what I eat.  This is the way I start to build a habit.  I'll write down the calories of the foods I know and look up the ones I don't know at my leisure.  This is going to be a no stress operation. The truth is most of our diets aren't as varied as we may like to think.  After a couple of weeks I'll know most of the calories of the foods I'm eating and the odd ones here and there will be easy to figure out.  What usually discourages me is when I can't figure out the calories of a meal I'm eating.  Then I toss my hands into the air and tell myself how this is just a bother and how I won't know what this day's totals are anyway....well no more.  I'm going to remind myself knowing what most of the days calories were is good enough.  That it is just one day out of the week. 

Image result for months flying by

I'd love to hear how you've made out this year.  I do realize that the year isn't over but it seems that as soon as the first week of December passes the rest of the month becomes a blur.  Christmas and Holiday parties will abound!  How are you going to handle it all?  Even if you're in maintenance like DonCol, our buddy of the month I know it takes effort. 

I was so pleased with my turkey for Thanksgiving that I'm considering making one again for Christmas Day.  Though...I think my husband will be disappointed if there isn't any lasagna.  I feel like Scarlet O'Hara.  I'll think about that tomorrow. 
«June»
SunMonTueWedThuFriSat
272829303112
3456789
10111213141516
17181920212223
24252627282930
1234567