Archive for December, 2015

Check, check….Time for a reality check

December 30th, 2015 No Comments Tags: , , , , , ,

As the year comes to a close it’s only natural to ponder what was, what is and what could be for 2016. It helps to clear your head of all of the ‘would have’, ‘could have’, ‘should have’s’. We’re ready for a clean slate as the New Year rolls in, right? Instead of setting an array of unrealistic expectations and goals work on one thing – keeping it real.

A perfect place to start is readying yourself for the usual barrage of unsubstantiated health and nutrition information that bombards us. Like Tim Caulfield suggests, steer clear of bunk!

As I write this I reside in the ultra-contrived city of Las Vegas, adults’ very own Disney Land. My first impression is, “I’m not in Kansas anymore, Auntie M!” like Dorothy proclaimed in the Wizard of Oz. One of the many billboards I passed during my time here read “Make Better Choices.” I thought, hmmmm, I don’t think their definition of “better choices” is the same as mine….

“Keeping it real” is far from this place’s motto, from fake eyelashes, to volcano eruptions at the Mirage, to silicone implants and more. Every hour is happy hour it would seem. People here put photographs on their business cards. All of them seem to be missing one important element… that would be business attire….They even have a “Menage a Trois” wine. I expect the flavour floods your senses with hints of exotic spices with a strong oaky finish…. twice…. Ahhh I digress.

Yes, I have written many times that “awareness is bliss” and keeping it real is the name of the game. When you know better, you do better. Keep this in mind for the dawning of 2016 as you do your own reality check:

  • May the advice you find and follow be steeped in scientific evidence
  • If something seems too good to be true, realize it probably is, then forget about it, and
  • Work Mother Nature into your life regularly – on your plate, with your outdoor activities and with your de-stress strategies

Peace out.

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Activity level’s up a notch, thanks Apple Watch!

December 16th, 2015 No Comments Tags: , , , , , , , , , ,

Thought I’d give an update on the Apple Watch I’ve been sporting since May. I have been wearing it religiously, despite it not always matching my outfits. My relationship with it has been growing stronger. Truth be told, I thought the novelty would have worn off by now. I’m happy to report that it hasn’t.

I wrote about it back in June: A Wee Nudge to Help Me Budge. I particularly liked the Activity App with friendly reminders to help get and keep me moving. My schedule over the past 6 months have put a proverbial monkey wrench in my routine with travels galore. This could wreak havoc on anyone’s routine, but the friendly reminders on my watch kept me moving even for short bursts wherever I have been.

When I browse my calendar I realize that one thing my routine lacks is well…..a routine. This is where the Activity Apps on the Apple Watch keep me mindful of making the most of each day to get me moving whatever I’m doing. The prompts shift with your varied routine.

Activity App to Nudge You – The Activity feature touts “Live a better day by achieving 3 daily fitness goals.” These include goals to move (in calories), to exercise (in time) and to stand for one minute (number of times/day).

The first day I wore it I received a gentle nudge on my wrist with a message “Time to stand up!” When I did it, I received a congratulatory message “You did it!” There are varied prompts that focus on one of the 3 goals depending on your day. When I was captive on a train ride from Vancouver to Toronto that chugged from Friday night to Tuesday morning the prompts focused on my standing goal. These nudged me to try to move, even a little, which I did when the train stopped along the way.

Achievement Awards To Stoke Motivation – I have received a wide array of achievement awards from the App which totally caught me off guard. These are motivating to propel you to earn more. For example, one called “New Move Goal” saying “You’ve earned this award 5 times for reaching a new daily move goal.” Another called “Longest Move Streak” says “you earned this award for your longest daily move streak, 12 days.” I have received others for a “perfect move week” another for a “perfect exercise week” and recently one for “100 Move Goals” since dawning this device. My competitive spirit has me gunning to earn more!

Review, Reflect & Reframe – I regularly review my activity history on the app on my phone. I also review the dashboard of the Health App on my phone to review monthly charts showing daily steps taken, daily distance and active calories. These metrics have improved vastly from wearing this day 1. I am more mindful with the regular reminders to vamoose my caboose. Before all of this I’d take a 3 mile walk and do my 16-minute investment into my hourglass routine feeling as if I’ve earned a hero sandwich. Now I get up to move regularly even if it is to stand while talking on the phone. Each Monday I receive a “week in review” to help me review, reflect and reframe my goals, something I wrote about in my e-book Skinny on Slim, The Little Black Dress of Diet Books.

So me and my Apple Watch have been through a half a year together and our relationship has grown stronger. We’ve been through sedentary times together on the train and active times together on bike rides on Myra Canyon, mountain treks up Knox Mountain, long meandering walks up to the escarpment of the old town of Lyon, near the Giants Causeway in Ireland, the hills and dales of San Francisco and a trail near Mount Cook with routine neighbourhood walks in-between. Despite the season changes, my activity goals are mounting, thanks to the messages keeping me mindful, motivated and moving!

It’s upward and onward from here, thanks to my Apple Watch! If you’re not sure what to ask Santa for, he might have one for you in his sack!

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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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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Successful Loser Logic, Who's Zoomin' Who?? | No Comments »

The 12 Days of Christmas Remix

December 2nd, 2015 No Comments Tags: , , , ,

Ok my cherished T & T followers. Another year has come and gone. Let’s all sing along together from the same proverbial song-sheet now that the Christmas season is in full swing, shall we? Hem hem hem….

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

1 Daily Breakfast – Successful losers say and research shows it’s the most important meal of the day. Don’t miss it!

2 Little Snacks – Keeping your hunger at bay will really help you from feeling ravenous and overeating.

3 Square Meals – Having a regular eating routine with balanced meals helps your metabolism fire on all cylinders while kicking hunger to the curb. A true gift to yourself.

4 Food Groups – Enjoying food choices in a balanced fashion from all of the food groups will optimally nourish you as you take on all that the holidays have in store, fa la la la la, la la la la!

5 Quiet Moments – Let stress flow away when you find daily quiet time to ponder life and all it’s wonders…. Ummmmmm.

6 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-baby-burn extra calories, keep on track, feel fit and even ease stress.

7 Beauty Sleeps - Getting enough zzzzz’s helps with appetite regulation and allows you to be more productive. Nite nite.

8 Mugs a Chuggin’ – Keep your water goblet by your side and 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!

9 Suares to Go To – Put on your party pants and get down on the dance floor doing the hokey pokey at these shin digs will help you burn 276 calories an hour, by rockin’ round the clock! Bye bye trifle calories…..

10 Fruit & Veg – Eating your quota of these puppies everyday helps fill you up while easing those extras out because you’re simply feeling full. Like magic.

11 Saboteurs to Deal With – Prepare yourself with how you’re going to deal with food pushing saboteurs. Take the high road with a polite “no thank you” and avoid the battle ground. Refer back to #5 as needed as you say “fa la la la la…”

12 Times of Standin’ – Get up and move a little throughout the day, everyday. Do the hokey pokey and turn yourself around, that’s what it’s all about! Down with sitting’itis!

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 to get up to speed on some healthy and stealthy habits for 2016. God bless us every one!

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