Archive for the ‘Successful Loser Logic’ Category

The 12 Days of Christmas Remix

December 5th, 2016 No Comments Tags: , , ,

Hem hem hem…. Ok my cherished T & T followers. Another year is zipping by and the Christmas season is in full swing! Let’s sing along from the same proverbial song-sheet to get through to the other end the same jean size, shall we?

On the first day of Christmas my true love gave to me:

One Daily BreakfastSuccessful losers say and research shows it’s the most important meal of the day. Don’t miss it!

Two Little SnacksKeeping your hunger at bay will really help you from feeling ravenous and overeating.

Three Square MealsHaving a regular eating routine with balanced meals helps you fire on all cylinders while kicking hunger to the curb. Remember that hunger management project you started in November?

Four Small PlatesKeeping your eyes on your serving size by using smaller plates is an easy way to help you eat less over the holidays and everyday!

Five Quiet MomentsLet stress flow away when you find quiet times to ponder life and all it’s wonders. Ummmmmm.

Six Times a Movin’Keeping regularly active (at least six, five minute intervals of moving daily) and even taking it up a notch this time of year to offset any extra nibbling will help you burn any extra calories, keep on track, feel fit and even ease stress.

Seven Beauty SleepsGetting enough zzzzz’s helps with appetite control and allows you to be more productive. Nitey nite.

Eight Mugs a Chuggin’Always keep that water goblet of life half full and by your side. Sip, sip, sip to my Lou throughout the day to stay well hydrated. Infuse your water with fresh mint, zesty citrus or frozen berries. Bottoms UP!

Nine Ladies DancingRocking around the clock at your Christmas party like it’s 1999 will help you burn baby burn 276 calories an hour!! Bye bye extra serving of Christmas trifle calories…..

Ten Fruit & VegEating your quota of these puppies everyday will help fill you up and ease those extras out because you’re simply feeling full. Poof, like magic!

Eleven Saboteurs to Deal WithPrepare yourself with how you’re going to deal with food pushing saboteurs. Take the high road with a polite “no thank you” and HO HO HOld the attitude!

Twelve Drummers Drummin’ Marching to the beat of your own drum puts you in the dietary drivers seat. Stick with it soul sister, you’ll be glad you did!

Ok folks, if you follow this beat for the coming weeks you’ll be in good shape and feeling extra cheer by New Year. Equip yourself with my e-book for more healthy and stealthy tips for 2017.

God bless us every one!

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Want to reframe? Make a small change!

November 25th, 2016 No Comments Tags: , , , , , , , , ,

I have written many times that it’s a Mad Mad Mad Mad Mad world. Last season it was BREXIT, this season the Gong Show to the south….. Somehow it feels like it’s the end of the world, good grief. Quite serendipitously, I was hanging out in the Algarve, Portugal where centuries ago it was believed that the world was flat. I stood near that very edge, hmmmm.

Alas, I decided to crawl out from under the bed and face the world again. Sometimes when you feel there is little you can control, taking charge even in a small way can be uplifting. We’re staring down yet another Christmas season, followed by New Years resolution time. I say get back to that 100 Meal Journey started this past March and make a little change for the better. Are you with me?

Truth be told, I was so enthusiastic about the whole 100 Meal Journey concept that as March meandered to April, May, June with a fast forward to today the cumulative changes made have me feeling better, more energized and in better shape. Consider these ideas:

Be Adventurous
Who doesn’t love an adventure let alone someone who is adventurous? Gear up to trying something new.  Try a new recipe, such as Tangine cooking or this savoury tomato soup served with gourmet grilled cheese. How about some yummy satisfying salads to enjoy for lunch instead of fast food. Check out even more ideas.

Seal it with a KISS – better Hunger Management
Keep it simple, sweetie! Start by managing your hunger better. NO you are not going to start a diet – coconut water, eating raw or a cleanse are NOT what’s on tap now or ever. Avert your thoughts from dieting for good!
1) More Protein & Fibre at Meals – Instead of taking away food which will make you hungry, add in satisfying choices that help manage hunger optimally and make you feel fuller longer. Work in more dairy products at meals or snacks. Add nuts and/or seeds to salads. Use dinner leftovers of meat, fish or chicken in lunches in wraps or sandwiches. Include eggs as a powerhouse of protein. Up the ante on using more pulses like chick peas or lentils and choose whole grains more often.

2) Slow Down Your Eating Pace – Doing the “whoa horsey” by slowing down, tasting and enjoying food is essential. Experiencing the feeling of fullness and stopping when you begin to feel satisfied, instead of eating like a buzz saw will help you eat less almost effortlessly.

3) Strategic Snacking – If you find you’re usually ravenous at mealtime, work in a small snack or two each day in-between meal to help take the edge off. Managing your hunger more strategically will help you slow down your pace too. Forget the vending machine and choose a fresh fruit, some cut up veggies or have a handful of unsalted nuts as your perfect go-to snack.

Awareness is Bliss
Time for a reality check! Get back to facing the scale and weighing yourself regularly. Then make a routine of checking the number a few times each week. Awareness (not ignorance) is bliss!

Remember folks, one month meanders into another, then seasons come and go. We’re staring down another new year. Take it easy on yourself and embrace a small change for the next 100 meals to a healthier you. Today is a perfect day to press the re-start button!

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Say You Want an Evolution…. Not a Revolution!

April 1st, 2016 No Comments Tags: , , , , , , ,

Did you take part in a 100 meal journey in March by making a small nourishing change? You probably heard that we eat about 100 meals in a month, so making one small lasting change that you stick with is a bigger deal than you think. It is certainly a fabulous start to a healthier you! It wasn’t painful whatsoever choosing one small change to stick with, was it? I chose trying a new recipe each week, how about you?

If you sailed through your 100 meal journey, consider making another new small change for April. Get inspired by another idea from my past 5 blog posts. Spring has sprung! Many of us wake up post winter hibernation and feel the need to start a diet revolution to right all of the couch-potato wrongs from last season. Nay nay I say, look forward, don’t look back!

Instead of starting a revolution, continue your 100 meal journey which is a lifestyle evolution. Make a small change and work on making it stick each month. If you continue this non-painstaking journey for an entire year you will have made 12 changes that contribute to your health and wellbeing. That’s pretty significant stuff when you stack them all up! If you want to take on a bit more than 1 change a month consider trying my 3 x 3 and you will take it a manageable notch up to keep the momentum going. Making any more changes at the same time than that can be overwhelming and difficult to stick with over time.

Don’t be like Che Guavera and start a revolution! Make it an evolution! Send in the reinforcements and read Skinny on Slim.

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Lunch Improv 2 Ways

February 10th, 2016 No Comments Tags: , , , , ,

Here’s My Lunch Improv to Try!
There has been much debate about which meal of the day is most important. Breakfast usually hogs the spotlight given it provides get up and go to start the day. While dinner is our meal to help us ease into the evening. Lunch often gets glossed over, yet it is no less important than any other. In fact, lunch can help revive that get up and go that got up and went boosting your afternoon productivity!

I wrote in my ebook Skinny On Slim how I shifted my noon-time nosh-fest some years back. The short story is that I now choose a 3-salad combo with one side of plain Greek-style yoghurt another side of low fat cottage cheese. One of the salad choices always contains pulses (chick peas, beans or lentils) to further pump up the protein and one always has some nuts or seeds. This routinely satisfies my hunger, fills me up, tastes great, yet doesn’t leave me needing to nod off like Dilbert as the clock ticks by late afternoon.

I used to buy the ready-made salads. But soon after this New Year I didn’t like the limited selection and mayo-laden choices, so I decided to move my cheese and try my hand at making a few simple ones. These combinations are a snap to prepare:

C’est Chick
Combine the following:
1 can chick peas, drained & rinsed (can sub in white beans or lentils)
chopped onion slice
chopped celery, radish &/or red pepper
dash of olive oil, season to your liking

Sunshine Carrot
Combine the following:
1 can crushed pineapple, drained well
3 carrots, peeled and grated
chopped onion slice
1/3 cup chopped dried cranberries or dried or frozen cherries or raisins
dash of vinegar
season to your liking

Peck O Peppers
Combine the following:
2-3 red, orange or yellow peppers, washed, cored cut lengthwise
chopped onion slice
diced defrosted frozen mango or peach
dash of vinegar
season to your liking

Here are a few more lunch salads that I love:

These combos are fast and easy to make and keep well in air tight containers in your refrigerator. I make them on the weekend leaving the guess work about “what’s for lunch?” off the table entirely. Choose a different combination each week. They’re great for the whole family to enjoy.

Try your own lunchtime improv! Join me in making a few cinchy options.

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Press the re-Start Button…

February 4th, 2016 No Comments Tags: , , , , , , ,

It seems as if I blinked and February rolled in. How are your New Year’s resolutions progressing? Have they morphed from intention to action? Sometimes life’s commitments get in the way of progress, but today is as good as any day to press the re-start button. Reframe your thinking by considering these ideas:

Just for Today – Shift your focus and work on your goal “just for today”. Eat just a little better and find opportunities to stand and move a little more, more often. Sometimes we psych ourselves out wanting a mountain of change by next month, next season, next birthday and more. By keeping your head in today, those goals will come to fruition down the road.

The Weigh In – Early in January, Dr. Brian Wansink reported on the importance of weighing in throughout the weeks post holiday noshing. Like I always say “awareness is bliss” and the scale never lies. I have taken heed of this advise and weigh ins have served as a reminder to nip the nosh-fest in the bud.

Work in Intervals - Time can be on your side when you find 5 minutes here, or 15 minutes there to move more. Forget about finding a full hour or more if you have been out of any activity routine. You can more easily add up these intervals to 30 – 60 minutes by sneaking your moves in. You may eventually feel so good you may schedule in more activity to move, to destress and energize yourself!

Plan a Small Change – Next month (March) is Nutrition Month. The theme is “Take a 100 meal journey. Make a small change one meal at a time.” While you’re working on doing just a little bit better, join in starting February 23, 2016 and Take the Pledge. While you’re at it find ideas, follow the weekly topics throughout March from “Get Ready!” “Quality Counts!” “Prioritize Portion Size!” “Try Something New!” to “Make it Stick!”

Instead of life getting in the way of your goals, let your goals get integrated in your life little by little by taking the first step.

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Control, Alt, Delete

January 20th, 2016 No Comments Tags: , , , , , ,

How many times do you hit these keys on your computer – control, alt, delete? Now that 2016 is in full swing, let’s consider how to apply this to our everyday lives. Listen up!

Control – Do you experience eating struggles? How much energy do you waste with preoccupations about food and eating? Break away from your current vortex and try something new by becoming more aware. As I often say “awareness is bliss”. When you understand what’s sending you into a tailspin you’ll be better prepared to reframe your way of thinking and change what you’re doing. Consider the following new steps to break out:
1) Start a Journalling Journey to create a love affair with food & activity. For the coming weeks scribble down details about food, eating and more as described in my ebook. Your journal will hold the keys to unlock your own personal eating mysteries, your own diet finger print.

2) Breaking Bad Habits – do the 3 x 3 – Instead of embarking on an overwhelming plan that twists your life into a pretzel to adhere to choose a few habits to work on at a time. What’s the rush? Why put any undue stress on yourself and take a slow and steady approach to make lasting change.

3) Thoughts on full – Instead of making food-related goals at first, change it up and choose behaviour goals instead with no food being deemed off limits.

Alt – Take a fresh, alternative approach to making new goals by being good to yourself. Work in as many positive ways to keep you stoked. You’ll love this new approach and wonder why you’ve been so hard on yourself depriving yourself, cleansing while not building yourself UP. Consider these new strategies:

1) Rewards to Stoke Motivation - From this day forward establish a reward system to treat yourself for good behaviour. Forget the punishment mentality once and for all!

2) Motivation 6 Ways – Work on an array of ways to stay motivated during the dead of winter. These will keep your motivation sizzling and NOT fizzling!

3) How are your goals taking shape? At various intervals take stock of your progress.

4) Reactivate your activity – If you’ve traditionally shut yourself in during winter, let yourself out! Renew a few ways to reactivate you moves. These will boost your endorphins and keep you pumped.

Delete – Put behind you old ways of thinking by finding new perspective:
1) One Plan to Rule them All - There are more than a 1,000 ways to do the same thing right. Figure out what’s right for you and custom create your own approach that fits your diet finger print that you will unveil while journalling.

2) Test, test do the Thanksgiving dinner test – If you do want to start a new eating regimen put it to my test, the Thanksgiving dinner test!

3) Eating Satisfaction Test - While you’re at it, this is a perfect time of year to put your favourite food to the test. Check this out as some of your faves might fall off your list. All of a sudden that Happy Meal is no longer making you smile…

There you have it folks, control, alt, delete yourself into the New Year. For more healthy and stealthy tips check out my ebook Skinny on Slim, The little black dress of diet books.

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Holiday Noshing 2.0

December 9th, 2015 No Comments Tags: , , , , , , , ,

Whether you’re dining with family, partying with coworkers or enjoying another restaurant meal with friends there are some habits you can program into your robotic repertoire to help you through with minimal drift to your mid section… Review these pointers, reflect on how you did and reframe for the next time. Most of all, enjoy!

Eat Smart – Scale back your daytime meals a smidgen to allow a bit extra for the special meal. Don’t cut back too much or you’ll end up feeling so ravenous that you’re hungry like a bull when you arrive. Being too hungry will propel you to eat like a buzz saw.

Wee Nibble – Have a wee snack before you go to take the edge off your appetite. It’s easier to make wiser choices when you’re feeling in control.

Be Like a Girl Guide – Plan ahead and be prepared, find out what’s being served and decide what tickles your fancy.

You Look Maaaarvelous! – Dress for eating success by wearing an outfit that is cinched around your waist and makes you feel divine. You are more likely to eat like a moo moo when you wear a mu- mu! Elastic waistbands are out. Sport a belt or something that fits like a glove.

Think About Your Drink! – Offer to be the designated driver and save a load of calories on bevvies. Otherwise, decide on your upper alcohol limit. You don’t want to be the talk of the party afterwards now, do you?

Say Bottoms UP – Make the first few drinks something bubbly… mineral water that is. Enjoy your wine when you begin eating.

Decisions, Decisions – Forgo wasting calories on everyday fare like bread and butter, olive oil or regular side dishes. Try trading off.

Zone In – Think about how full you’re starting to feel during your meal and slow down if you’re shovelling the food down your gullet. If that zipper on your dress had a voice, what would it be saying right now? “Let me out!” Join in the conversation and put your fork down now and then.

Mind Games – If your hostess is Foodzilla, a food-pushing saboteur, move the food around your plate. When she tries to dish you more, blurt out “Yes I took seconds and they’re divine, mmm…”

Bond Time – Focus on connecting with others, how great you feel, the enjoyment and laughter. Food ought not be your only focus. Branch out a little. There’s more to life than stuffing your face.

10 More – Up the ante on your exercise routine the following day to work off any excess and cut back a bit in the coming days if you overdid it. No big deal, you’ll nip that nosh-fest in the bud, yet will savour the fond memories.

A little planning and juggling make a world of difference. You can still party hearty and keep your weight in check – double the fun. Ho ho ho-ld the excuses once you prepared!

For more tips to handle life’s multitude of eating temptations check out Chapter 9 of my e-book Skinny on Slim, the Little Black Dress of Diet Books and enjoy!

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Test 1-2, Test: The Thanksgiving Dinner Test

November 25th, 2015 No Comments Tags: , , , , , , ,

Well folks, American Thanksgiving is almost upon us. Who doesn’t love this festive weekend, especially the lavish family meals that go with it, not to mention the football extravaganza. “All the way” in spades my friends!

That horn of plenty is bursting with all that harvest has to offer. Think about what is served at a typical Thanksgiving dinner: the turkey, the nutty dressing, those golden roasted potatoes, Brussels sprouts, mashed yams, cauliflower and cheese casserole, homemade pie with a dab of ice cream. Ahhh gotta love all of this with a repeat to cover both sides of the bella famiglia.

Some people, might like this time of year though to kick off a better eating plan along with the football season. If this is the case for you put whatever regimen you’re considering to my special test – the “Thanksgiving Dinner Test” explained in my ebook Skinny on Slim. If a diet doesn’t allow you to eat the food served at this celebratory dinner, then forget about it, don’t give it another thought!

I’m not a lover of diets. They’re like living in a straight jacket with so many don’ts they’re hard to keep track of and even harder to adhere to for the long haul. Many do result in weight loss, for a little while, until your resolve caves making the food floodgates to fly open, then the weight rebounds. You end up feeling like you failed rather than the diet failed you. Think about it. Let this fall be pivotal for you and go on a plan you can adhere to for life, set in fundamental principles to help you lose weight, thrive, and soar for good. The best plan is one you can stick with “all the way”!

Look yourself in the mirror and make a pact that from this day forward you will set yourself free from dieting forever. Be darn sure that the plan you choose passes my Thanksgiving dinner test.

Read about this with solutions to help you along your journey in Skinny On Slim, The little black dress of diet books.

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Fall Forward 6 Ways

September 23rd, 2015 No Comments Tags: , , , , , , , , ,

We all know the saying “Spring Forward, Fall Back”. I am a contrarian on that. Once fall hits, I get that motivational New Year’s feeling, don’t you? I yearn to dial it up a notch to move forward with fresh thinking, goals and plans as the new season arrives. Care to join me?

Last week I blogged about part of a conversation I had with a book reader of mine. Paige and I conversed a few times and she mentioned something about what she experienced so far in her quest to get healthier that I wanted to share with you.

During the goal making process, as my readers take the step to make changes in their diet, attitude and life I suggest they not even consider “food related” goals at first and focus on behaviour instead. Take the pressure off! I based this recommendation on my own experience. When I embarked on my very last journey from Fat City to Slim Town that shift in thinking helped tremendously. For me, it was so freeing to allow all food to fit and focus on improving aspects of my eating behaviour. In time I lost the guilt, the food and eating preoccupations along with weight. Those changes alone are worth working on and will help you find some peace from all of those struggles.

Until I did that I never quite realized how much energy I wasted on obsessing over food and eating. To say it was exorbitant is an understatement. So in my exchange with Paige, she exclaimed, “What a revelation!” about how not making food-related goals was for her. Does this strike a cord in you?

So with fall upon us, plan to fall forward, not backward into hibernation mode, into couch potato-dom, into draw-stringed waistbands and slump wear. Make plans to fall forward to progress your lifestyle goals to help you dial it up a notch. Start by shifting your focus. Take the pressure off and make goals that aren’t food or weight related. How novel is that? Very! Here are 6 ways to fall forward:

One – Here’s a fresh idea: Kick food-guilt to the curb once and for all and find practical tips galore in my book to get er done! Create a love affair with food and eating by allowing all food to fit.

Two - Keep the lovin’ alive by creating another love affair with activity and exercise by making moves you enjoy. Your routine shouldn’t be your punishment. Have fun already!

Three – Identify the food and eating knots that bind you by keeping a journal. Practice the 3 R’s – review, reflect, reframe each week to eventually free yourself from these negative, energy sucking relationships forever.

Four – Get real this fall and take your lifestyle by the horns by making systematic small goals doing the 3 x 3 and rewarding yourself throughout. Try a new approach.

Five – Work on staying stoked with myriad motivations to keep you in the game from when you start throughout the process, whatever your goals might be.

Six – Get reading Skinny on Slim the Little Black Dress of Diet Books to help you find perspective, provide a slew of tips and be your support with you’re own RD and friend in your back pocket.

Unshackle yourself from mainstream “diet” thinking and focus your energy on living better! Experience your own revelation! Isn’t that what you really want – peace, not war? Let the changing leaves be a sign that it’s time to make positive shifts today. Join me in a fresh journey and fall forward!

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To Snack or Not to Snack? Managing your Hunger Games

September 18th, 2015 No Comments Tags: , , , , , , , , ,

I recently received this message from a book reader of mine. She gave me permission to blog about it to help others who might have similar issues managing hunger.

Dear T & T,
I just finished your book, Skinny on Slim, The Little Black Dress of Diet Books and thought it had a lot of great tips. I have started journalling and have set some 3×3 goals for myself. I have a question about how to strike a balance between only eating when I’m hungry and eating to ensure I won’t be too hungry at a later time (to ensure no pig outs happen when serious hunger hits). For example, I tend to workout after work but before dinner. So I will have a snack around 4pm to give me plenty of energy for a solid workout and I’m not dying for dinner right after. But sometimes I am not really hungry when it’s snack time. One of my goals, is to focus on what actual hunger is, and I worry that snacking like this may impede that. Any thoughts?

Dear PO,

You bring up an excellent point about managing hunger with a busy routine. First of all major props to you for working out, keep up the good work on that! Being active is beneficial for you on sooooo many levels. Learning about your own hunger and fullness cues takes time and is a huge balancing act AND certainly worth the effort to work on.

If you’re not hungry at 4pm I suggest you forgo having a snack. It is, however, totally trial and error. Keep yourself equipped with fruit for afterward – a perfect post-workout and pre-dinner snack so you’re not ravenous when you get home. I think marketing ingrains in our heads that we need a pre and/or post workout snack even though we’re not elite athletes. Follow your cues and act accordingly.

Also I find different times of the month like when I’m PMS’ing I feel more hungry. If that’s the case I’ll have a snack. Fruit is my go-to option or a handful of unsalted nuts if I need more staying power. Boredom can do the same thing with playing funny mind tricks disguised as hunger when it isn’t! Reviewing the 3 R’s (review, reflect, reframe) from your journal and observing the patterns will help you figure out true hunger. Plus it will help you with to how better you manage hunger. I find when I’m ravenous it’s too easy to automatically overeat so my personal trick is to avoid getting to that point. Easier said than done, but an ongoing goal. It’s a true balancing act and takes time to figure out and manage.

It’s a worthwhile effort to discern what actual hunger is for you as well. There are times when my tummy plays gypsy music disguised as hunger, esp post vacation and what I actually need to do is to get back on track, ensure I drink my fluids (water at my workstation), eat more fruits and veggies, choose a balanced diet including enough protein at each meal while I retrain those stomach stretch receptors to snap back to normal. As I like to say: Awareness is bliss! Keep me posted on your progress and let me know if you have further questions.

Nutritionally yours,
T & T

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