Posts Tagged ‘plan’

Follow the Loser – Dining Out…

August 27th, 2015 No Comments Tags: , , , ,

Summer and the fun that comes with it isn’t over yet! I’m sure there is more dining out to come in the near and far future. I thought it would be timely to tap into our successful weight loser logic on strategies they use when eating out.  Continuing on the “successful weight loser” theme written about in July, here are more juicy tips, this time about dining out.

My good friend and colleague Cara Rosenbloom and I conducted a survey on successful weight losers a few years ago. These women provided pearls of wisdom on many aspects of their lives and today the spotlight is on how they approach dining out:

  • I do my homework before I go to the restaurant by looking up nutritional information and decide what I’ll order. This takes the guess work out for when I get there.
  • The portions have gotten out of hand. I either choose something from the kids menu or I just cut my plate in half and eat that portion only, bringing the rest home.
  • I eat lighter during the day. If I’ve over-indulged, I try and cut back the next day, and increase my activity level.
  • If there’s wine at the meal, I have a spritzer first, or alternate drinks with sparkling water. I choose to spend the calories on the food rather than the beverages. If I do choose to have wine, I’ll begin drinking it after the food arrives.
  • I have found that because I have maintained my weight for about 6 years now, that I don’t have to think about controlling my appetite. I use strategies that have become second nature to me such as make sure to put down my fork and talk to the company I am with.
  • I stop and monitor if I am hungry and decide if I will continue eating or not.
  • I box up any extra food left and take home for someone else to eat, or for my lunch the next day.
  • I am watchful of portion sizes. I don’t mind asking for a container to take the remainder home.
  • Serving size is my biggest challenge. I try to eat slowly and talk lots!
  • I try to take an extra walk during the day. I am to eat less and keep busy during the day , plus I drink lots of water.
  • I wear a fitted waistband!
  • I try to avoid being overly hungry for the meal. I’ll eat something before I leave home like a piece of fruit, or some yogurt, or even some bean salad so it will stay in your system for a while. So if I’m not that hungry I’ll eat less.

If you’re eating out way more than usual, paying attention to the finer details will surely help you manage keeping a handle on your handles and your weight more effectively while getting maximal enjoyment from eating out.

Check out Chapter 9 in my ebook Skinny on Slim, The Little Black Dress of Diet Books with an array of tips and tricks for “Facing Routine Curveballs and Challenges” that everyday life brings. Cheers!

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Posted in Foodie Fundamentals, Miss Behavin', Successful Loser Logic | No Comments »

Snap Back to Normal Post Vacation

August 13th, 2015 2 Comments Tags: , , , , , , , ,

Who doesn’t love a vacation? The readjustment once you return home isn’t for the faint of heart though. After you’ve clicked the heels of your proverbial ruby slippers it’s time to hit the ground running after being in la la land – don’t you think? Gone are the breakfast buffets, lunch choices galore and over flowing glasses of wine. You can still hear Billy Joel sing “..bottle of white, bottle of red..” Time to change the tune; we will overcome!

Vamoose Your Caboose – My most important rule of thumb is to vamoose yourself back into your pre-vacay eating and activity routine and FAST. Porridge anyone? Though get thee to the grocery store to stock up on a multitude of healthy choices STAT. Bye bye truffles on your pillow, a fond and tasty farewell.

Ignore the Gypsy Music – It is also imperative to be mindful of the grumbling games your stomach will be making. Don’t confuse this gypsy music as hunger, but from overeating day after day. Yes folks reality bites! I usually find it takes a few days to get my tummy stretch receptors back to normal by eating smaller amounts. Ensure half your plate is fruits and veggies at every meal and stick with water as your go-to beverage. Be patient and tune out the grumbling.

Bend, Stretch & Move – It’s also time to to blow the dust off your mat and weights and resume your full array of exercises with GUSTO. I’ll confess that sometimes when I’m away the only sit up I’ve done is rolling out of bed in the morning. Time to feel the burn by reigniting your routine.

Is a Cleanse On your Mind? – Some people wonder if a GI cleanse is in order. Hmmmm good question. The only maneuver like that I’d recommend is booking your colonoscopy if you haven’t scheduled it. Other than that your own liver and kidneys will do the job for you while you load up on fresh produce, home cooking and water.

Here’s a little rhyme on the topic….

A mound of laundry
A pile of mail
My porridge bowl
And bread gone stale

A grocery list
In need of stuff
The long flight home
Now enough is enough!

A dinner offering
Not paired with wine
Back to my walk
When the morning sun shines

Time-change adjustment
Need a fast switch
My mat and weights
I’m feeling the itch

It’s great to travel
Love a change of scene
But snap back to normal
With your trusty routine!

Really though, there’s no place like home…..

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Posted in Eating Vortex, Foodie Fundamentals, Miss Behavin', Rhyme Time!, Successful Loser Logic | 2 Comments »

“Go Outside & Play!” Let the Broken Record Play on…

July 28th, 2015 2 Comments Tags: , , , , , , , , , ,
Let the Broken Record Play on – Focus on Free Play

Oh for the love of child’s play and activity in the peak of the summertime. School’s out and it’s time to enjoy all that summer has to offer. It’s every parent’s challenge to keep kids engaged and busy so you don’t hear the common mantra “I’m bored” until it’s back to school in September.

Who doesn’t love summer? It’s a perfect time to start a “movement movement” (as I describe in my book) and make a pact for the kids and parents to get and keep more active. As I sit here and write I can hear the birds chirping under the clear blue sky. It’s as perfect as any movie set, even better because it’s real.

Let’s reverse the abysmal stat that shows only a small percentage of kids meet the benchmark of one measly hour of activity each day. Given it’s the peak of summer let’s adopt some new behaviours that we’ll work on this season and each one following! It takes a conscious effort to “get your party started” to get and keep moving. However, if everyone in the household does it together each can lift each other out of the “lazy” part of the “lazy hazy crazy days of summer”!

The best place to start is setting a few limits. As much as I’d be tempted to suggest you pop a tube in your TV to get the kids outside, that wouldn’t be fair, would it? Set some limits around the time the kids (young and older) sit in front of any screen – TV, computer, game devises, phones.

Get outside and enjoy free play – throw the ball, ride a bike, play on the swings in the park, jump rope, play tag or hide and seek, run through the sprinkler, hit a tennis ball on the wall, climb a tree, go for a walk, you name it, just let your imagination run wild along with you!

Let the Broken Record Play on – Do What I Do

On the theme of “playing on” let’s focus on being a role model. The stats show that a child is very likely to participate in “unorganized physical activities” at age 4, they are likely to still be participating at 17. Having active parents reinforces that in spades. As a parent you might be very good at wagging your finger and telling the kids what THEY should do. I suggest you stop and take stock of your own activity level, then look in the mirror and do the same to yourself if you indeed are not active.

Light Your Own Fire Within
I blog often about setting goals, re-evaluating your activity level and giving yourself a much needed kick in the back side to vamoose and get moving. I might write it for you, but I certainly do it for myself as well. We all have days we want to just lie around – you know, as the song says “those lazy, hazy, crazy days of summer”. We need to change lazy to blazing by lighting a fire under ourselves.

Play Together
I have divulged that my parents were active when I was young. We all took part in various activities and sports, including some lifestyle sports. We did our share of playing as a family. The great thing about that is that we can still do some playing together when I fast forward today by taking a walk or playing golf.

Destress Valve
Truly though as life becomes more stressful, I find activity is a proverbial valve that helps it release. I cope better after I get back from a walk then have to face the music of real life. And how great is this time of year to better appreciate the birds singing, the gardens flourishing, the kids playing, the sun shining, fresh air blowing. What’s not to love about this scenario, start and continue.

Stealth Moves
I have written about ways to sneak in stealth activity in my book if you’re going through a super-duper busy time. The key is to find 10 minutes here, 5 minutes there, another 15 minutes somewhere else and before you know it, you’ve chocked up a half hour of moving. I’m a bad parker so I routinely park further away – that’s 5 minutes right out of the gate. To work in an extra walk I take my grocery bag under my arm and walk to the store at times. A great dovetail of a few activities at one time. Find some of your own stealth moves and get going to show the kids you are truly a gamer.

Let the Broken Record Play on – Organized Sport
Continuing on the theme of “playing on” let’s focus on signing the kids up for activities. Let’s take stock of the school year that just passed. Were you stretched so far because of all of the obligations that you allowed the kids commit to? Let’s try to take the pressure off.

Family DISFunctioning & Signing Up
Sometimes organized sports can add to an existing DIS organized household. And, many of these cost money to sign up for in addition to the uniforms, shoes, equipment and more. I AM all for sports and teams, don’t get me wrong. But it’s ok as a parent to fallow the field for a season and encourage the kids to enjoy free play. We sometimes get caught up in what other families in our neighbourhood are doing and sign the kids up out of guilt. Free play is a perfect activity. I’m in your corner.

Sporty Spice Through the Ages
If you DO have the time and the means, then go ahead and get the kids into activity programs and/or sports. Consider those that the kids can continue as lifelong activities in addition to the team sports. As an adult it’s not as easy to arrange a volley ball, base ball, soccer, ball hockey game when you need a dozen busy people to get together. If you have the flexibility consider getting your kids involved in tennis, squash, badminton, golf, bike riding, hiking, running, etc. which can be more easily continued through the lifespan.

Life Lessons in Sport
I will divulge that I played competitive tennis when I was a teen. When I reflect on that experience I realize that I learned many worthwhile life lessons. I learned that life isn’t always fair even when you do your best. I learned that some people (including parents) cheat to get ahead. I learned how to lose graciously. I learned more from losing than I did from winning. I was a slow starter on the court and learned how to bear down and take it up a notch right when my opponent thought they had the win in the bag….. I also learned that through life people don’t change all that much – from the sand box to the court to the office cubicle. I’m wiser from the experience and that’s a good thing.

Do it, Do it, Do it ’til You’re Satisfied!
You who know me well by this point know my view on this. Doing something is better than doing nothing so just get started already. Do something you enjoy and encourage the same for your kids. Avoid living your glory days through your kids in sports. You had your childhood and they have theirs and never the two shall meet. Follow their lead and gently encourage their participation in something they can call their own and enjoy.

Let the Broken Record Play on – Rainy Day Play

Continuing on the theme of “playing on” let’s focus on changing plans on a rainy day. Ahh yes just when I blathered on about getting active in the summer a thunder storm blows through! It’s times like these that reminds me how important it is to be flexible with our plans. Nothings carved in stone unless Mother Nature has the chisel.

Rules of Thumb
The first thing to remember on the weather change-up is that in most places it usually doesn’t rain all day, every day. So do try to get out when it’s over. Second thing is to remember that safety comes first, stay inside or ensure you take cover when there’s an electrical storm with thunder and lightning. And finally, rain without thunder storms won’t make you melt if you get sprinkled with rain. Really!

I rather enjoy walking in the rain. I have not melted yet. I have a trusty raincoat with a hood and it travels with me to many places to shelter me from the rain. Your kids won’t melt either and may love splashing in puddles and carrying on.

Board Game Help Ward off Boredom
I know a teacher who divulged that kids who’ve grown up without playing board games have more trouble with simple life skill, such as adding the dots on a couple of dice, for example. On a rainy day drag out some old games, blow the dust off of the boxes and get playing. When you get right down and think about it there’s a social aspect to game playing in addition to the simple counting thing, plus following directions “Go to jail, go directly to jail, do not pass Go and do not collect $200″. Like Snakes and Ladders we all have to cope in life with slipping on a proverbial banana peel, or a snake that sends you back 15 steps, only to recover in the near future. Yes, a metaphor of life.

If you have the odd rainy day inside, aim to get out when you can then play outside longer tomorrow when the sky clears.

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If you don’t use it….

May 20th, 2015 No Comments Tags: , , , , , ,

Oh for the love of spring activities. I found myself moseying down to the centre of town in Kelowna, BC recently. A mile in any direction sports about from beach volley ball, mountain or trail walking, running, biking, paddling, swimming, golfing – you name it, people of all ages were doing it! Seeing so many “movers and shakers” participating in their own “movement movement” inspired me. My heart smiled as I passed through.

I too was a runner many decades ago. Well a jogger, really. I participated in a multitude of 10 kilometre (10k) fun runs and a couple of 20ks. That’s the extent of me actually doing a marathon – adding smaller races together to equal one big one. I would aim to beat my personal best time. I usually ended up in the last quarter of the group. Truly though, I’m not very athletic, not flexible enough to touch my toes on the first try, not really strong with my spaghetti arms as appendages. Nonetheless, I move, I stretch, I lunge, I burpee and I lift weights. I’m more like a tortoise, using the slow and steady strategy to win the race – my race.

When I took up jogging in my “big-boned” teen years, I distinctly remember that first time out. My Dad mapped a one-mile route to get me started. What I thought would be a cinch in the car felt like a one-mile marathon on the street – feet pounding, thighs rubbing, sucking in wind with a sharp stitch in my side. Am I there yet? What, another block to go? Oh the pain!

Being a hard-headed Italian, I was too proud to stop. As the weeks passed during those early stages, jogging that one-mile became easier. Soon, I yearned to do two miles then three, then four…

Jogging taught me the importance of setting goals and the euphoric sense of accomplishment when I reached them. It’s symbolic for any goal you make in life. If you are standing at the starting line of a marathon-long type challenge, break it down into blocks and tackle one block at a time. In time you’ll be meeting personal goals that add up to significant change over time and will stick with you for good.

My exercise regimen has morphed through the decades. I used to jog; now I walk. Whether you’re an iron-woman Viking or someone content with walking, the important thing is that you do something, anything. Our bodies were meant to move; we’re meant to run, walk, jump, dance, ski, rollerblade, swim and saunter, although some better than others. Neighbourhood malls are safe-haven walking trails for fair weather types. If you haven’t already done so, join in. There really isn’t any excuse not to participate especially this time of year. Because at the end of the day, it’s true: if you don’t use it, you’ll lose it.

Looking for more inspiration? Check out my ebook, Skinny on Slim, the Little Black Dress of Diet Books.

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One Plan to Rule them All?

January 20th, 2015 No Comments Tags: , ,

We all wish that there was one simple plan to guide us to nutritional nirvana, don’t we? If there were, we wouldn’t have a perplexing global obesity epidemic on our hands. You’ve heard that saying “viva la difference”. It’s true, we are all so different, so how can one plan be “it” for all of us. Simply put, it cannot.

1,000 Ways to Do the Same Thing Right – I have learned from counselling numerous families that there are a thousand ways to do the same thing right. When someone tells me they lost weight following Weight Watchers and someone else touts positive results by embracing Bob Greene’s regimen, I say “good for you!”. I believe the essence of success lies in owning whatever plan you choose and superimposing it into your everyday life. It may sound cliche, but it’s true.

The Other Holy Grail - The National Weight Control Registry (NWCR) tracks key details of people who have lost weight successfully and kept it off for two years or more; as I tend to call them “successful losers”. I don’t know about you, but I wouldn’t go to Bernie Madoff for financial advise, but would listen to a successful guru like Arlene Dickinson, wouldn’t you? The NWCR found that 45% of their study sample lost weight on their own plan while 55% lost weight with the help of some type of program. As I said, there are many ways of doing the same thing right.

Own It! – If you want my wisdom on what could be helpful for you, be an active participant in whatever you decide to do. If you want an easy-peasy plan, start right where you are and try to move a few small steps for the better, such as trying the 3 x 3. It’s kind of like dietary Snakes and Ladders where you do your best to land on the ladders as you progress! For me, many years ago, I wasn’t willing to “give up” any of my favourite food, but I was willing to work on small behavioural changes bit by bit. Examples included slowing down my eating pace, focusing on my degree of fullness and only having one serving of each type of food at meals (if I wanted seconds and was still hungry I’d have more veggies). I also made a pact that I would commit to a slow weight loss. After all, what’s the rush!

Biology & Physiology Prevail! – The other important element is that whatever regimen you choose, it needs to be in alignment with basic biology. Some people like the sound of a new fangled plan because it’s novel, in vogue and has cache. The last time I checked the fundamentals of biology and physiology, they haven’t changed….. for thousands of years. I’ll break it to you, our bodies need all nutrients consistently to function optimally. Period. Some people gloss over this important fact, yet it is essential to our health and well being. Ensure your plan is balanced nutritionally whatever you choose. Follow the manual and don’t mess with the machine… your bodacious body!

Save the date? NOT! – Also, dash the notion of losing weight by a certain date, occasion or season. Stay in the moment and do the best you can do “just for today”. When we focus on all of our “todays” all of the tomorrow will fall into place sooner or later. If you need a breather and want to work on maintaining for a while, take the time and do this the last time… ever!

Follow the Loser! – Check out the National Weight Control Registry for more information and learn from those who have succeeded already. It’s a perfect place to start! If you want some reinforcements, check out my ebook Skinny On Slim, The Little Black Dress of Diet Books.

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Motivation 6 Ways

January 13th, 2015 No Comments Tags: , , , , , , , , ,

Hey baby, it might be cold outside, but hey, each day is getting a little brighter. They say that mid-January is when most New Year’s resolutions fizzle. Who’s “they” anyhow? If you’re adopting new lifestyle habits, doing the 3 x 3 or if you want to just feel jazzed every day work in a wide array of measures to keep your motivation sizzling and not fizzling. Don’t ever give UP!

Dress to Inspire Success & Joy – Dawn an outfit everyday that fits properly and makes you feel fab right from your undies to your coat. I don’t know about you, but slump-wear brings me down. How about you? Get some trusty ironside jeans and create your outfit around them. If you find yourself mindlessly eating, that tug on your tummy is your reminder to rein it in a little. Whether you’re working to achieve a lower weight or to just feel more inspired awash your outfit with colour too. That rainbow will lift your spirits as you take on the world!

Thought Stopping – What’s the tone of your inner voice? Are you loving yourself or berating yourself with criticism? Pay attention to those voices in your head and stop yourself when you’re about to self deprecate. Replace those thoughts with prose of kindness. You ARE enough!

Visualize the Prize – Have you spent a lifetime trying to lose weight when deep down you really don’t believe you can reach your ultimate goal? Not believing in yourself is the biggest barrier to success. Find time in a quiet place to meditate and visualize the prize daily – you at your goal weight. After all seeing IS believing!

Reward Building – For people who set realistic goals, reaching your ultimate weight loss goal will take many months. Work in small rewards to treat yourself for good behaviour throughout your journey and stay stoked.

Lead, Don’t Follow – When you make your personal goals aim to stick to them even when those shallow saboteurs try to throw you under the bus. Hey soul sister, we’re surrounded, so find strategies to block them. If you’re a consummate pleaser, start pleasing yourself first!

Just For Today – If you’re really feeling in a slump, don’t fret! Sometimes we plan so far in advance – for next month, next season, next year which seems soooo overwhelming and far from this moment. Take a breather and reframe your thinking to focus on the here and now “just for today”. When you just focus on today, all of your tomorrows will fall into place.

Finding ways to supercharge your motivation and attitude will help you sail through the rough spots we all face. Check out my e-book Skinny on Slim, The Little Black Dress of Diet Books for more strategies to keep you sizzling to success at Slim Town!

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Propel to Change All Year…

January 3rd, 2015 No Comments Tags: , , , , , , , ,

Well folks you know where I stand on this topic of waiting only for the New Year to make resolutions. In two words I don’t! Every day is a new frontier and affords us an ample opportunity to make small changes. Whether it’s a Monday, a Friday, a vacation day or any day of any season, it is always an opportune time to make better choices. Here’s a running list of ideas to consider now and to refer to all year though toward a better you:

DO – Aim to get & stay more active every season of the year.

DON’T – Eat with distractions, especially in front of the TV.

DO – Work toward having more meals together as a family.

DON’T – Start any fad diet & check out Skinny on Slim, The Little Black Dress of Diet Books.

DO – Try a new easy, healthy recipe every few weeks and aim to cook more with your kids.

DON’T – Weigh yourself every day. You’ll make yourself nutty.

DO – Talk with your fellow employees and employer about making your workplace healthier.

DON’T – Eliminate your favourite foods, you’ll just crave them so much more. Create a love affair with food!

DO – Plan to make food choices using all of the food groups.

DON’T – Follow the crowd, follow your own inner voice and plans.

DO – Choose half a plate of veggies & fruit at each meal… an easy way to enjoy your 5-10 each day.

DON’T – Make excuses. Trust me, there are people worse off than you, so tune your attitude in.

DO – Get in the habit of reading food product labels AND finding out what’s in the restaurant food you frequent. Knowledge is power.

DON’T – Change your plans like the wind changes direction every time the news reports on a different study. Stay the course!

DO – Schedule your annual physical check up and dentist visit. Prevention is key.

DON’T – Take anecdotal advice from anyone. Just because Aunt Jane is a smart accountant, doesn’t mean she knows squat about nutrition.

DO – Work in small rewards and love yourself more.

DON’T – Aim for perfection. That’s as unrealistic as the hills are old.

DO – Work on looking and feeling better. You may do better when you feel awesome.

Ok, so there you have it, some food for thought as we propel ourselves into 2015. Upward and onward!

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Snowfall

December 12th, 2014 No Comments Tags: , , , , , ,

Snowfall
I stall
Not yet!
I fret

Sharp cold
Be bold
Scarf, hat
Make a pact

Head out
No pout
Fresh air
I dare

Walk fast
Time past
Around the bend
Home again

Not so bad
I’m glad
It’s only snow
Not Buffalo!

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Cindy-lou Hoo’s Christmas Do’s & Don’ts

December 8th, 2014 No Comments Tags: , , , , ,

So have you started into the pity pudding, the nuts, the cakes, the cookies, the martinis and more? Time to get your head on straight and do a “yoooo hoooo” so you don’t end up with a big “booooo hoo”. You know me, all foods can fit. Oh ye Christmas does only come around for thee, once a year. You; however,  wouldn’t want to ruin all of your stealth eating efforts by the time the clock strikes 12 come New Year’s. Don’t you think?

There simply are some foods this time of year I am truly going to enjoy. The notion of “all foods fit” doesn’t mean you have everything in sight for the duration though. Decide what’s part of your Christmas eating season and make plans to enjoy them in moderation. Here are a few do’s and don’ts to consider as you plan ahead:

  • DO plan to wear a smashing outfit to your parties, without an elasticized waistband to nudge you with a “whoa horsey” slow down mechanism.
  • DON’T tell yourself you can’t eat your favourite foods, cause you’re just gonna give in and binge so much more.
  • DO have a snack before you go to your parties, to help curb your appetite.
  • DON’T start drinking those bottomless glasses of wine, that seems like 1 that’s really 5 as your host tops them up.
  • DO keep track of your bevy’s and plan to enjoy a few then graduate to the bubbly stuff, mineral water with lime.
  • DON’T try to make your hostess overjoyed by overdoing it. You’ll be paying in spades if you do.
  • DO get a handle on the menu ahead of time so you can plan your indulgences according.
  • DON’T skip, skip, skip your exercise cause that gald dang energy equation will bite you in your butt if you do.
  • DO enjoy yourself and your family with the season turning your focus to them and away from food. Isn’t that what the holidays are really all about and not stuffing your face?

So before you get knee deep in the Christmas cookie clamour, give yourself a loud “yoooo hoooo” cause you’ll be happy once you doooooooo!!

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The Other 12 Days of Christmas

December 3rd, 2014 No Comments Tags: , , , , , ,

Ok my cherished T & T followers. Let’s all sing along together from the same proverbial song-sheet now that the Christmas season is in full swing, shall we? HmHmmHmm.

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. A true gift to yourself.

4 Small Plates – Keeping an eye on your serving size by using smaller plates is an easy way to help you portion out less food and eat less over the holidays and everyday.

5 No-cal Drinks – Having enough fluids and focusing on eating your calories rather than drinking them helps fill you up and keeps you hydrated.

6 Times a Movin’ – Keeping regularly active and even taking it up a notch this time of year to offset any extra nibbling will help you 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 Maids a Milkin’ – Including this perfect food into your regimen as a snack and with meals will add taste, protein and help satiety, not to mention a whole lot of nutritional goodness.

9 Ladies Dancing – Doing the hokey pokey at the holiday party 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 everyday helps fill you up while easing those extras out because you’re simply feeling full. Like magic.

11 Wipers Wipin’ – Doing housework isn’t all bad, you’ll burn 216 calories an hour while making your nest pristine for when company pops in unexpectedly.

12 Drummers Drummin’ – March to the beat of your own drum and don’t let those saboteurs change your plans gets you in the dietary drivers seat. Stick with it, 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, fa la la la la, la la la la!

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