I'm finally over the flu! -- just in time, as I've got a belly dance performance on December 20th. I maintained my weight over the Thanksgiving holiday, but with the house all decorated for Christmas, it's not easy getting back on track with weight loss. Nevertheless...
1) Drink 3 L H2O daily!
2) Work out for 1 hour every day: practice dance for performance/new steps for 1/2 hour daily; do 1/2 hour of cardio daily
3) Breathe every hour
4) Planner/Praise every day
So...what are your goals for this week? If you're looking to lose weight, how can you step it up a notch? If your plan is maintenance, how will you stay on track? Let us know :)!
Monday, November 30, 2009
Wednesday, November 25, 2009
Thinking About Thanksgiving, Part II
"Gluttony and surfeiting are no proper occasions for thanksgiving." -- Charles Lamb
I'm sorry I wasn't able to post on Friday. I've been wrestling with the flu for over a week now! I'm feeling much better, and I'm ready to follow up on last Wednesday's post, in which we discussed some of the hazards that often trip people up during the Thanksgiving season. Today, let's consider some ways to make this a more successful Thanksgiving from a weight management perspective:
1) Focus on the journey, rather than on perfection. People often set themselves up for food failure with goals like, "This will be the year I eat only 1,200 calories the whole day!" Instead of setting an arbitrary goal based on what you wish was true for you, reflect back on last year. Set a goal that's both realistic--something you know you can do--and an improvement over what you did last year.
As the day progresses, your small successes add up, both nutritionally and psychically. Ironically, but not surprisingly, I've had many clients return to the office after the Thanksgiving holiday saying, "Donna! This was the first time I ever planned to eat 2,500 calories--and I actually ate just 1,200 like I've always wanted to!" Even if you do eat 2,500 calories, that's so much better than 3,500 calories--and you can use the same tool to improve a little bit more next Thanksgiving.
2) Interestingly, although food is a major focus for people during the holiday season, most people eat without really enjoying the food! Don't let that happen to you. When you're eating, really pay attention to how the food tastes. Pretend you're a food critic! Put your fork down between each bite, put your hands in your lap, and describe the food in your mind. Challenge yourself to make mental notes that are memorable enough so that when you have a moment, you can come back here and share with us what you ate and how it tasted!
3) One oft-overlooked element of holiday season weight management is exercise. People often think, "I can't keep up with my usual workout. Oh well! I guess I won't work out at all."
Yikes! If you don't have time, space, or energy to follow through with your usual workout, that doesn't mean you have to eliminate activity altogether. Instead, focus on getting as much activity as you reasonably can. If you can't go to the gym for an hour, try a half-hour. If you can't make it to the gym, try going for a walk or picking up a new exercise video. Go outside and toss around the football, play tag with the kids, or take the dog for a longer-than-usual walk. Don't worry about whether it's enough. Instead, ask yourself, "How can I do just a little bit more?"
I'm thankful for many things--among them this opportunity to connect with each of you here, and share our weight management challenges, successes, and experiences. Thank you for being a part of my weight loss journey, and allowing me to be a part of yours! Have a happy, healthy Thanksgiving Day. See you next week!
I'm sorry I wasn't able to post on Friday. I've been wrestling with the flu for over a week now! I'm feeling much better, and I'm ready to follow up on last Wednesday's post, in which we discussed some of the hazards that often trip people up during the Thanksgiving season. Today, let's consider some ways to make this a more successful Thanksgiving from a weight management perspective:
1) Focus on the journey, rather than on perfection. People often set themselves up for food failure with goals like, "This will be the year I eat only 1,200 calories the whole day!" Instead of setting an arbitrary goal based on what you wish was true for you, reflect back on last year. Set a goal that's both realistic--something you know you can do--and an improvement over what you did last year.
As the day progresses, your small successes add up, both nutritionally and psychically. Ironically, but not surprisingly, I've had many clients return to the office after the Thanksgiving holiday saying, "Donna! This was the first time I ever planned to eat 2,500 calories--and I actually ate just 1,200 like I've always wanted to!" Even if you do eat 2,500 calories, that's so much better than 3,500 calories--and you can use the same tool to improve a little bit more next Thanksgiving.
2) Interestingly, although food is a major focus for people during the holiday season, most people eat without really enjoying the food! Don't let that happen to you. When you're eating, really pay attention to how the food tastes. Pretend you're a food critic! Put your fork down between each bite, put your hands in your lap, and describe the food in your mind. Challenge yourself to make mental notes that are memorable enough so that when you have a moment, you can come back here and share with us what you ate and how it tasted!
3) One oft-overlooked element of holiday season weight management is exercise. People often think, "I can't keep up with my usual workout. Oh well! I guess I won't work out at all."
Yikes! If you don't have time, space, or energy to follow through with your usual workout, that doesn't mean you have to eliminate activity altogether. Instead, focus on getting as much activity as you reasonably can. If you can't go to the gym for an hour, try a half-hour. If you can't make it to the gym, try going for a walk or picking up a new exercise video. Go outside and toss around the football, play tag with the kids, or take the dog for a longer-than-usual walk. Don't worry about whether it's enough. Instead, ask yourself, "How can I do just a little bit more?"
I'm thankful for many things--among them this opportunity to connect with each of you here, and share our weight management challenges, successes, and experiences. Thank you for being a part of my weight loss journey, and allowing me to be a part of yours! Have a happy, healthy Thanksgiving Day. See you next week!
Tuesday, November 24, 2009
What's Up? Tuesday
That's right, it's Tuesday already. That means it's your turn to take the floor! How're things going for you this week? Have you enjoyed a success? Hit a plateau? Or maybe you've just got a question. Either way, it's all good. We're all here for education, encouragement and support, so please don't be shy--grab the mic and speak up!
Monday, November 23, 2009
Weekly Goals for November 23 -- November 29
I'm still recovering from being sick and having a sick child at home last week, so my weight management goals will be modest this week:
1) Drink 3 liters of plain water every day!!
2) No PM TV -- go to bed instead!
3) Spend 15 minutes in planner every day
4) Planner praise
5) Walk with kids, housecleaning, rehearse for December performance
As always, if you'd like a little accountability or encouragement with your weight management goals this week, please post 'em!
1) Drink 3 liters of plain water every day!!
2) No PM TV -- go to bed instead!
3) Spend 15 minutes in planner every day
4) Planner praise
5) Walk with kids, housecleaning, rehearse for December performance
As always, if you'd like a little accountability or encouragement with your weight management goals this week, please post 'em!
Thursday, November 19, 2009
Recipe of the Week: Pasta in Garlic-Walnut Sauce
Here's another recipe that, like last week's recipe, calls for 6 ounces of silken tofu. It's very different from the Seafood Linguine, so you can easily enjoy them both in the same week.
Pasta in Garlic-Walnut Sauce
Serve this smooth-and-creamy pasta dish with grilled chicken or steak, with poached or grilled salmon, or place small fully cooked, shelled and deveined shrimp in the strainer before draining the pasta.
Ingredients:
1 pound pasta (bow ties or linguine work well)
6 ounces silken tofu
1/4 cup 1% milk (or 1/4 cup water and 1 tablespoon oil, butter or margarine)
2 teaspoons bottled minced garlic
3/4 cup finely shredded strongly-flavored Italian cheese (or a blend),
such as Asiago, Parmignano, or Reggiano
1 cup walnut halves
1 teaspoon chopped parsley (or parsley flakes)
1/8 teaspoon fresh-ground pepper
Directions:
Prepare pasta according to manufacturer's directions. Drain and set aside.
Combine tofu and milk in blender and puree until very smooth.
Microwave garlic for about 1 minute, or until just fragrant. Add garlic, cheese, walnut halves, parsley and pepper to blender, and combine until well-blended.
Combine pasta and sauce in large bowl, and stir to coat pasta.
Pasta in Garlic-Walnut Sauce
Serve this smooth-and-creamy pasta dish with grilled chicken or steak, with poached or grilled salmon, or place small fully cooked, shelled and deveined shrimp in the strainer before draining the pasta.
Ingredients:
1 pound pasta (bow ties or linguine work well)
6 ounces silken tofu
1/4 cup 1% milk (or 1/4 cup water and 1 tablespoon oil, butter or margarine)
2 teaspoons bottled minced garlic
3/4 cup finely shredded strongly-flavored Italian cheese (or a blend),
such as Asiago, Parmignano, or Reggiano
1 cup walnut halves
1 teaspoon chopped parsley (or parsley flakes)
1/8 teaspoon fresh-ground pepper
Directions:
Prepare pasta according to manufacturer's directions. Drain and set aside.
Combine tofu and milk in blender and puree until very smooth.
Microwave garlic for about 1 minute, or until just fragrant. Add garlic, cheese, walnut halves, parsley and pepper to blender, and combine until well-blended.
Combine pasta and sauce in large bowl, and stir to coat pasta.
Subscribe to:
Posts (Atom)