I'm winding up my 90 day Insanity/Wellness challenge. I'm down 20lbs, several inches and feeling pretty good to say the least....looking much better as well. I've received many compliments from friends, colleagues and patients over the past 2 weeks regarding my progress, self discipline and perseverence. But, I've still got 7 more lbs I'd like to lose and the worst that could happen now is to allow success go to my head.
Here's Your Healthy Tip of the Day: If you are near to or have reached your fitness goals, this does not mean you're ready for the 'whoopie wagon'. Maintain your regime and stay on course. Cheating once a week is fine, but repetitive cheats on your diet and exercise will get you right back to where you started. Remember how tough the road to losing 20lbs or more was? Do you want to do that all over again or do you want to continue to enjoy wearing a smaller size and a much higher quality of life and health???? Donate all the 'fat' clothes, treat yourself to some very special pieces for your wardrobe and that alone will keep you from porking up again. I'll be out there watching you....and you'll be watching me!
Showing posts with label weight watchers. Show all posts
Showing posts with label weight watchers. Show all posts
Monday, April 2, 2012
Tuesday, November 30, 2010
Eating Out Without Overeating
During the holiday season, dining out can be extremely challenging; especially if you are salt sensitive like myself. Here are some of the traps and pitfalls you might want to be conscious of when planning to attend all those holiday dinners and parties within the next 6 weeks:
Over-sized portions can really do you in. Most restaurants' idea of an individual portion is actually enough food for three adults! So, be smart and eat most of the green stuff on the plate and only 1/3 of the protein and white stuff. Take a doggie bag home. You can have a hot lunch for two days. This will allow you to eat well and cheap!
Restaurant food seems to be tastier than what most folks cook at home. So, why not do what me and my companion do (for those fabulous places that do cook better than I can!)...split 2 appetizers between you and order one entree and share it. You'd be surprised how full you are walking away from the table and you've tried 3 dishes to boot!
Being starving-hungry when you arrive to a restaurant is like the kiss of death. You'll order far more than you really need, you'll devour the bread basket and in my case, go for what is on the 'no no' salt list and suffer for it later on in the evening. Even if you have to grab a quick piece of fruit or a smudge of peanutbutter on a cracker or rice cake, or a handful of nuts in your pocket for the cab ride before you go out for the evening...do it! You won't be starved by the time you arrive to the restaurant and you will most likely make better food choices.
Once in a while, I'll just order a nice salad and stave off the entree order until I'm finished with my salad. At times, I'll just order a lite appetizer instead of a main course.
Last but not least....the overweight people who love 'safety in numbers'. These are the folks that pick and poke at their food during the first two courses and tell everyone at the table about their diets. Then, when the dessert menu arrives, they try to talk everyone else at the table into ordering 'desserts to share', so they can have their extra 900 calories in sugar and fat. Beware of these eaters...there's a reason why they never lose weight and cajoling you into group participation at dessert time only makes them fatter and kills all the planning and hard work you've done up to this point.
Here's Your Healthy Tip of the Day: Hey...GIVE ME A TIP FOR ONCE! What works for you? Please share with all of us your own healthy tips when dining out!
What works for you?
Over-sized portions can really do you in. Most restaurants' idea of an individual portion is actually enough food for three adults! So, be smart and eat most of the green stuff on the plate and only 1/3 of the protein and white stuff. Take a doggie bag home. You can have a hot lunch for two days. This will allow you to eat well and cheap!
Restaurant food seems to be tastier than what most folks cook at home. So, why not do what me and my companion do (for those fabulous places that do cook better than I can!)...split 2 appetizers between you and order one entree and share it. You'd be surprised how full you are walking away from the table and you've tried 3 dishes to boot!
Being starving-hungry when you arrive to a restaurant is like the kiss of death. You'll order far more than you really need, you'll devour the bread basket and in my case, go for what is on the 'no no' salt list and suffer for it later on in the evening. Even if you have to grab a quick piece of fruit or a smudge of peanutbutter on a cracker or rice cake, or a handful of nuts in your pocket for the cab ride before you go out for the evening...do it! You won't be starved by the time you arrive to the restaurant and you will most likely make better food choices.
Once in a while, I'll just order a nice salad and stave off the entree order until I'm finished with my salad. At times, I'll just order a lite appetizer instead of a main course.
Last but not least....the overweight people who love 'safety in numbers'. These are the folks that pick and poke at their food during the first two courses and tell everyone at the table about their diets. Then, when the dessert menu arrives, they try to talk everyone else at the table into ordering 'desserts to share', so they can have their extra 900 calories in sugar and fat. Beware of these eaters...there's a reason why they never lose weight and cajoling you into group participation at dessert time only makes them fatter and kills all the planning and hard work you've done up to this point.
Here's Your Healthy Tip of the Day: Hey...GIVE ME A TIP FOR ONCE! What works for you? Please share with all of us your own healthy tips when dining out!
What works for you?
Wednesday, October 6, 2010
What Is DeTox Anyway?
The term 'detox' has become quite the buzzword recently. I'm ageing myself when I say that detox used to mean that you had a really fun weekend and come Monday morning, it was back to seltzer, salads and soups. Today, 'detox' is used to describe everything from colonics to rehab.
I'm going to give you my 'take on detox'. Real simple, real easy. It all comes down to cellular nutrition, respiration and regeneration. Good cells produce good organs and glands. Everything you eat, drink and smoke affects the cells. If the cells get too much booze, nicotine, sugar and other 'stuff', their homeostasis becomes sluggish and 'gunk' builds up. That's why you get a stomach ache, have insomnia, have a smoker's cough, gain weight and just can't seem to do much at the gym.
The idea of 'good detox' is to accelerate the removal of impurities on the cellular level. This leads to weight loss, better sleep, more energy and total wellness.
Here's Your Healthy Tip of the Day: You don't have to purge, suffer colonics, starve yourself or drive your mind to madness figuring out the Weight Watcher's Points. You only need a good Wellness Program, designed just for you and your lifestyle that will help you gently make some healthy changes for longterm results. Take the free questionaire today and find out what you can do to detox the easy way!
http://www.surveymonkey.com/s/H2927XR
**Note: before engaging in any nutrition program, consult with your MD to ensure you are a candidate for this type of activity.
I'm going to give you my 'take on detox'. Real simple, real easy. It all comes down to cellular nutrition, respiration and regeneration. Good cells produce good organs and glands. Everything you eat, drink and smoke affects the cells. If the cells get too much booze, nicotine, sugar and other 'stuff', their homeostasis becomes sluggish and 'gunk' builds up. That's why you get a stomach ache, have insomnia, have a smoker's cough, gain weight and just can't seem to do much at the gym.
The idea of 'good detox' is to accelerate the removal of impurities on the cellular level. This leads to weight loss, better sleep, more energy and total wellness.
Here's Your Healthy Tip of the Day: You don't have to purge, suffer colonics, starve yourself or drive your mind to madness figuring out the Weight Watcher's Points. You only need a good Wellness Program, designed just for you and your lifestyle that will help you gently make some healthy changes for longterm results. Take the free questionaire today and find out what you can do to detox the easy way!
http://www.surveymonkey.com/s/H2927XR
**Note: before engaging in any nutrition program, consult with your MD to ensure you are a candidate for this type of activity.
Friday, August 27, 2010
Eating Disorders Part 3 - Binge Eating
Well now...before you say to yourself, "I've been so good this week - been to the gym, worked out, dieted and turned down the bread and sweets; I think I'll go out Friday night and whoop it up"......read on!
The last part of this week's Eating Disorders Series will deal with Binge Eating. ROAED has defined Binge Eating as: individuals who consume large quantities of food in a short amount of time. However, these individuals do not use compensatory behavior in an attempt to eliminate their food. Prevalence of binge eating disorder is on the rise. Now, after working so hard all week to stay on track and workout to have a healthy body, why would you mess it all up by eating a whole box of cookies or whole chocolate cake?
Here's Your Healthy Tip of the Day: You've worked hard all week and you deserve to be nice to yourself. So, if it's a sweet tooth that does it for you, go to the finest pastry shoppe in town, order a beautiful piece of pastry with a lovely cup of coffee, tea or other beverage. Sit down and take your time to enjoy that one piece of pastry. You'll be satisfied and feel like you've truly indulged yourself. Plan to take a long walk, bicycle ride or some other type of light aerobic activity afterward. Remember, sugar is like rocket fuel to the body, so you might as well burn it off! But most of all, what YOU see in the mirror is what counts most. A healthy, well maintained body is a beautiful body. You don't have to be 6ft tall with flamingo legs, or have abs of steel. A healthy, toned body that's healthy and happy on the inside will radiate to the outside for the whole world to see!! If you don't think you can do all this on your own, enroll yourself today in my Wellness Program. Together, we will get you going on your journey to a healthy and beautiful/handsome you!
917-701-7582
k@kmondesire.com
courtesy: http://www.roaed.org/index.php?nav=4&subnav=7
The last part of this week's Eating Disorders Series will deal with Binge Eating. ROAED has defined Binge Eating as: individuals who consume large quantities of food in a short amount of time. However, these individuals do not use compensatory behavior in an attempt to eliminate their food. Prevalence of binge eating disorder is on the rise. Now, after working so hard all week to stay on track and workout to have a healthy body, why would you mess it all up by eating a whole box of cookies or whole chocolate cake?
Here's Your Healthy Tip of the Day: You've worked hard all week and you deserve to be nice to yourself. So, if it's a sweet tooth that does it for you, go to the finest pastry shoppe in town, order a beautiful piece of pastry with a lovely cup of coffee, tea or other beverage. Sit down and take your time to enjoy that one piece of pastry. You'll be satisfied and feel like you've truly indulged yourself. Plan to take a long walk, bicycle ride or some other type of light aerobic activity afterward. Remember, sugar is like rocket fuel to the body, so you might as well burn it off! But most of all, what YOU see in the mirror is what counts most. A healthy, well maintained body is a beautiful body. You don't have to be 6ft tall with flamingo legs, or have abs of steel. A healthy, toned body that's healthy and happy on the inside will radiate to the outside for the whole world to see!! If you don't think you can do all this on your own, enroll yourself today in my Wellness Program. Together, we will get you going on your journey to a healthy and beautiful/handsome you!
917-701-7582
k@kmondesire.com
courtesy: http://www.roaed.org/index.php?nav=4&subnav=7
Thursday, August 26, 2010
Eating Disorders Part 2 - Bulimia Nervosa
Now that you are aware of what Anorexia Nervosa (AN) is, read on and learn about Bulimia Nervosa (BN):
Reaching Out Against Eating Disorders (ROAED) defines Bulimia Nervosa as: "a disorder in which individuals eat excessive amounts of food in a short period of time and afterwards eliminate this food from their body through some type of purging behavior."
Here are some criteria for diagnosis of bulimia nervosa:
• Recurring episodes of binge eating, characterized as an uncontrollable consumption of food in a short period of time
• Episodes of purging behavior following binging episode in which the individual tries to prevent weight gain through self-induced vomiting, laxatives, diuretics, enemas, fasting, or excessive exercise
• Self-evaluation is influenced by weight and body shape.
Bulimia nervosa is specified into two types:
• Purging Type: In this type of bulimia, purging behavior is in the form of self-induced vomiting or through the use of laxatives, diuretics, or enemas.
• Nonpurging Type: In this type of bulimia, fasting or excessive exercise is the compensatory behavior that is used to prevent weight gain. There is no self-induced vomiting.
Here's Your Healthy Tip of the Day: BN affects men, women and children. Did you know that constant self-induced vomiting can cause the stomach acids to erode the esophageal tract? This can lead to ulcers and cancer and life long health problems. If you or someone you know suffers from BN, get help! Contact the nice people at ROAED today via the link below.
Courtesy: http://www.roaed.org/index.php?nav=4&subnav=7
Reaching Out Against Eating Disorders (ROAED) defines Bulimia Nervosa as: "a disorder in which individuals eat excessive amounts of food in a short period of time and afterwards eliminate this food from their body through some type of purging behavior."
Here are some criteria for diagnosis of bulimia nervosa:
• Recurring episodes of binge eating, characterized as an uncontrollable consumption of food in a short period of time
• Episodes of purging behavior following binging episode in which the individual tries to prevent weight gain through self-induced vomiting, laxatives, diuretics, enemas, fasting, or excessive exercise
• Self-evaluation is influenced by weight and body shape.
Bulimia nervosa is specified into two types:
• Purging Type: In this type of bulimia, purging behavior is in the form of self-induced vomiting or through the use of laxatives, diuretics, or enemas.
• Nonpurging Type: In this type of bulimia, fasting or excessive exercise is the compensatory behavior that is used to prevent weight gain. There is no self-induced vomiting.
Here's Your Healthy Tip of the Day: BN affects men, women and children. Did you know that constant self-induced vomiting can cause the stomach acids to erode the esophageal tract? This can lead to ulcers and cancer and life long health problems. If you or someone you know suffers from BN, get help! Contact the nice people at ROAED today via the link below.
Courtesy: http://www.roaed.org/index.php?nav=4&subnav=7
Wednesday, August 25, 2010
Eating Disorders Part 1 - Anorexia Nervosa
Reaching Out Against Eating Disorders (ROAED) is a wonderful orgainzation dedicated to helping individuals with eating disorders. They have defined Anorexia Nervosa (AN) as:
Anorexia Nervosa
"...a disorder in which individuals exhibit significant weight loss and extreme restrictions in their food intake.
While it has been estimated that up to 90%1 of those suffering from this disorder are women and girls, the prevalence rate of eating disorders among men is on the rise."
"The Diagnostic and Statistical Manual, 4th Edition (DSM-IV) lists the following criteria for diagnosis of anorexia nervosa:
• Refusal to maintain what is considered a normal body weight for that person’s age and height
• Intense fear of gaining weight
• Distorted view or denial of their actual body weight and/or shape
• Loss of menstrual cycle
Anorexia nervosa is specified into two types:
1. Restricted Type:
• This type of anorexia is categorized as a severe restriction of food intake with the absence of binge-eating or purging.
2. Binge-Eating/Purging Type:
• This type of anorexia is categorized as engaging in binge eating or purging behavior while exhibiting behaviors classified as anorexia. Purging is characterized as a way to eliminate food from your body either through self-induced vomiting, excessive exercise, or through laxatives, diuretics, or enemas.
In addition to the diagnostic criteria, the following are considered warning signs, or possible precursors, of anorexia nervosa:
• Restricting certain types of food and the amount of food intake
• Preoccupation with weight, body shape, and calorie and fat content of food
• Dramatic weight loss
• Excessive exercise
• Distress over body weight and shape
• Withdrawal from previously enjoyed activities, and from family and friends"
Here's Your Healthy Tip of the Day: If the above description sounds like you or someone you know, log onto the website listed below and read a bit more about AN. Give the ROAED people a call and have a chat with them. AN is the leading cause of death with respect to mental health conditions and it affects men, women and children.
courtesy: http://www.roaed.org/index.php?nav=4&subnav=7
Anorexia Nervosa
"...a disorder in which individuals exhibit significant weight loss and extreme restrictions in their food intake.
While it has been estimated that up to 90%1 of those suffering from this disorder are women and girls, the prevalence rate of eating disorders among men is on the rise."
"The Diagnostic and Statistical Manual, 4th Edition (DSM-IV) lists the following criteria for diagnosis of anorexia nervosa:
• Refusal to maintain what is considered a normal body weight for that person’s age and height
• Intense fear of gaining weight
• Distorted view or denial of their actual body weight and/or shape
• Loss of menstrual cycle
Anorexia nervosa is specified into two types:
1. Restricted Type:
• This type of anorexia is categorized as a severe restriction of food intake with the absence of binge-eating or purging.
2. Binge-Eating/Purging Type:
• This type of anorexia is categorized as engaging in binge eating or purging behavior while exhibiting behaviors classified as anorexia. Purging is characterized as a way to eliminate food from your body either through self-induced vomiting, excessive exercise, or through laxatives, diuretics, or enemas.
In addition to the diagnostic criteria, the following are considered warning signs, or possible precursors, of anorexia nervosa:
• Restricting certain types of food and the amount of food intake
• Preoccupation with weight, body shape, and calorie and fat content of food
• Dramatic weight loss
• Excessive exercise
• Distress over body weight and shape
• Withdrawal from previously enjoyed activities, and from family and friends"
Here's Your Healthy Tip of the Day: If the above description sounds like you or someone you know, log onto the website listed below and read a bit more about AN. Give the ROAED people a call and have a chat with them. AN is the leading cause of death with respect to mental health conditions and it affects men, women and children.
courtesy: http://www.roaed.org/index.php?nav=4&subnav=7
Thursday, June 3, 2010
Fitness Buddies
Sometimes, it's a bit difficult to stay with your fitness program. Many people join gyms, Weight Watchers, hire personal trainers, nutritionists...just so that the road to wellville isn't a lonesome journey. The patients that enroll in my wellness program are given an individualized program that encompasses the psychology of wellness to what exercises and food choices over the longrun will create better health and overall wellness in their lives.
Here's Your Healthy Tip of the Day: There's a SECRET WEAPON that's FREE and readily available for you to use on your fitness journey. It's called A BUDDY! What's a buddy? It's your dog that needs his/her exercise that's the cheapest and most fun exercise machine. A buddy is a friend who also wants to get healthy and joins you for a pot luck healthy dinner on your rooftop garden, while you both plot your wellness plan for the upcoming week. Your buddy is someone you see in the park or gym everyday, also alone, who you might engage into a fitness session together. Your buddy is your personal computer which is a plethora of worldwide information on exercise, nutrition and other healthy information. Ever go onto Twitter and explore organic food groups? There are people all over the world willing to share their experiences and knowledge.
Get a buddy and get fit!
Here's Your Healthy Tip of the Day: There's a SECRET WEAPON that's FREE and readily available for you to use on your fitness journey. It's called A BUDDY! What's a buddy? It's your dog that needs his/her exercise that's the cheapest and most fun exercise machine. A buddy is a friend who also wants to get healthy and joins you for a pot luck healthy dinner on your rooftop garden, while you both plot your wellness plan for the upcoming week. Your buddy is someone you see in the park or gym everyday, also alone, who you might engage into a fitness session together. Your buddy is your personal computer which is a plethora of worldwide information on exercise, nutrition and other healthy information. Ever go onto Twitter and explore organic food groups? There are people all over the world willing to share their experiences and knowledge.
Get a buddy and get fit!
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