Depression is a serious thing. An illness; a medical condition and something that continues to get bigger and bigger in the world unfortunately as we get busier and more stressed. It significantly affects the way someone feels, resulting in low moods and is caused by a chemical imbalance in the brain.
This imbalance can be caused by someone being pre dispositioned to Depression through genetics but can also be triggered by a stressful situation in life.
While depression can result in symptoms of weight loss in most cases people with depression tend to gain weight and have difficulty then losing the weight. This is because they associate unhealthy foods as comfort foods so therefore emotionally eat. Low mood, loss of interest in life also impacts movement and encourages a sedentary lifestyle which adds to one’s inability to lose weight. If you are suffering from depression then you will probably agree that when you are in this situation that is not being handled with the appropriate medication you feel very low, lose motivation and interest in life in general and in a nutshell you are not thinking very clearly.
However suffering from depression does not mean its game over and you cannot make steps in the right direction to becoming healthy. The great benefit of pushing forward with eating well and regular exercise is that it can help improve or get rid of depression because of the impact that healthy foods and natural activity have on the human body with micronutrients and happy hormone release.
TIPS FOR DEALING WITH DEPRESSION WHILE WORKING TOWARDS A WEIGHT LOSS GOAL:
- Check up with your doctor about the medication you are on interfering with your weight management. Many depression medications can cause weight gain but new medications are coming all the time. We often just keep trucking on with something because it’s what we always got….but you just never know what is new and could make a difference for you.
- Examine your relationship between your depression symptoms and food. It is good to keep a diary and record what you eat and when you eat it. If you know you seek the comfort foods in the pantry when you're low and you can feel yourself having an episode, ask someone to remove things from the house that you know you will eat because of the mental state you are in.
- Be mindful of how and when you use food. Keep affirming that you eat food as a source of nutrition, not as a source of comfort. At Busyslim we believe 100% In the power of affirmations so have a few ready to use every time you feel down. You can write them somewhere and then just start reading them. You don’t have to believe it, but just reading it is sending subliminal messages into your subconscious that can help you at this time.
- Set some small easy goals that you can achieve in the week. Better yet, enlist a friend or family member to help you with these goals. For example, a friend who understands you and will still turn up and take you for a walk when you don’t feel like it.
- Take it slow – we often feel overwhelmed with life so making small incremental weight management goals is helpful. Set specific goals that include the amount of time and the type of activity you will do…. And work on progress….keep aiming to move forward no matter how slow it may seem.
- Keep moving! Most people with depression and weight gain have reduced physical activity. This is where enlisting the help of a personal trainer or training buddy or finding a class you enjoy and want to go to for the social side of things as well is very helpful. This can also help you to sleep better.
- Eat foods that stabilise your blood sugar and increase the availability of important brain chemicals such as serotonin, dopamine and norepinehine.
LET'S LOOK AT SERATONIN
It is a hormone. In , act it is one of the HAPPY HORMONES. A chemical messenger that acts as a mood stabiliser. While official depression medication increases the levels of Seratonin, research has also shown that you can improve your levels through your diet via the amino acid Tryptophan. Serotonin is synthesised from Tryptophan.
Seratonin isn’t found in foods but Tryptophan is. While high tryptophan foods wont boost serotonin on their own, there is one possible cheat to this system – CARBS!
Carbs cause the body to release more insulin which promotes amino acid absorbtion and leaves tryptophan in the blood. If you mix high tryptophan foods with carbs you can get a serotonin boost
FOODS HIGH IN TRYPTOPHAN
Eggs, cheese, tofu, salmon, fish, meat of any kind, poultry of any kind, walnuts, banana’s, kiwifruit, plums, tomatoes, chickpeas, beets, soy to name a few!
A word about PINEAPPLE….Pineapple does not have tryptophan in it but it is a major source of Bromelain which is an enzyme that breaks down protein…..it reduces inflammation and helps with digestion which is what you need if you are in a stressed state. When stressed we don’t digest correctly and therefore we don’t absorb these important things. So maybe it’s time to make pineapple one of your daily serves of fruit or make sure you include it a few times into your week so you can encourage better digestion.
This article is very basic in nature but we just wanted to touch on a few key things that we feel can be of benefit in helping you towards achieving your health and fitness goals.
Here's something to make you giggle!
I started to think today about what truly makes me happy. It's an interesting question when you think about it. We all love certain things, material possessions and to feel good about ourselves. When I really stripped it down and thought about what all of this 'physical and material stuff' represents to me, it came down to one word - progress.
What's makes you happy? Where is your progress?
Life isn't meant to be perfect; how do you define perfection anyway. But we all deserve to be happy. How you live your life, how you treat others and most importantly how you treat yourself is really where true beauty and happiness lies. How you care for your body - what you put in it, how you move it, and how you appreciate it is all a part of this. Well that's my belief anyway 😊
If we aren't happy while navigating the struggles of living, then what's the actual point!
So I'd like to share 3 things that make or have made me truly happy today....
Raising my 3 children to be good people with dreams and positive attitudes. It's been a messy ride and I can't count the mistakes, the times when I wanted to get off mum duty and especially the solo mum ride. Oh, and the days I've thought that I'm a crap parent, to be honest. But I get 10 points for loving my children, and always pulling myself together again and trying...today, I always say, is a brand new day. I look at my children now at their different stages in life and I'm happy they are all doing well. They are growing up to be great adults.
I have self-assessed, taken advice and made changes along the way. And I continue to do so. So despite the crazy, this is progress. That makes me extremely happy.
My own personal journey with my weight and my emotional demons...Yep, this has been huge! The journey I know in this arena never ends. YOU KNOW how hard it can be to break through barriers and keep moving forward...I know you do and that is a massive reason why I created Busyslim...I'm happy, I'm healthy and I'm in control. I want you to be too.
I am a great role model for my kids. I look in the mirror and I now love who I see and who I am. My progress hasn't been an easy road but I'm now here at this moment and it feels great.
Am I perfect?...Well if you want to be picky, then no. I have cellulite, soft skin in places, stretch marks for Africa and days where exercise feels like a chore. And, well, I just wish I could eat lots of donuts. I have times when I battle self doubt and let what other people think about me get under my skin. But, my body is the best it can be living the life I now do. I have a level of positive self-esteem that helps me let go of these moments very quickly. My overall goals are always about maintaining my weight, continuing to learn and build on my emotional strength, maintaining my physical strength and having energy. That makes me happy..again progress!
How could I not make the decision to help you with the knowledge I have gained over the years? My progress in myself as a woman has simply been massive. At Busyslim, we want to help you be able to look back as well at some point and go "wooohoo, look at me now!!", remembering where you started from...
And lastly, well, it ties into the last one but my journey in my working life. The changes I have made, the incredibly scary steps I have taken but with blind faith that I'm valuable, I have something to offer - to realise my purpose and passion and keep believing and growing even when it feels tough. Busyslim started in my living room...I had a stiff vodka before the very first workshop of people thinking this is going to work...and here we are now.
Growth; many people already living happy lives because they saw value in getting help from doing the Busyslim program; took the advice, applied it and their lives are now on a different path than the negative and unhealthy one they were on... this is progress!
So take some time like I did and ask yourself the question. If you're not happy, what do you need to make progress in to move forward, become empowered and actually be HAPPY?! Life is short. Don't waste it. I'm not going to.
They say timing is everything, and last week I was reminded of how true that saying is.
After almost a year from leaving a local gym where I had ran my PT business from (I left to fully integrate that business and Busyslim Together), I stepped back in the door to train again on Sunday morning.
When I left I said to myself that I would never go back – but really, what I needed was time to emotionally separate myself from the old, while establishing the new.
And so, I went back in to train at this old gym because it was really convenient to my day. A lot of memories were made in this gym and they were mostly good. Soon enough, I realised that it wasn't the place I needed to stay away from, but more so that I just needed time to connect with my new reality. For the first time in 7 years I felt like a guest, instead of apart of the establishment.
Within a span of 10 months I have faced some serious personal growth, quite evidently by the decision to leave this gym. I sat there in between sets thinking about how our choices and timing really do determine how we see things, and what we then do.
I deal with a lot of people from all walks of life that do all want to change. Weight loss is part of the change, but for so many the changes are actually about whom they are and their current situation. Being overweight, out of control and stuck on an unhealthy hamster wheel is what I believe is just a manifestation of what is in our minds.
And it's confronting... And so much easier to be in denial…. And to accept the status quo. I'm reminded that part of each person’s journey is not just myself, and the Busyslim team, but timing – timing is everything. Sometimes we say that we are ready for something, but we are not.
I'm so excited by anyone who joins Busyslim because I hope that the timing is right for this person…That even though they say they are ready to change, they actually really are. And if they are not ready? I'd be lying if I said it's really hard to accept you can't help someone, even though you know you can, and most importantly, you want to.
We are almost at the end of our new year program and there are some fantastic success stories and personal transformations happening. You can see it. The person who walked in on the first night looking a bit beaten, is now striding in with glowing skin, a way better mindset, a sense of self love and feeling proud of where they are at this moment. They knew they had to break through an emotional barrier to get here...but they were ready!
I don't know if you’re ready, but I really hope you are. You have to emotionally let go of the old to accept the new and live life creating happiness for you. One of our mottos at Busyslim is "Be your difference". I hope you will be 😊
I have a confession to make... A few years ago while I was prattling on, as well as helping people by teaching them about creating a balanced lifestyle for optimal physical and emotional health, I was a complete workaholic and absent mother. For the first three years that I had my Personal Training business, I did not take any holidays (with the exception of Christmas and statutory days), along with one small break when I went to Egypt for my 40th. And I can say that if it hadn’t have been a trip I had been saving up for years, then I wouldn’t have even gone on that. I worked day and night, weekends, and missed heaps of my daughters' events at school.
The saying ‘practice what you preach’ became very relevant in my life. Because I love what I do, I found it hard to say ‘no’ to things. I was not following this rule 'practice what you preach', or really thinking about how out of whack my life balance was. More importantly, what my priorities were either. That was until I started to burn out!
So I sat myself down and asked the question we teach you to ask yourself when you do Busyslim - HOW can I change things to still be investing time into what is really important – my family and my health?
It meant changes for me, and some fairly scary! It meant cutting back on some hours, employing help in the form of people in my business and outside of my business (like having a cleaner once a fortnight... I LOVE HER!!) and outsourcing lawn maintenance.
Being a solo parent running a growing company leaves little time if I’m trying to do it all. I learned that spending money actually helped me to create more money because I am much more productive when I am working. And it gave me the balance I was missing. While I still have a very productive life, I am so happy to be able to attend special things with my girls like taking my youngest to dance class. We have our weekends and always aim to have a day together doing something that is memorable. I do take holidays. My weekly exercise is a priority and I value taking time for me! Sure I still have those weeks where my wheels fall off my wagon but they are moments in time…not my whole life.
When people are dealing with weight issues and poor lifestyles it really is a reflection of unbalance. I believe it comes down to a couple simple things
1. Rebuilding new healthy lifestyle habits.
2. Becoming educated & learning how to eat better and exercising regularly.
These things should be a non-negotiable in your life, thereby helping to create balance that encompasses the whole picture – sleeping well, eating well, exercising, not working 24/7, spending time doing things for yourself and with special people that fill your cup of ‘self’ up.
We often say we can’t fit in exercise or that we're planning to eat better. We are thinking the wrong way. We should place these things as a priority. They are on the HAVE TO DO FIRST list and then we plan the rest of our life AROUND these essential things that mean we are living, not just existing.
Busyslim is a 12 week weight loss program but it is so much more than that. It is about helping others get their lifestyle back into balance, empowering you to make choices that bring out the best in you, and in turn, everyone else gets the best of you.
So this month I encourage you to stop for a moment and take a look at your life. Is it how you want it to be? If not, even making a few small changes and not saying I can’t but, asking the question, ‘how’? This can lead to much greater things. And it should because you deserve to leave this world saying you lived the most wonderful like you could. Start to create the life you want and become the person you truly want to be.
(Winter programs start 12th May 2017. To register your interest go to www.busyslim.com.au)
Have a fabulous February every one... Tanisha
It is produced by an amino acid and is found in nearly ALL cells of the body. It plays a critical role in energy production. It transports long-chain fatty acids into the mitochondria (your cells) so they can be burned to produce energy so it uses your fat for fuel. The body makes it but often for genetic or medical reasons some of us can't make enough.
Super benefits from taking it:
- FAT LOSS You use and burn fat better. It has also been shown to reduce fatigue and serve as an appetite suppressant as well. It will not only help keep your body from storing fat, but it will increase your aerobic capacity to help you burn more calories.
- BONE MASS As we age this becomes a major concern and can lead to increased chances of fractures, osteoporosis and arthritis among other bone diseases. Increasing your L Carnitine levels can slow down the bone loss process and improve bone micro structural properties.
- HEART CONDITIONS L Carnitine is primarily used for heart related conditions. Several clinical trials show that L Carnitine can be used along with conventional treatments for Angina to reduce the needs for medicine and improve exercise without chest pain or discomfort.
- TYPE II DIABETES Taking L Carnitine helps diabetes by increasing glucose oxidation, glucose storage as well as glucose uptake.
- IMMUNE SYSTEM L Carnitine serves as an antioxidant that can help prevent damage done to your healthy cells by free radicals. This can help you out when you have a cold or are dealing with various seasonal allergies and training and these are but a few reasons why you should start taking it.
Great ideas for gaining more time back in our day during this crazy, festive time of year!!
#Precooking meals for the week on the weekend
#Getting a cleaner even to do a one off and get all those “jobs” you never gets to done.
Cleaner: Simone : 0414 447 663
#Have a family meeting discuss overall job needing to be done including weekly stuff and things to do with the lead up to Christmas.
Use a whiteboard- Make a list and get everyone to check it off.
#Start stocking up earlier Try getting a few items over the remaining weeks leading up to Christmas along with your regular shopping.
#As for presents have an “emergency supply” of a few small gifts in case you need them.
#Plan to have a fast in the weeks where you have Christmas function on to help with Calorie restriction.
# Don’t try and do everything – if you’re hosting Christmas then ask other family members to help and get the kids to help out too. Make sure you have sometime for YOU, even if it’s just allowing yourself to watch one special TV show that you really want to see.
ENTER INTO THE SEASON WITH THE “EVERYTHING IN MODERATION MENTALITY”
If you going to a function start the days eating really light. Have a non alcoholic drink between every alcoholic one.
#Sleep – it’s the time when our bodies repair and recover. Have several nights at least every week where you are in bed by 9.30-10pm tops
#Party Wisely – You may have a stack of party invitation but you don’t need at attend them all.
No one gets a badge come New Year for being able to say they attended 20 functions. Choose the most important events to attend and only go to those.
#Register for a New Years Fitness event to keep you motivated to stay active and on track (ie February Color run in Sydney)
#Have a healthy dish you always take along (ie Rice Salad)
#Exchange Drinks for Kilometres. – make a deal with yourself for every alcoholic drink you consumer you must walk or run one kilometre the next day. A Good incentive not to drink too much.
#Play the shopping game
#Start eating last – Don’t tear over to the table the moment you arrive at the party for fear you will miss out. Usually plates keep coming or there is so much food you can’t miss out. Have a drink, relax, and spend the first hour socialising.
#Dance your socks off – Dancing for one hour burns approximately 1200kg or 285 calories. Make parties a fun aerobics session with your children or friends.
#Stock up on real food – fresh is best and if you are given food as a gifts ie chocolates regift (ie wrap up) and give away. You don’t have to give it all away but one year I was given 13 boxes of chocolates!!!!
#Active catch ups – Christmas get together don’t have to revolve around food or a bar so catch up with friends at the park for a game of a lawn bowls. Go to the Tennis Club and hit some balls.
Weight loss and weight maintenance is about having a balanced body. Its not just exercise, its the whole thing! Its not just about watching your energy intake. A calorie is not just a calorie. What you eat plays an enormous part in the effect it has on your body. So lets talk about a really important dietary requirement that truly supports good health and impacts on weight loss more than you realise.
WHAT IS FIBRE?
We get fibre from plant based foods it is the undigestable part.
There are two types and they each perform a different function in the body:
Soluble Fibre Forms a gel when it is passed through the small intestine which helps ensure the body absorbs nutrients at a steady pace. This actually helps lower cholesterol and blood glucose.
Insoluble Fibre (for example Wheat bran) Cleanses the bowel by pushing undigested food through the large intestine or colon to help keep us regular.
SO HOW DO YOU EAT MORE FIBRE?
- Start your day with a cereal high in natural wheat bran. At Busyslim we recommend All Bran High fibre muesli that has a mix of fibres from oats and wheat bran
- Brown rice or whole wheat pasta
- Ensure your bread is wholemeal, seeded or another high fibre variety
- Without a doubt 2 servings of fruit and 3-5 servings of veges should be a must everyday
- Add peas, beans and lentils to stews, soups or casseroles
- If you have crackers as part of your day, choose wholemeal, oat or rye crackers
HOW DO YOU MAKE THE FIBRE YOU EAT EFFECTIVE?
YOU NEED TO DRINK WATER.
Fibre needs to absorb it. Fluids help to form the soft bulky mass that is passed through the body and turned into waste. So in a nutshell, drinking more fluids help fibre do its job more effectively.
Remember its all about balance, its like making a fantastic cake leave something out of the equation and it doesn't work.
WHAT IS THE MOST CONCENTRATED SOURCE OF FIBRE
Wheat Bran Research shows that just 10g a day can help to keep things moving through the digestive system, ensuring you stay regular.
HOW MUCH FIBRE DO YOU NEED TO EAT?
As a guide: Women aim for 25g per day, men aim for 30g per day
HOW FIBRE HELPS WITH WEIGHT LOSS
It fills you up. According to a study done by Annals of internal medicine when people were told to eat 30grams of fibre daily and were given NO other dietary changes, they lost a significant amount of weight.
It balances your body. When the body is balanced and everything is moving quite literally as it should be, nutrients are absorbed, waste is removed.
THE BEST HIGH-FIBRE FOODS
- Split Peas: 16.3 grams per cup (cooked)
- Lentils: 15.6 grams per cup (cooked)
- Black Beans: 15 grams per cup (cooked)
- Lima Beans: 13. 2 grams per cup (cooked)
- Artichokes: 10.3 grams per medium veges (cooked)
- Peas: 8.8 grams per cup (cooked)
- Broccoli: 5.1 grams per cup (cooked)
- Raspberries: 8 grams per cup (raw)
- Blackberries: 7.6 grams per cup (raw)
- Avocado: 6.7 grams per half (raw)
TIPS TO ADD MORE FIBRE!
Cook some vegetables and puree, then add to soups, stews and sauces
Add Chia seeds mixed with water (5.5 grams per tblsp) to smoothies, healthy pudding recipes or as a replacement for eggs in cakes & cookies
Add Flaxseed meal to yogurt, smoothies and baked goods for added Fibre
Spinach and Carrot, although not as high in Fibre compared to other veges, can be quickly chopped and added to many meal ideas
Have a wonderful, healthy awesome week
Thank you to my family, and Tanisha from Busyslim, you have allowed me to find myself again.
A little over 7 months ago I found myself sitting in a meeting just like this one.
Tanisha was discussing a number of up and coming events that Busyslim Members might like to consider taking on as part of our journeys.
She started to discuss her journey with the Gold Coast half Marathon, and as she spoke about her journey and how she grew from the experience and went on to conquer her 2nd marathon; I could feel my insides churning. I would love to complete such a task, actually completing any task would be great for me, but I could never do that, run a half marathon. I couldn’t even run 400 mtrs… ( I didn’t actually know what the distance was at this time, but anything over 400mtrs to me was huge).
The next thing I remember is Tanisha saying that she was forming a “Busyslim” team for the 2016 ½ Marathon and she was saying that if we were interested to let her know….
Out of nowhere I heard this voice, which sounded very similar to my own say “I’ll do it”, I sort of looked around to see where the voice came from. Then I realised it was my voice. It had spoken for me. I think I went into shock at that point.
I had no idea what lay before me, I had so many questions, but I had committed myself and I was in 100 %.
I came home and told my husband and son, they looked at me like I had lost my mind. They said “really, are you sure”, I replied confidently “yep I am”, they asked how far it was and I remember saying , I think its about 10 klm……. Was I wrong? It took a while for me to realise it was actually 21 klm. But after the shock I thought oh well, it’s all or nothing.
I started to visualise myself finishing the ½ marathon, running under the finished banner, just how Tanisha had taught us to in Busyslim.
I remember my first run around my block, I had clocked it out in the car and it was 1 klm.
I ran one lap for a week, than two laps, then three laps, and up the laps climbed.
I remember my first 3 klm run at the Camden bike track, I was struggling, my husband was supporting me and I sent him up ahead to stand at the 3 klm mark so I knew just how far I had to go. It near killed me but I refused to give up until I got there.
It became a part of my week, I would run 1-2 times Monday – Friday and on Sunday my Husband and I would go to the biketrack in Camden, or to wolloongong Noth Beach and run.
Everytime I ran I begrudged the first 2 klms of every run, I would be saying in my mind, why are you doing this, you hate running, you can’t run 21 klms, your crazy, you can give up its ok… but I didn’t give up and after those first 2 klms my mind set changed, that pesky negative voice gave up, and I found my rhythm and carried on.
It wasn’t t always smooth sailing, when I heard the news Tanisha want going to be able to complete, I near fell apart, that negative voice came out in full force, it was saying , see, you can stop now, you have nothing to prove to anyone, but still I didn’t give up. I dug deeper and found that inner strength to push myself and with the undying support of my two beautiful Men, My Husband Robbie and my Son Logan I carried on.
I had blisters the size of two fifty cent pieces on my feet, Couldn’t clear them up, even with new shoes, and innersoles, but I persevered.
I had period pain, mental health issues, family issues, body aches, but I still pushed myself.
My first real trial came in May, 2016, I decided to run in the 10 klm Rotary fun run, I hadn’t run further than 8 klm on a road base and that was only once. This was a 10 klm cross country race.
I started with enthusiasm and finished the first five klms in a PB of 43 mins, but I felt I went down hill from there.
I continued to run but as I was in the back (*way back) end of the runners, the Rotary group began to pack up EVERYTHING, they closed the water, they moved the track markers and I found myself in a paddock wondering which way to go, I had to stop and ask people where am I supposed to be going, My confidence was shot. I was on the verge of tears and any positive thoughts of finishing the ½ Marathon were crushed. I eventually finished the run, in a time of 120 mins. I just broke down. As I approached the finish line a fellow Busyslimmer, Jodie, ran up to me and she ran with me till I crossed the finish line.
I ran straight into the arms of Tanisha and just broke down. She was teary and kept telling me how proud she was of me. My wonderfully supportive Husband and running partner, Robbie was next to greet me, telling me how proud he was of me…. But I didn’t feel proud, I felt let down.
I was in two places emotionally, on one hand I felt I didn’t earn the finish as I felt I hadn’t ran the full 10 klm due to alterations put in place when the rotary took the markers down, but on the other hand I had ran cross country further then I had ever ran in my entire life.
It was really hard for me to deal with.
I had to rebuild my confidence after that run and I did, slowly with the ever present support of my Team, Robbie, Logan and Tanisha.
The ½ Marathon…
When the day came to line up I was numb, The tram ride there was like being in a tin of Sardines.. We were squashed. After a private toilet visit with thousands of others we were ready…. I found my allocated area. “D” Way down the back. The gun sounded, but we really didn’t move… we started with a slow walk and then we developed into a fast walk, a slow jog and a bit quicker jog and we started to thinning out. I started with my usual shuffle going to the beat of my music, but a headache set in and the so the earphones came off, I tried to use my water bottle from my new “you beaut” belt and it was up around my boobs instead of around my hips, but I was guaranteed when I bought it that it wouldn’t move at all….. Yah right.
I hit every water stop along the way and wished there were more, I kept seeing people overtaking me and that negative voice would find its way in and say “see you can’t do this, everyone is overtaking you”.. but I blocked it out, I had my mind set, I realised I may not make the cut off time of 3 hrs and 20 mins but I would finish the 21 klms.
I had blisters that were burning and bleeding and my legs were on remote control, and I wasn’t controlling them.
I tried a “energy hit” with a gel but that didn’t agree with my stomach Damn, should have made time to try it out beforehand…..
The support of the other runners, and people on the streets was wonderful, they could read the name on my bib and they would yell” come on Melissa, you got this” “ Great work Melissa, your doing great”, I couldn’t believe it , they were complete strangers but at that moment they were like my family and friends, my own personal cheer squad.
I saw the sign that read “250 metres”, I knew I had it, I was so excited, I think my pace even increased a little and then a guy on a pushbike came up to me and said “ever so politely”, we will need you to move over to the footpath, you have missed the cut off time and we will have the elite athletes coming through any minute now for the full marathon,,,, my mind swirled back to that awful 1o cross country run…. I had failed again….
But I hadn’t failed…I had ran bloody 21 klm in what ended up being a time of 3 hours 30 mins. That was sensational for me.
I was proud of myself, and that is a new experience for me..
I have vowed to return in 2017 and I am on a mission… I will beat the cut off time and that Guy on the pushbike won’t catch me next time.
To this day I do not know what on earth possessed me to commit myself to such a daunting task. But I did and once I had committed myself there was no turning back. Far too many times in my life I have started things with the best of intentions and all too soon they fall to the wayside.
Not This time.
Thank you to my family, and Tanisha of Busyslim, you have allowed me to find myself again.
Affirmations really do work! Your brain is your computer and determines all of your actual actions and habits based on your subconscious programs or beliefs.
Ever thought about eating something yummy you can taste it and your mouth starts to water just because? This is the body reacting physically to the fact it believes you are eating that vision and it releases saliva to deal with the imaginary meal.
Your mind is so powerful. But to change it you must do daily affirmations in the present tense that track your brain into believing it's already happened.
To help get you on your way here are a bunch of affirmations feel free to choose the ones you like and start using them!
- Today I am brimming with energy and overflowing with joy.
- I am courageous and I stand up for myself.
- My thoughts are filled with positivity and my life is plentiful with prosperity.
- Everything that is happening now is happening for my ultimate good.
- My life is just beginning.
- I avoid junk food. I eat healthy, nutritious food that benefits my body and large quantity of water that cleanses my body.
- I breathe deeply, exercise regularly and feed only good nutritious food to my body.
- Everyday is a new day full of hope, happiness, and health.
- I always feel good. As a result my body feels good and I radiate good feelings.
- I am abundant and healthy.
- I love exercising and eating healthy foods.
- I am surrounded by people who encourage me to be healthy.
I recently went on a cruise with my children. A mid-year holiday to recharge. It was such a great experience and in a nutshell we had a lot of fun.
While we did eat more than what we would normally eat at home and indulged (because food is everywhere), and I did put on a few kilo’s, the trip for me was more about everything else we got to to do.
I paid for ‘time out’, the opportunity to exercise each day overlooking a beautiful ocean, relax, experience a world of fun activities and most importantly connect and enjoy quality time with my children.
It was hard not to overeat because food is abundant – like everywhere, all day and you couldn’t help but be tempted by all the desserts constantly eyeballing you. But this was not what my trip was all about. It was not what I was there for. It was not where I was emotionally getting my ‘value for money’ from.
Unfortunately to my horror I got to witness first hand people who did value the food on the cruise above all else! These people pigged out, I mean went crazy. They piled their plates high with so much food and everytime I saw them they were for the most part eating and drinking. It was clear that this was what was important to them. This was what they wanted and where they placed their VALUE “I paid for this food so I am going to eat as much as I can before I leave this ship”!!. It was shocking to see extremely obese people being wheeled in wheel chairs to the buffet to another helping. People who could not even move!.
It was really obvious to me about the emotional impact involved with our choices and experiences in relation to food. What we teach in the Busyslim 12 week program are key components to losing weight and maintaining a healthy weight. There were many other people like myself who you could see were also indulging to a degree, but at the same time, their weight and what they had on their plates really reflected that ‘food’ does not rule their life. They were the ones that I would see at the ship gym each day doing their daily exercise because they live with the intention of having a healthy balanced lifestyle.
At the beginning of the cruise the cruise director shared ‘interesting facts about cruising’. One of these facts was that the average, let me say that again, the AVERAGE weight gain of a person on a cruise is ¾ of a kilo per day!. So 8 days at sea and say hello to 6 kilo’s!!! Wow!
Like I said, I indulged, I gained some weight, I expected too because I knew my activity and eating routine would be a bit different. But the major difference for myself (and others who acted the same) was that as soon as I was off the ship I would be back to my normal healthy routine and the weight would go. And I’m pleased to say it is.
The horrible reality is we are in a crisis state as a world with obesity. It is an epidemic. The people who went crazy on this cruise with food and drink were already clearly unhealthy, very overweight, and were going to leave their ‘holiday’ worse off and unfortunately not go back to a healthy lifestyle and probably not lose this holiday weight gain.
So my question to you is where do you rate ‘food’ on a scale of importance in having a good time? If it is the main priority then you need to think about this – because this is not emotionally healthy. And at this point it is not even your fault. It has been the way you have been emotionally programmed your whole life. Valuing eating large volumes of food because you paid for it is not healthy. The only way you can change this behaviour is by recognising you need to change the ‘value’ system you have around food and deal with the emotional side of this major contributor to good health and quality of life. And you deserve to have a great quality of life!
Being on this cruise really emphasised for me how much trouble we really are in. So where do you rate yourself on this subject? And If you acknowledge that your relationship with food is not healthy what are you going to do to change it?. I definitely think this is food for thought.
A client recently said to me that they were talking to someone, who said that what you do in winter, equals what you will look like in summer. Well, this person they were talking to took the words right out of my mouth.
The winter exerciser or non exerciser is an interesting thing to observe as a Personal Trainer and a Busyslim Weight loss consultant.
Every year I see the people at the gym who I call the ‘summer crew’. During winter they are non-existent. Spring hits and they explode back into the gym, often looking worse than last year, going hard out – at the gym in the morning and then again at night in the same day!
They bust their butts so that by summer they are definitely in better shape and have lost weight. The problem though is as we age our body composition changes, and we don’t burn the same calories at rest so their body gets a blast of calorie burning activity for a several months only to be replaced in the cooler months by sedentary activity and eating less healthy foods.
They are in short fighting a losing battle and ultimately ensuring that each year they must repeat the pattern and work even hard to try to get back to where they were the previous summer.
Life, as we teach at Busyslim, is all about balance. It’s great to see the people who consistently rock up to the gym early morning in the freezing cold to still do their daily workout. Their goal, like mine is to maintain through this period and then when spring comes and eating alters to more light meals like salads they kick it up a gear and look really great for it. The most important point here is because they continued to exercise during winter they don’t have to do extra exercise to get in shape. They just increase the intensity, ramp up their routine and eat cleaner (which let’s face it, is much easier to do when it is warmer). This balanced lifestyle approach, and continuing to ‘look after their bodies’ ensures they continue to be at optimum health, stay a healthy weight and live life where exercise does not consume them and weight loss is not an enormous hurdle to try to conquer once again.
Buts it’s hard to train in winter YOU SAYit’s cold, I’m unmotivated.I understand! After all I am human too. BUT I also understand the importance maintaining a level of exercise consistently is to my overall health and quality of life.
EXERCISING IN WINTER DOES THE FOLLOWING FOR YOU:
- It makes you warmer. I have never met anyone who didn't start off cold and then leave the gym or having done exercise even if in a field feeling a lot warmer in their body. Muscles are moving and you are getting your circulation cranking.
- As a result of increasing your circulation while exercising it helps reduce increased joint pain that people often feel when the colder weather sets in.
- You don’t get sick or at least not as often. Exercising has been proven to reduce your chance of getting a cold
- It wakes up your mind – if starting at the beginning of the day, it ensures you are productive and focussed.
- You make it to spring and you only have a few kilos to shave off or none at all so you can really look your best in summer..and don’t have to exercise 2 hours a day to achieve it.
HAPPY WINTER EXERCISING EVERYONE!
1. Waste Time Feeling Sorry for Themselves. You don’t see mentally strong people feeling sorry for their circumstances or dwelling on the way theyve been mistreated. They have learned to take responsibility for their actions and outcomes, and they have an inherent understanding of the fact that frequently life is not fair. They are able to emerge from trying circumstances with self-awareness and gratitude for the lessons learned. When a situation turns out badly, they respond with phrases such as “Oh, well.” Or perhaps simply, “Next!”
2. Give Away Their Power. Mentally strong people avoid giving others the power to make them feel inferior or bad. They understand they are in control of their actions and emotions. They know their strength is in their ability to manage the way they respond.
3. Shy Away from Change. Mentally strong people embrace change and they welcome challenge. Their biggest “fear,” if they have one, is not of the unknown, but of becoming complacent and stagnant. An environment of change and even uncertainty can energize a mentally strong person and bring out their best.
4. Waste Energy on Things They Can’t Control. Mentally strong people don’t complain (much) about bad traffic, lost luggage, or especially about other people, as they recognize that all of these factors are generally beyond their control. In a bad situation, they recognize that the one thing they can always control is their own response and attitude, and they use these attributes well.
5. Worry About Pleasing Others. Know any people pleasers? Or, conversely, people who go out of their way to dis-please others as a way of reinforcing an image of strength? Neither position is a good one. A mentally strong person strives to be kind and fair and to please others where appropriate, but is unafraid to speak up. They are able to withstand the possibility that someone will get upset and will navigate the situation, wherever possible, with grace.
6. Fear Taking Calculated Risks. A mentally strong person is willing to take calculated risks. This is a different thing entirely than jumping headlong into foolish risks. But with mental strength, an individual can weigh the risks and benefits thoroughly, and will fully assess the potential downsides and even the worst-case scenarios before they take action.
7. Dwell on the Past. There is strength in acknowledging the past and especially in acknowledging the things learned from past experiences—but a mentally strong person is able to avoid miring their mental energy in past disappointments or in fantasies of the “glory days” gone by. They invest the majority of their energy in creating an optimal present and future.
8. Make the Same Mistakes Over and Over. We all know the definition of insanity, right? It’s when we take the same actions again and again while hoping for a different and better outcome than we’ve gotten before. A mentally strong person accepts full responsibility for past behavior and is willing to learn from mistakes. Research shows that the ability to be self-reflective in an accurate and productive way is one of the greatest strengths of spectacularly successful executives and entrepreneurs.
9. Resent Other People’s Success. It takes strength of character to feel genuine joy and excitement for other people’s success. Mentally strong people have this ability. They don’t become jealous or resentful when others succeed (although they may take close notes on what the individual did well). They are willing to work hard for their own chances at success, without relying on short cuts.
10. Give Up After Failure. Every failure is a chance to improve. Even the greatest entrepreneurs are willing to admit that their early efforts invariably brought many failures. Mentally strong people are willing to fail again and again, if necessary, as long as the learning experience from every “failure” can bring them closer to their ultimate goals.
11. Fear Alone Time. Mentally strong people enjoy and even treasure the time they spend alone. They use their downtime to reflect, to plan, and to be productive. Most importantly, they don’t depend on others to shore up their happiness and moods. They can be happy with others, and they can also be happy alone.
12. Feel the World Owes Them Anything. Particularly in the current economy, executives and employees at every level are gaining the realization that the world does not owe them a salary, a benefits package and a comfortable life, regardless of their preparation and schooling. Mentally strong people enter the world prepared to work and succeed on their merits, at every stage of the game.
13. Expect Immediate Results.Whether it’s a workout plan, a nutritional regimen, or starting a business, mentally strong people are “in it for the long haul”. They know better than to expect immediate results. They apply their energy and time doses and they celebrate each milestone and increment of success on the way. They have “staying power.” And they understand that genuine changes take time. Do you have mental strength? Are there elements on this list you need more of?
Originally Published From Forbes.com
Low in calories, full of nutrients, high in fibre to help you feel full fast. Studies have shown that eating an apple before dinner can lower your calorie intake of calories by as much as 15% or more.
Are alkalizing, low calorie and popular for helping detox your body of toxins. This in turn helps the liver with digestion and burning of fat.
The star of numerous weight loss studies most notably for its role in supporting healthy blood sugar maintenance.
Are rich in medium chain triglycerides (GOOD FATS) and coconut oil in particular has gained a reputation for helping support fat metabolism.
Are loaded with healthy Omega 9 Fatty Acids (GOOD FAT) they can help boost the metabolism and increase speed of the conversion of fat into energy.
GOJI BERRIES – (Wolfberry)
Are nutrient dense, low calories and are known to help keep your cravings in check. High in amino acids, minerals and chromium which also helps fight your sweet tooth and support blood sugar maintenance.
Are low in sugar, low in calories, packed with nutrition and surprisingly high in fibre to help you feel full faster. Recent studies suggest that blueberries may influence genes which regulate fat burning and storage and help reduce abdominal fat.
COFFEE BERRIES (The fruit on the outside of the coffee bean)
Are loaded with antioxidents and phytochemicals shown to help with blood glucose management and supporting optimal metabolic function.
Low in calories, rich in phytonutrients such as lycopene (Lycopene is a naturally occurring chemical that gives fruits and vegetables a red colour) and help stimulate the production of amino carnitine which helps speed up the body’s fat burning potential.
ACAI BERRIES (More than just a FAD)
Is a weight loss secret from the Amazon mostly due to the fact it is loaded with nutrients including amino acids, antioxidants, essential fatty acids, phyosterols and fibre to help your body work better and burn fat more efficiently.
Every mum is busy. You may be at home with a newborn, or making the transition back into the workforce, you may be working from home or juggling a troop of small children. The common factor is that your life is very demanding. In order to manage all the stresses on your time when you’re on the go, here are some helpful tips and tricks to help you save time.
Firstly….. LOVE YOURSELF You have the most important job in the world and you are AWESOME
Get up earlier – This might not sound like a good idea especially if you have had broken sleep. However, if you can get up 15 minutes before the earliest riser it gives you some peaceful time to get organised for the day. It means getting dressed in peace, gathering your thoughts for the day and leads to a less more organised day.
You Time – Often easier said than done especially when you have very young or younger children. The truth is no one is going to give you time to yourself; you have to learn to take it. It is extremely important for you to schedule time for catching up with friends, for exercising and looking after your well being. Call on support from your partner, a babysitter or other family member. If you take time out to care for yourself you will be able to cope much better with daily demands on you.
Menu Plan – Day to day life runs much more smoothly if you’ve planned your meals for the week ahead. It means you can shop ahead for the key ingredients you will need. Bake double batches of meals and freeze extra for dinners then you don’t have to think about it if your day doesn’t run smoothly, this will avoid the problem of eating junk or processed food.
Cleaning Routine – There is no escaping it! By allocating 15 to 30 minutes a day to cleaning and tidying your home it will be much easier to manage daily chores. Have a schedule for your weekly cleaning.
Time Management – Take a couple of minutes in the morning to prioritise what needs doing for the day that way its easier to not be distracted or caught up in activities or chores that are not priority. Try limiting social media, checking emails and texts to periods of the day when you are not busy your down time but make sure its about ½ hr before bed so that your not wired and will sleep much better.
Share Lifts – If you have school age children maybe you and friends could have a roster to be able to alternate taking the kids to school to save time.
File Effectively – Bills and paperwork can pile up at an alarming speed when you are busy. Instead of ignoring it take control and implement a practical system. Go through mail daily and have a file for your correspondence and Label 1. Action 2. Reply 3. File and follow up at end of week set a day. By investing a little time each day it can save a huge amount of time.
Use a timer – Sometimes is it really easy to waste time especially when you are busy. Set a timer that might mean 15 mins cleaning kitchen and when timer goes off move on to next chore. It maybe not finished completely but has kept you focused on the task at hand rather than drifting from one thing to another.
Have a back up Bag – Keep a bag in the car with some snacks, water bottle and other personal items just in case your day changes.
Grocery Shop – Designate one day a week for grocery shopping or shop on line and have it delivered to home you can get everything delivered these days and that can free up some more you time and save you money.
Prepare the night before – Have clothes ready, lunches prepared and in the fridge, table set for breakfast that way there will be less chaos with getting ready for school work etc
Take advantage of Apps – There is an app for just about everything. Take advantage of them to save you time and your sanity.
Learn to say “NO” – Mums always try to be everything to everybody and it’s just not possible. Decide the things that are truly important to you and make them a priority. Say “No” to things that don’t fit into yours and your family’s life.
Just Let go – Chaos is just part of life, what we need to do is recognise your own contribution to it. That is the only part that we control. By taking steps life outsourcing certain household jobs you will gain more freedom to enjoy life
Get out doors – Sun Water Wind all of these feed our senses and lead us towards serenity better than anything else. It maybe just to sit outside in the yard, draw a warm bath, go for a brisk walk…. The important thing is figure out what soothes you!!!
- Pre-cut Vegetables and seal in bags in the fridge
- Triple washed prepacked salad mix
- Frozen vegetables in steamer bags or precook your own and freeze ready to use.
- Roast up Vegetables and keep in container in fridge to add to salads or reheat for a meal when you are on the run or use as quick soup base
- Use mince garlic herbs and spices in a jar
- Quick Rice or cook up a batch of rice put in containers and freeze
- Bottled sauces and dressings or make up a homemade batch which will last for a few days in an airtight jar.
Exercise Tips for Busy Mums:
Set Goals – Set Goals for building exercise into your life …. Like a 12 week goal to be consistently exercising 4 times a week …. Then break it down and start with committing to two days to start and build up from there.
Schedule In – Put yourself on the calendar, every weekend take time to sit down and set times for the coming week when you are going to exercise put in your diary just like you have an appointment.
Footwear – Invest in good footwear… you are on your feet a lot and then to exercise as well you need to look after what you stand on …. Helps to prevent injuries and back pain if you have good support.
Babysitting – Find a friend who you can swap babysitting time with i.e.: you look after her kids one morning so she can go train and then the next day she does the same for you.
Outdoor Fun – Take the kids to the local park, set up a circuit of body weight exercises but add in some fun like having 2 buckets with tennis balls and have part of the circuit that they need to get a ball, run and climb over picnic table and put in the other bucket, wherever you are they will want to participate if its fun and you get to have your workout to.
Can’t get outdoors?
Buy a skipping rope. Do 4 Mins of Tabbatta skipping put simply 20 seconds of Mad Skipping followed by 10 seconds rest…. Repeat continuously 8 times…. This will ramp up your metabolism and its super fast…. And you can take your skipping rope anywhere.
Equipment – Can’t afford Dumbbells or other equipment….just buy a resistance band…. There is so much you can do with one of these things!
House Cleaning – Is it house cleaning day? Make this a workout!!! So each room you clean decide on an exercise … you need to do 3 sets of 15 repetitions of it before you leave it …. So cleaning little “Molly’s” room … do 3 sets of pushups through out the clean and then move on… Squats in Billy’s Room, Tricep Dips in the bathroom of the bath or bench top… think outside the square!!!
Small Bursts – Do small bursts of 10 minutes of exercise even if it’s a quick walk around the block with bubs set up in the pram.
Resistance Training – Have a baby? Use him/her in your workout…. Provides resistance training for you and loads of fun for them.
Gym – Find a gym with childcare, you get to train no matter the weather and the kid/kids get to bond with other children.
Workouts – Add a workout in your week that helps with distressing like Yoga, Tai Chi or Pilates….. buy a DVD if you can’t get to a class and do it at home.
The Banana- Monkey’s love them and quite frankly so should we. Yes, I am here to tell you that the Banana is your friend not your foe. The problem I see today is when people are trying to lose weight they often take these out of their diet completely because of the fact they are high in natural sugar and are therefore seen as a negative thing to have in the day.
While Bananas are not something I have a lot in my week I do have at least 1 or 2 because they are a wonderful piece of fruit that if added into your diet in moderation are extremely beneficial to your health and will also not impede your ability to lose weight.
Our daily recommended serving of fruit is two pieces. A serving of fruit i.e. an apple is mother natures way of saying to you- here you go sir/maam here is the natural sugar you need in your day provided in this perfect little package/serving size- and the bonus is you don’t have to prepare it, just peel (in some cases you dont have too) and knock yourself out. Bananas are fantastic as not only are they yummy on their own you can also do lots of stuff with them. Check out this website for great ideas http://greatist.com/eat/creative-banana-recipes.
Because of the sugar in Bananas and how that sugar is released into the blood stream, they are considered Medium on the Low Glycemic Index (GI) rating, many people often steer away from them. But if you are a diabetic then you probably would want to be careful about what you are consuming, but like everything – if eaten in moderation and in a balanced way, which is what we teach in the 12 week Busyslim program, they should not be discounted from your diet.
Did you know?:
Calories – a medium banana is approx 90 calories.
Mood Booster they contain the amino acid tryptophan, which converts into serotonin, the body’s natural mood enhancing chemical.
Constipation reliever – high in fibre 3 grams, bananas can stimulate the bowels reversing constipation.
Suffer from Heartburn - bananas are a natural antacid for most of us.
Stress Management - A single banana contains about 12% of your daily potassium levels fatigued? Irritable? Have high blood pressure? EAT bananas.
A Vitamin and mineral winner – Vitamin C (17% of daily recommended value in one banana), Vitamin B6 (22% good for the nervous system), Folate (6% good for cell repair).
Want a natural pre-biotic – stimulate growth of friendly bacteria.
Relieve Stomach ulcers – only raw fruit that can be consumed without distress to relieve stomach ulcers by coating the lining of stomach against corrosive.
Natural antioxidant – high in antioxidants, providing protection form free radicals and chronic disease.
Try our banana mousse recipe coming your way this week.
Remember it’s all about balance and Bananas are not just for Monkey’s.
Let’s face it- life just seems to get busier and busier. I don’t know about you but for me as a solo parent there is always things to do and some days I could pretty much just not go to bed to try to get through my ‘to do’ list.
However through my weight loss journey I learnt the importance of getting a good nights sleep and the gift you give yourself in realising that it is a very vital component to being healthy and functioning at optimum levels throughout your busy day.
While we can’t all be in bed by 10 pm every night, if you make a decision today that you will plan through the week to do this at least several nights, it can really change the quality of your life.
I have had times when I have burnt the midnight oil and suffered as a result lack of energy, waking up like a slug, my mind is foggy through the day and at those times I know I make poor food choices as my body, my hormones and my cravings as a result are unbalanced.
The great news is when I am consistent in my bedtime routine I feel so much better and look back sometimes at the week that was and think wow did I actually get through all of that!. Sometimes people ask me how I manage to do what I do; to keep going; to be positive and optimistically happy of mind- Well I can truly say I believe my good nights sleep plays a huge part in this.
While getting at least 6-8 hours of sleep per night is important to having a balanced, healthy lifestyle, did you know that there is actually an optimum time when you should be taking advantage of sleep quality?
This Optimum time period is 10 pm 2 am.
During this time your body:
- stress is dissolved
- toxins are eliminated
- late night snacking is eliminated
- it assists with weight loss (a study by the American Journal of Clinical Nutrition found that you burn up to 20% more calories post meals if you are not sleep deprived)
- it helps to prevent you buying unhealthy food
- it keeps your brain focused
- it boosts fat loss
So start making a plan Prioritise the important things of an evening, realise the rest will still be there tomorrow and the world will not endbut you will be much healthier and much more focused to power through it as a result of a good nights sleep.
So January came and went….did you start the year off with a bang and resolutions for a new you?
Now we are in February, how’s that going for you?
The reason I ask this question is that more often than not we embark on a new ‘us’ and we have motivation enthusiasm and determination…and for a few weeks we are on fire.
Then suddenly things start to change. Either because we have already lost some weight and are feeling better about ourselves or because our new habits start to feel difficult and hard work…normal life, family, work kicks back into normal routine and suddenly what we started to do at the beginning of the year just isn’t working anymore...
What happens next?
Well you fall off the wagon…again.
Gracefully ….is that over the course of the next few weeks the ‘weight’ that you lost creeps back on.
Or not so gracefully…you just hurl yourself from the wagon, go on an all out food or alcohol bender and suddenly ditch your new found routine.
And now you have not only gone back to square 1 but you could have gone into negatives and emotionally you feel like a failure once again.
Like you are never going to turn it around. What’s the point. Nothing works. And you give yourself the subconscious permission to become more overweight.
This has been a big lead up to my most important point and the reason for this blog… To make the changes you want you need to have
1. A definite plan.
2. A realistic plan.
3. You have to change your mindset and you have to realise that you have built up some bad habits that have come about over many years. So it’s going to take conscious work, a plan and time to break the ones you need to and create the lifestyle you want.
I truly get it…I do. Because this was me 20 years ago until I had a huge change of mindset and everything changed.
So what can you do today, seeing that it’s all gone or is starting to go backwards.
First you need to really want to change. Second, you need to have a plan.
So the ‘plan’ needs to be based on your ‘smart’ goal. You have probably heard this before but it’s true. Failing to plan is planning to fail!
So, your plan and goal needs to be SMART!
S. Specific. It’s not enough to say you want to lose weight…after all how long is a piece of string? You need to clarify the amount specifically ie I will lose 5kg.
M. Measurable. So how are you measuring this goal. If it is weight loss then the scales are a factor. But if you want to know you are losing body fat not water or muscle then measuring your body is even more important to ensuring you are achieving real results.
A. Achievable. Is your goal achievable. If you have an 8 week goal and you decide you are going to lose 10kg when in the past you have never been able to stick to or achieve then that is not a realistic goal.
R. Realistic. Like being achievable you have to be really honest with yourself about what is realistic for you based on how you currently live your life and the things you are going to change. So asking yourself important questions like what has worked in the past, what hasn’t. How much exercise can you consistently do at the moment. What are the eating habits you are going to have to work on changing, do you need to look at how much sleep you get and so on.
T. Time. Putting it all together you need to have a time to achieve your goal. So again based on this factor is what you intend to achieve realistic?
I truly believe and know from personal experience that your life and maintenance of a healthy lifestyle and healthy weight is a journey you never stop being on. But to stay on the right road or get on it in the first place you must have a reason that has value and you must continue to set ongoing goals . And finally to achieve those goals you need to have a SMART plan in place.
So don’t dwell on what’s already happened. Change happens the moment you choose to change. Pick up your pen, find a quiet spot and start planning today in a realistic way….and true weight loss success can be yours.
Today I had one of those ‘WOW’ moments….you know the kind that really make you sit there and say ‘WOW’.
It all happened while going to the local lab to get a sample of blood taken recently. So there I was chatting away to the nurse as you, do while she asked me the mandatory questions; Name, Date of Birth etc. Then she asked if I was on any medication, “No” I replied. She gave me this odd look and then repeated the question, “Nope nothing” I replied. Seeing her reaction, I said “You look surprised”, “Yes” she said “because you are one of a small percentage who don’t take something daily and half the people I see don’t even really know everything they are taking”.
How easy is it these days when we are so busy to start taking several medications at one time and eventually become dependent on them – both in the physical and emotional?….The answer is VERY EASY.
I don’t know about you – but to me that is plain scary because not only is it true, it is a reflection of the world we live in- the instant world.
There are so many illnesses that people are dealing with today that are purely born out of poor lifestyle choices and being overweight. Eating badly, not exercising, not getting enough sleep, not drinking enough water are all things we have control over.
It is so much easier to start popping a pill because the doctor said so then to take an honest hard look at how we live- and realise that with a bit of change we can heal ourselves, feel great and not be dependent on medication.
I personally know someone who has been on steroids for so long that even if she wanted to stop taking it she can’t…..because doing so could kill her.
Don’t get me wrong here about Doctors… they do their job. Unfortunately they do not have the time nor is it their area of expertise to follow their patient’s lifestyle choices to help them work towards getting off medication. However having said this, statistics are staggering in favour of achieving and maintaining your ideal weight if you want to live a long and healthy life- and medication does not always need to be involved.
I could provide a long list of what being overweight does to your body but let’s just cover a few:
High Blood Pressure– Many people are now taking this kind of daily medication. But did you know that loosing even 5kgs can help to reduce it? Exercise is a proven method for reducing blood pressure. Walking is one of the best things you can do and it doesn’t cost anything but a bit of time in your day to do it.
Are you on heart medication? - If you are and you are at a healthy weight then there is a very valid reason why you must be on it. But heart disease, which includes heart attack, congestive heart failure, angina and abnormal heart rhythm, is higher in individuals who are overweight or obese. Just eliminating unhealthy processed food and eating lots of healthy vegetables, fruits, good fats and lean proteins can have a huge impact on promoting and keeping a healthy heart.
Depression Medication– Boy this stuff can seriously muck your system up. Some things you can do that embody leading healthy lifestyle and can help you to start feeling better straight away (and eventually get off your medication) are:
Getting Into A Routine- Setting goals even if small gives you focus. Achieving the tinniest thing like washing dishes gives you a sense of achievement and you can build from here.
Exercise- It boosts the feel good chemicals called endorphins and regular exercise has been proven to encourage the brain to rewire itself in positive ways, this is called Neuroplasticity.
Eating healthy- there is evidence that food with omega 3 fatty acids (such as tuna, salmon and folic acid – spinach and avocados) could help depression.
Sleep – Put a plan in place to make changes to your lifestyle to go to bed earlier.
If your medication is something that you can get off by making some positive lifestyle changes why wouldn’t you want too? Make a decision TODAY to start healing yourself and feel great with these natural ways- it costs nothing but a little bit of planning and some time…and I swear to you your body will love you for it.
Is your weekly liquid intake causing you to gain weight, or preventing you from losing it?
Proven science shows that the calories in verses the calories out (or the energy you burn verses the energy taken in through food and liquids) is the absolute calculation to promoting weight loss or maintaining it (with the exception of people who have medical reasons preventing this from happening).
In our busy lives we can often be trying to focus on eating better and doing more exercise, but we often don’t consider or understand the impact of what we drink and how this can massively tip the scales, not in your favour.
So lets look at four regular sources of liquid intake we have in our week that have calories and sugar we don’t often think about.
You’re thirsty! Its a hot day and you have called into the ‘servo’…you decide to pick a ‘healthy’ fruit juice instead of ‘unhealthy’ soft drink.
Because you know this drink is pure orange you are happy because in your mind you have made the right choice.
But did you know a 500ml ‘Orange Juice’ packs a whopping 45.5 g of sugar along with 212 calories to your day.
Considering we should only be aiming for around 9 teaspoons of sugar in our total daily intake and we should be consuming no more than 2 servings of fruit per day you can clearly see how drinking this can add a chunk of sugar to your weekly eating, not to mention seriously messing up your system as your body works to deal with this sugar overload.
I once worked with a client who was having great success in her weight loss goals. Then suddenly she started gaining weight even though she was still eating the same and exercising. Then through discussion she said how she was loving all the oranges a family member had given her as she had been juicing them and having a large glass of Orange Juice everyday which was “great for bumping up her Vitamin C”. Bingo. Straight away I brought this to her attention and she realised that she was consuming roughly 8-10 oranges a day, just in that one glass. A massive amount of sugar with additional calories. As soon as she stopped this and had the occasional juice she had lost the weight she had been putting on - so this is my point completely. With juices we think it’s healthy therefore its good but in a juice you can defiantly be having too much of a good thing!
Having a daily coffee or a few in your week is becoming the norm in today’s society. I myself look forward to popping into my local coffee shop and starting my day with a cup. There are a lot of really great coffee beans available and it is also the social side of it we enjoy (I certainly know I do). Whether it is just you undertaking your daily ‘coffee habit’ or its catching up with a friend/friends it is defiantly a popular pastime many of us enjoy.
Having a coffee even once a day is not a bad thing as long as it is in balance, I believe, with what you are consuming through your day and how active you are. But if you have it very regularly and are not keeping track of whether it fits in with the right amount of calories you need in your day to support your weight loss or maintenance goals, then it can have a definite impact.
Most people have coffee made with milk and not only get added sugar in the form of lactose but also the choc/sugar sprinkled on top along with any additional sugar you add to your cup.
A large full cream cappuccino has 11.1 g of sugar and comes in at around 149 calories. Have 5 of these in your week and you have said hello to 55.5g of extra sugar and 745 calories all in one drink you have. It’s also very popularly for children particularly teenagers to pop into a coffee shop and buy a cold milky drink such as a tim tam chiller (Gloria Jean’s)….a regular 479mls made with skim milk packs a whopping 425 calories and you can only imagine the sugar kick in this. I have found it even more disturbing to see young adults starting their day with one while on their way to school.
I am not saying don’t have your coffee because I certainly enjoy mine, but if it is very regular consider having a small rather than a large and be mindful it does play a part in your daily energy intake.
One way you can have your coffee without the added extras is to order a long black and then add a bit of milk to it (just like you would have at home). You still get a great coffee but it is not full of milk, calories or additional sugar.
You could also wean yourself onto having your coffee completely black- Zero calories or sugar here.
I was never a ‘black’ drinker. In fact many years ago I used to watch a friend always have hers this way and would say I could never drink mine like that as I didn’t like the taste. Then as I embarked on taking milk mostly out of my diet I went first to black, adding in my milk and then before long I was completely black. This is the way I have now drunk my coffee for many years (but I still add a little milk to my instant variety at home because it is defiantly not the same).
I love the fact that I have my daily pleasure. I enjoy tasting the coffee completely, still getting my social fix while not impacting on my energy or sugar intake at all.
Did you know that even though cans are still readily available more people buy a 600ml bottle of soft drink these days and in that 1 bottle of soft drink, whether it is Coca Cola, Solo, Lemonade, Fanta etc. packs 12-15 teaspoons of sugar in it! Truly tasty but all it does is serve to provide your system with a massive sugar rush, a flood of insulin so your body can try to deal with the extra glycogen and by the end of the day if that surplus sugar hasn’t been used then long story short…the body converts it and stores it as fat.
In terms of drinks, it is out of the four that I am mentioning, the one where you get absolutely no nutrient or health benefit from at all. It rots your teeth and our children are becoming overweight as a result of drinking these kinds of drinks.
Among the list of things including causing diabetes, cancers, nutrition related diseases, liver diseases, cardiovascular disease and mental health conditions to name a few…. “Overweight & Obesity” is also clearly there as an effect of alcohol consumption for 2 reasons.
First alcohol adds calories to the normal diet so if in excess of the bodies daily energy requirement then weight gain will occur.
Secondly consuming alcohol may also increase energy intake and fat storage by further increasing appetite and displacing fat and carbohydrate oxidation.
Statistics from the 2007 National Drug Strategy household survey found that 8% of Australian adults actually drink alcohol daily and around 41% weekly.
While for the most amount they drink has few adverse effects, the research is clear…it is not a good thing to have daily and will contribute to your weight gain if consumed regularly.
So what is in a drink? – Lets look at two favourites; Beer and Wine
1 Pint of Lager= a slice of pizza in calories
Toohey’s New Per 250ml Bottle = Calories: 98
XXXX Gold Per 375ml Bottle = Calories: 109
Victoria Bitter Per 375ml Bottle = Calories: 146
As I always say, it's about having balance and understanding what is in your drink as well as taking into consideration how the rest of your daily intake will work along side this, which is a huge key to ensuring your liquids do not provide a slow and steady creep of weight gain. We cannot have control over everything that happens to us but we can defiantly have the power of choice when it comes to what we put in our mouths.
Work with the 80/20 rule, have a balanced ad holistic approach, be mindful of the choices you make with what you drink…and look forward to a healthier you.
Always your Weight loss Warrior,
Life can really throw us a curve ball at times whether its a lifestyle change, a relationship change or even just a change in the weather, sometimes all our best-laid plans with our weight loss goals and healthy choices can just go out the window.
Have you had those times when it was all going so well then all of a sudden you feel like its unravelling, a wheel fell off and you are scrambling to try to get it all together again? And to make it worse life is just so damn busy that you struggle to have time to relax let alone sort your whole lifestyle situation out once again! I can certainly say I know this happens and it has definitely happened for me.
So what do we do? Well, we can breathe and we can reboot. After all, tomorrow is a brand new day and how we are feeling and the choices that we make as a result of that can really change the course of events.
Let's use spring as a good example. We wake up, the day is warmer, everything feels easier and everyone we bump into seems happier too. Suddenly a cold salad for lunch is appealing when a week ago it was the last thing on earth that you felt like eating. We start to want to eat better, we feel more motivated to exercise, we decide we want to wear our favourite summer shorts again!
So my point here - You can never give up on your health and fitness goals and our Busyslim 12 week program is all about understanding what makes us emotionally tick, but more importantly how we can use the emotional tools we already have in our tool box (and don't know are there) to get back on the wagon and start moving forward again.
While I changed my life for the greater good many years ago and adopted a healthy lifestyle, sometimes I too have these moments.
Busyslim has been a wonderful thing for me seeing other people who were floundering emotionally reboot and get back on track. But I also have to periodically do this with myself as well and even though I am a teacher, in turn, I continue to teach myself and learn from others who come into my life. I remind myself and my children that we are human, it doesn't always stay to plan but we can turn it around if we want to but you have to want to.
So where are you at right now? On track or needing to take that breathe and reboot? If your in that place tomorrow is a brand new day. I got a bit off track with my fitness goals recently. I admit it and I knew it. But thanks to a holiday and the attitude I have to life, I am pleased that I have taken breath, rebooted and now I am firmly back in track. I hope this is the same for you. Because as I said before tomorrow is a brand new day and the opportunities and success that come with it are endless. Here's to rebooting!
It goes without saying – it is all about balance.
In this crazy, busy world we live in it is not often practical to live a life where we never enjoy the opportunity to have a blow out or eat something we really love (that we know is not that healthy), be it savoury or sweet.
How we think about eating ‘treats’ or ‘cheats’ plays a huge part in how we approach our week and the choices we make in regards to the foods that we eat and how much.
If you say to yourself consistently things like “I can’t eat chocolate”, “I can’t eat cake” “I am going to be bad” etc then you are subliminally sending messages to your subconscious that you are being deprived of something. When we deprive ourselves of something I’m sure you will agree that it just makes it that much more appealing, more special – and then we want it even more.
If you are having a great week, life is trucking along smoothly then resisting succumbing to the sugar or fat fix isn’t usually a problem, BUT when we have one of those days where it all turns to custard often that is when we desperately feel like we want something that gives us comfort, something that we associate feeling happy with when we are in the moment doing it and a lot of the time we turn to those ‘treats’ or ‘cheats’ because our minds believe eating something not so healthy is going to make us feel better.
I know for a fact that this is how my mind has been programmed since I was a child. Eating something yummy was considered a reward, a special ‘treat’ and subconsciously that’s what I associated it with. As a comfort eater myself and I still am that way today, it was the realisation many years ago that I needed to change how I thought about ‘comfort food’ to then see a change in my behaviour around having it.
So what did I do and what can you do?
Simple –I changed my thinking from “I can’t” to “I can but I choose not to in this moment”. This sounds very basic but I can assure you and I know personally how changing this thought process is very powerful.
So the first fundamental change I encourage you to make to be able to have your cake and eat it too is to change the way you think about eating comfort food.
The second and most equally important factor I believe in having the ability to have your ‘treat’ or ‘cheat’ whether it be an evening or just something small is to have a plan made ahead of time for what you are going to eat in your week.
I like to live by the 80/20 rule. So if I know I am going out for dinner and drinks with friends, or going to the movies with my kids where I always have my choc top and popcorn (because that for me is almost the best part ) I factor this into my week of eating and plan accordingly. I ensure the majority of my week is clean and nutritious, balanced in portions and I know very clearly what my breakfast, snacks, lunch and dinner choices will mostly be. Once you have started to work with planning food it becomes a very quick process as you often eat the same things for breakfasts and snacks so it is just lunch and dinner where you have to have a think about it, make your grocery list and then go and get the food you need based off your plan. Then when the time comes to indulge you know you can and you also enjoy it without feeling guilty. And that is the way it is for me.
This also ignites another positive and powerful thought process that helps you to enjoy food and life. By feeling planned and ‘choosing’ what you are going to do it helps you to feel in control and what you eat is something you do have direct control over.
Last but not least having a ‘treat’ or ‘cheat’ weekly while losing weight really helps you to remain focused on your weight loss or healthy goal and impacts you not only psychologically as explained above but it actually does this physically too. When you reduce calories by eating balanced and healthy your body’s Leptin levels which signal to your body whether you are starving or not actually decrease. So this can send messages telling you that you are hungry when actually you really aren’t but the body’s desire to self preserve really kicks into gear! So when you have that cheat or overeat it actually helps restore the Leptin levels sending a message that you are not going into starvation mode and allows your body to continue to release fat.
Having said all of the above sometimes the ‘plan’ and ‘understanding/reasons’ completely go out the window. The difference now though is that you actually know how to move forward again and feel more in control of your decisions. At this point you just need to forgive yourself immediately, release it and get straight back on the healthy bandwagon. Stop and take a moment to rethink why it happened; if in your control what could you do differently next time; if not in your control due to circumstances then simply put it behind and move on… i.e. I once dropped everything to go and be at the hospital with my brother and his family as they had been in a bad accident and I definitely did not have a plan for what food I would be eating in that week – I just ate as I could and what I could.
So with a few changes to the way you think about having your ‘treats’ or ‘cheats’, knowing you have the power of choice and feeling like you are in control most of the time you can actually have your cake and eat it too….and why not! Life is short and should be a reason for joy and happiness and food that tastes delicious even if it isn’t always nutritious is just a part of having a sense of balance and never feeling like you are depriving yourself of anything.