Posts Tagged ‘self control’

Sports Snack Pact

November 5th, 2014 No Comments Tags: , , , , ,

I’ve been reading all sorts of nuggets on what to eat before sports and after sports and mulling all of this over, hmmmm. It seems to me that those of us from the Couch-Potato World who chronically sit all day and intersperse it with mere movement ought not qualify for the pre or post game snack. Don’t you think?

I have heard that for the average person there is very little if any “discretionary calories” to spend on extras for most adults given our sedentary lifestyles. Many of us have jobs where we sit at a desk for much of the day. Yes my hand is up on that one. So we probably have not earned extra to burn. Think about this folks.

I’m surmising this is the case for a vast majority of people who fit in stealth activity. I suggest you sip on some water to wet your whistles then off you go to get moving. None of this protein bar business is needed, nor is an electrolyte and sugar sweetened laden bevy in order for you. You might just be negating any good you’re doing by sache’ing your way off your easy chair and into mere movement.

Listen up, a solemn, medium sized apple has 72 calories in it so will take 3/4 of a mile to walk off. Take the innocent energy bar which has 220 calories in it, this will take about a 2.2 mile walk to burn that off, catch my drift?

So make a sports snack pact with me now that unless you take up your activity level MANY levels, you can forgo the treat that some have us convinced we actually need before or after activity, when we actually don’t.

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Posted in Foodie Fundamentals, Francy Rants | No Comments »

Weight loss fast or slow? Changing habits is the way to go!

October 20th, 2014 No Comments Tags: , , , , , , , , , , , ,

I read the headline flurry about that study conducted deducing whether you lose weight at a fast or slow rate, people gain the weight back. Somehow I knew that UNsound sound bite would be retweeted by many, good grief.

I get my eyeballs frosted with studies AND reporting like this. Both groups of study subjects were put on diet regimens designed to lose weight quickly or slowly both groups using some degree of liquid meal replacements. The last time I checked I don’t believe Optifast was served at my Thanksgiving dinner last weekend, how about at yours? I describe in my ebook Skinny on Slim, The Little Black Dress of Diet Books that before you try any diet make sure it passes the Thanksgiving Dinner Test. Hit the buzzer on these folks as they fail on all accounts.

If you talk to any Yo-Yo dieter I’m sure all will agree how easy it is to lose weight, as many admit “I’ve done it many times!” There’s a clue in that statement folks it’s the word “diet” because diets don’t work – period. If you do want to lose weight the secret is in your ability and commitment to change habits and your mindset for the better, for good. I discuss in my ebook details about the National Weight Control Registry of “Successful Weight Losers”, which is a perfect group to emulate if you want to do this.

I feel for people toying with the idea of changing their habits for the better who many now stop in their tracks and exclaim “forget about it!” after reading those headlines.

Let’s hope they find wisdom to embrace change one tiny step at a time so the pebbles of change turn into an avalanche of positive results in time. Don’t give up!

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Posted in Francy Rants, Miss Behavin', Nutrition News, Successful Loser Logic, Who's Zoomin' Who?? | No Comments »

Thanksgiving Musings

October 10th, 2014 No Comments Tags: , , , , , , ,

Time for (Canadian) Thanksgiving
Are you taking time?
To ponder your many blessings
Or following through blind

Is it just a day off?
Or do you take time to dwell?
On special people around you
And the stories they tell

Do you plough through the day
Like a freight train at high speed?
Or take a few quite moments
To just stop and take heed

A deep breath is a blessing
A warm abode is too
Does this fill you with appreciation?
Or do you just sit and stew?

Do you have legs to walk with?
And eyes that gleam bright?
A heart that beats loudly
And a strong will that ignites?

If you woke up this morning
On the green side of the grass
Make the best of Thanksgiving
Help your gratitude last

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Posted in Rhyme Time! | No Comments »

Shrinking Spirits

August 15th, 2014 No Comments Tags: , , , ,

Wine
May be divine
In the good ole summertime

Port
May give support
After dinner on your porch

Beer
May make you cheer
While sitting out by the pier

Alcohol
Awareness overhaul
Before it overcomes us all

Consideration
For moderation
Food for thought & contemplation

Take a sip
Between your lips
Just cut back a little bit

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Posted in Foodie Fundamentals, Rhyme Time! | No Comments »

Mulling Over Menus…. Let’s Do a “Better Choices” Makeover

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

Eating outside of the home has become a more popular pastime for many. The latest research tells us we eat more when eating out. However, who doesn’t love to eat out, have a fab chef whip up my food while a hospitable waiter tops up my wine glass? No on, that’s who! I find in the summer dining out, especially at an open air restaurant is just what the summer season ordered. There’s nothing finer than sipping an icy chilled glass of pinot blanc at an outdoor cafe on a wonderful summer eve, wearing strappy sandals and a cool flowy dress….. ahhhhhh

Let’s do the Surf & Turf - Let’s face it folks, as eating out becomes more and more a part of our routine, we can no longer use the excuse “…oh my, this is an occasional treat…” now can we? If your summer wardrobe has shifted into MuMu wear because of the whining after all of the dining, we need to take stock, now. I’m not being a Debbie downer saying stay home and nosh on cottage cheese on your deck. I AM suggesting you take stock of my “awareness is bliss” strategies from my ebook Skinny on Slim, The Little Black Dress of Diet Books advice and do some number surfing and choice turfing to sub in better choices. Sound good?

I did some number surfing, as an example using popular menu items from The Keg. Here are some of my findings:

Starters
Garlic Cheese Bread – 1193 calories, 79 g fat
Calimari – 466 calories, 17 g fat
Spinach Salad – 428 calories

Main Course
Sirloin Oscar – 899 calories, 66 g fat
Garlic mashed potatoes – 379 calories, 23 g fat

Dessert
Brownie Sundae – 1105 calories, 51 g fat
Chocolate cake – 889 calories, 50 g fat

Dinner Do-Over – Making Better Choices – Easy As 1, 2, 3

So let’s rewind this tape folks. If you indeed go out to eat more regularly AND want to remain in summertime shape, making better choices isn’t all that hard. Listen up:
1) For starters, have a little snack before you go out to take the edge off of your appetite. When you do that you won’t eat like a buzz saw when you sit down.
2) Next, wear something you feel fabulous in and focus on the fun time out. You’re not in contention for winning the pie eating contest at the county fare – so get chatty and enjoy the overall experience.
3) Start sipping bubbly…. mineral water, that is. You want to get hydrated AND have your wits about you as you deal with a waiter full of delectable “up sell” ideas and social saboteurs, so if you start into the alcohol too soon you will throw all caution to the wind before you put the napkin on your lap. Don’t do it to yourself! If you plan to order alcohol limit yourself to 2 glasses max.
4) Eat slowly and enjoy your food. Plan to take some home. You KNOW those serving sizes are enough for 2 meals so focus on having half right at the beginning, then you’ll bring home the rest to savour tomorrow. Double the pleasure!

Starters
Table Bread (1/4 loaf) – 140 calories
Mixed Greens Salad – 132 calories Or salad noted above and ask for the dressing on the side and make it half dressed (ooo-la-la!!)

Main Course
8 oz Steak – 321 calories, 14 g fat
Baked potato 385 calories, 10 g fat (ask for the fix ins on the side and proceed with caution)
Mixed Veg 132 calories

Dessert
Mint tea, finish the mineral water

Just a few more pointers:
5) I usually don’t have any bread as I figure why waste calories on this sort of thing. If it’s super amazing I’ll enjoy a piece with soup or salad, but will have 1 slice.
6) When my main meal comes I’ll cut my entree and potato in half as I make a conscious decision to take half home. As the wine flows I may finish it all unwittingly so doing this is my way of making up my mind first.
7) As dinner time lingers so does my feeling of fullness. I hate that “stuffed like a sausage feeling” especially when I’m all dressed up so decide to stop despite how amazing the waiter makes the desserts sound. I can have it, some other time. I use my “just for today” strategy, that I will forgo dessert today, but can enjoy it another time.

If you find yourself eating out more often because of the season, or because of business travel or you’re just a socialista, do some menu mulling and meandering to help you make better choices. Remember a lot of these are loaded with sodium so beware of that nutritional nugget too. Aim to get your full activity level up when you do eat out more often. Keep in mind, if you walk a 3 mile an hour saunter it’ll be a 3 hour, 9 mile walk to work off the calories of that piece of chocolate cake alone!

Learn to trade off by surfing and turfing and enjoy the entire dining experience, not only the eating part. Sound good?

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

To the Core

June 9th, 2014 1 Comment Tags: , , , , , , , , ,

I’ve been intending to change up my springtime mat routine, doing more mulling over, thinking, pondering, planning…. hmmmmm. You see, in my e-book Skinny on Slim, The Little Black Dress of Diet Books I talk about activity and exercise, including my mat routine. It’s my 16 minute, every second day in to my hourglass. My personal muscle preservation project. My routine is comprised of lunges, squats, stretches, push ups, a floor routine of leg exercises, ab crunches and arm weights. Nothing too taxing, complicated or time consuming.

Muscle tissue is golden, being so metabolically active. Muscle is to our body is like lycra or spandex is to our clothes – it makes us look more svelte and trim. Moreover it makes us stronger to undertake everyday activities with greater ease. Being north of 50, holding on to this precious tissue and even building some is part of my overall goal. If I don’t work on this, my muscle mass will be in the decline, so I am controlling all that I can to hold on to what I’ve got!

I took some of my own advice lately. My adage of “awareness is bliss” and let it all hang out doing the mambo with the mirror – good grief. It looked like my ab’s have been on vacation, being a bit too relaxed of late. I got honest with myself and decided I needed to get back on my mat routine more regularly and take it up a notch or two.

I have read a few too many recommendations by kinesiologists about the benefits of doing burpees. It finally niggled away at my conscience. You know this horrid exercise – you hit the deck, thrust your feet back then forth and stand up again – ug. Many years ago when I trained for competitive tennis I remember doing this exercise. Since that time, I have established a love affair with my activity routine and realize I’m a little too cushy resulting in my more relaxed abs. So on this fine day after I finished my routine I added 10 repetitions of burpees and live to tell the tale.

Now that I have publicly declared starting these, I will report back occasionally on how they’re working for me. Time to up the ante on my core adding to my 16 minute investment into my hourglass. Stay tuned!

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Posted in Miss Behavin' | 1 Comment »

Olympic Motivation

February 19th, 2014 No Comments Tags: , , , , , , , , , , , ,

I’ve been doing more pondering about the various aspects of the Olympics and how they bring meaning to our lives. Take the flame for instance. It’s a perfect symbol of motivation as it travels over hills and dales, oceans and seas, towering snowcapped mountains and cavernous valleys four years to the host city. Each day that flame is lit represents that internal glow in our own lives to be better, go further, get stronger.

I chuckled when I did my mat routine recently with weights and flexibility exercises contrast to those buff speed skaters in mind. I bent and stretched to just touch my toes and lifted those 10 pound weights tightening my core, cause I too can do just a little bit better.

I won’t be joining an iron man or olympic team any time soon because tortoises don’t qualify. I will however be more mindful of how I can do my body right one baby step at a time. Maybe I’ll take a stroll at lunch on a workday; perhaps I’ll forgo food offerings that aim to sweeten my work setting; how about getting down on my mat an extra day or two in the week to tighten my core or make my lunch with the seasonal fare adorning my fridge.

More olympic food for thought as I strive to be a little healthier today than yesterday.

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Posted in Miss Behavin' | No Comments »

Rethink Shrink!

December 27th, 2013 No Comments Tags: , , , , , , , , , , , ,

I don’t know about you, but I need to take action on my stomach stretch receptors and fast to help make them shrink back to normal. How about you? Between the parties, the dinners,the lunches and the brunches my tum-tum has gotten used to eating and drinking a bit more than usual, don’t ya think? If I don’t do a full court press on this soon it might be hard to do a 180 shift if I wait until January 1 or later.

Last week while I was working around 10:00am my stomach was making those fake hunger grumbling sounds as if I was fasting for Ramadan and it was almost sundown. It wasn’t. I just had breakfast a few hours ago, and my brain knew that my stomach was playing a game – na na na na na.

One important strategy is up the ante on exercise and activity now that you have some spare time on your hands. Take in all that winter has to offer, bundle up and vamoose outside and move that caboose – walk, play, toboggan, shovel….

The other thing NOT to do is fall prey to the ole “oh, I won’t eat all day and wait for dinner”. No no no on that one. You can head down a slippery slope of binging and fasting as fast as you can say Dahoo Dorey. Don’t skip ANY meals and make sure you get your appetite suppressant- protein at meals to ensure you feel satisfied. If your blood sugar plunges too quickly because you’ve only  nibbled on veggies and fruit all day you’ll be truly famished and tempted to nosh on those many leftover goodies that may be hanging around. Why do they call them goodies when at this point we know they aren’t??!!

Speaking of which, make a plan to share your goodies with neighbours, family, friends, perhaps freeze some. But if all of these treat dishes are sitting under your nose for the coming week you can do a big slide-a-rooney from now to New Year’s and your slinky black number you were planning on wearing New Year’s Eve might need to be taken out – OUCH.

I don’t think that’s part of your plan. So put your thinking cap on and fast, make a plan, check it twice and for goodness sakes, think shrink!!

And speaking of little black dresses, get reading Skinny on Slim The Little Black Dress of Diet Books and fast, for more healthy and stealthy tips which will set you up perfectly to take on the New Year right around the corner.

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Posted in Eating Vortex, Miss Behavin', Successful Loser Logic | No Comments »

Raise your spirits? Drinking alcohol & eating…..

August 23rd, 2013 No Comments Tags: , , , , , ,

It has been said many times when you eat or drink more calories than you burn you gain weight. Although it seems like such a simple phenomenon, it really is far from it. Take drinking alcohol for example, I just read about a study looking at food and drink intakes of men and women who drink moderately. They showed that men consumed an additional 433 calories on days they drank moderately while women ate 300 extra.

Let’s do some math, shall we: say men drink moderately 2 days each week and overdo it by 433 calories each time while women do the same for 300 each time. In one year men could gain 13 pounds and women 9 pounds. This scenario certainly is conservative keeping in mind the multitude of “drinking opportunities”: business travel, biz lunches and biz dinners, vacations, long weekend celebrations, special occasions like Thanksgiving, Christmas, Easter, New Year, not to mention special family special times like birthdays, weddings, anniversaries, then there are TGIF’s or a pick me up after a bummer of a day. Have I made my point? Adding alcohol to your diet without precautionary restraints is like adding gasoline to your bar-be-que and yes soul sister, it can really blow!

Some experts feel dieters should go the “Prohibition” route and dry out while trying to lose weight. I’m a big believer in learning how to handle eating and drinking challenges head on, because in life you’ll need to face these eventually, so why not start today. Also, why miss out and hide away from the joys of life?

Who doesn’t know that feeling of “throwing caution to the wind” where your diet is concerned (among other things) after that first few sips of your icy pinot gris while enjoying it to the max in an outdoor cafe near you. Although it’s easier than pie to overdo it during that time of “lower restraint” I mapped out a cheat sheet of sorts of “Strategies to Dine Out By” in Chapter 9 “Handling Curveballs & Challenges” in Skinny on Slim. Check it out, won’t you?

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

Extra PUSH

August 5th, 2013 No Comments Tags: , , , , ,

A cloud filled sky
A morning sigh
It rained all night
And I ask why?

My thyroid pill
From the windowsill
Need an extra boost
More espresso I will

It’s dark outside
My goal to abide
To take my walk
But I will confide

A sleepy head
Wanna stay in bed
Some cooler temps
That chill I dread

I drag my butt
My eyes half shut
The morning splendour
Helps me out of my rut

Those distinct bird calls
The trees stand tall
A rosy sky gleams
And I no longer stall

Around the bend
My walk does end
Ready to take on the day
A productive one I will spend….

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Posted in Miss Behavin', Rhyme Time! | No Comments »