Fatness Kills – Part 2

If you believe that  (Fatness kills) and you decide it’s worth it to change your lifestyle consider these 4 – hardest of your life, but totally worth the effort – steps:

1) Dream a new you.

2) Dig deep in the emotional challenges that lie under the habits keeping you from your dream.

3) Work hard.

4) Keep going it takes lots of practice.

As a society we don’t practice or exercise our tenacity through difficulty very often or very well.  We quit our diets, we quit or relationships, and the most heartbreaking thing to me is that we quit on our own dreams.

When Erica of my last post, the Runner’s World cover girl was six years old did she dream she’d have the thighs of a linebacker when she was a grown up lady? I don’t think so. So why does she promote this reality that isn’t her dream?

Because it’s so damn hard to live in alignment with your dreams.

It’s hard for her in ways I can’t possibly know.  But I will tell you this, living a life true to my dreams is hard in ways I never expected it would be.

There are challenges that you don’t see coming, things you never imagined would change do, and you have to hold on to what you believe in like it is life or death.

When you waiver from a life in-line with your dream (and everyone does for a moment) collect your head, accept the work it takes and go back to the dream. Amidst the challenge you have to know for certain what your dream looks like, feels like and smells like so when the cupcakes are delivered (or how ever things get hard for you) you can stay true to your dream and the life that aligns with it.

Don’t give up on your dreams or yourself.  Remember exactly what you dreamed in the first place and attach your discipline to that dream!

EVERY Weight loss plan on the market will work for you if you have 2 beliefs:

Weight loss plans are not published if they have never been successful and yet most of the diets out there fail more people than they serve (yes sadly even Fill Your Cup.) The 2 thoughts that determine your success are:

#1) I believe this process can and will work for me.

#2) I am worth the effort.

If those two thoughts ring loudly in your ears every minute of the day, they will become beliefs. When those two thoughts are big, you can feel them in your heart and in your gut. Then your weight loss process will be successful.

When people fail at their plan it is because one (or usually both) of those beliefs are faltering. People failing, have gotten more weak in their belief than their appetite is strong.

Stay strong. Believe in your process. YOU ARE WORTH IT! Fill Your Cup.

Congratulations on getting over your fear of getting fat.

This link inspired a bit of controversy with in me and I’ve been deciding how to write about it for a few weeks.  Please watch. What do you see or feel?

www.mindbodygreen.com/0-17099/this-inspiring-fitness-video-celebrates-real-women-working-out-yes.html

There’s a part of me that applauds this and says right on!  Keep moving no matter what you look like on the outside.  How you feel is more important.  I decided what bothered me was not knowing if this video was an early step on a woman’s upward trend toward health or is the video condoning a lifestyle for complacency about weight?

If this is video is one of the first steps out of obesity then, lets say it again, RIGHT ON!  But if  it is saying fatness is my way of life and I accept it then, WAKE UP!  Obesity is a lifestyle that will kill you.  Cancer, diabetes, and heart disease all kill the obese more than everyone else.  And yet, obesity is now the norm, 66% of Americans are on their way to a morbidity statistic.  There are macro concerns like healthcare costs but I’m more interested in what chosing to be obese, (an overfed version of the human form) which everyone knows is unhealthy, does to your headspace.

Hey lady in the Video, Is the exercise you demonstrate with passion step one of your multi-step plan to health and wellness?  Or should we say with Somecards…

Fat somecard

In an effort to improve self-esteem, we have lost integrity.  “You are okay and I’m ok” but we have the hope and inner strength to be more than ok if we will enact some discipline.  With out a full night’s sleep, or careful attention, it is easy to confuse self-acceptance with complacency.  If you are living a life that demonstrates your values then you should carry self-acceptance.  You are living with integrity and honoring yourself, you deserve it.

If you aren’t then have the discipline and self-respect to change.  Our meaningful challenges are not ones we conquer in a week or a month or even a year, our meaningful challenges are those we struggle with and work on most of our lives. In the work, we make progress.  If you find yourself running into a challenge (time after time) and then accepting yourself as you are and giving up the work, you are complacent.   Self acceptance isn’t possible from there because you have no integrity.

Live, as you believe.  You are worth it.  Fill Your Cup.

 

10 GOOD Choices on the ready!!

“It is our choices, Harry, that show what we truly are, far more than our abilities.”   – J.K. Rowling

With almost every weight loss coaching client there is a conversation early in our work about a binge eating situation usually when they have downtime in life.   Since I don’t believe in “free foods or “cheat days” to shove their discomfort into I had to direct people to good choices.  It is important that the choices are good for them, for their moments where the indulging is eminent and so I ask for a list.

What are 10 things you can do all by yourself to make yourself calm/happy/full/fulfilled?

For me today (it changes often) here’s my list of good choices rather than taking down time to snack:

1)   Spend time improving my garden

2)   Chopping vegetables to make something yummy, for later

3)   Check the Linked In of my cousin who is rebranding herself and make a positive notes in cyber space

4)  Listen to my best friends’ incredibly talented daughter’s  podcast http://www.rrpod.com/hilarious-online-reviews-out-loud-podcast and laugh till my side aches (hey it’s core work)

5)   Put pictures in my children’s photo albums

6)   Go for a walk

7)   Make a new playlist

8)   Clean a drawer with the intention of giving 5 items to goodwill

9)   Leave a positive voicemail for a friend

10)  Read one of the 4 books my husband is sure I will love!  (and I will, I just haven’t made time…)

 What are 10 things you can do all by yourself to make yourself calm/happy/full/fulfilled?

Go out there and make good choices! Fill Your Cup….

Squash Blossom Salad Recipe

This recipe idea was born from scanning from several internet sites that came up on my smart phone while I was waiting with Andy at the DMV for our truck title paperwork.   Normally when I’m waiting in lines in the every-day-adult-job-kind-of-way, I practice pelvic floor work.   After all, no one can tell what you are doing. But since I was with Andy all weekend with no kids, I thought “that” was covered so I started asking my smart phone about squash blossoms. We have a raised vegetable garden in Park City that is growing the most incredible blossoms and I couldn’t remember if they were edible or not.

photo 1 photo 2 photo 3

I found that they are edible! So taking some suggestions from Google and then add the Julie-flavors you will recognize from my twitter feed as my favorite ingredients avocado, honey, sweet vinegar, and seeds, I came up with this:

Ingredients:

  • Butter lettuce,
  • A sliced avocado,
  • Squash blossoms
  • Sesame seeds
  • Prosciutto
  • Dressing: any sweet vinegar, light virgin olive oil, sea salt and orange and lemon zest whisked with a half-teaspoon of brown mustard.
  •  Stuffing for blossoms: plain goat cheese blended with honey

I tossed the butter lettuce, a sliced avocado, prosciutto, with dressing whisked from a honey vinegar (I found it at a specialty market in Salt Lake City called Caputos.) olive oil, sea salt, a bit of mustard, orange and lemon zest.  Then scattered the stuffed squash blossoms and a few sesame seeds for texture – and a bit more protein – over the top. It was a nutty, earthy, savory, sweet, light and healthy cup.

photo 4

Quick Cup-size Recipe with Kale

It was the last day I could use the Kale I bought at the Farmers Market last weekend.  It had started to wilt in the crisper, I took the small bunch of Kale rinsed it in the sink and chopped the kale with my kitchen scissors, I added half of a red onion diced and 3 cloves of fresh garlic.  I added a splash of water and olive oil to attempt a cross between steam and sauté for the mix.  When the color popped on the Kale and it was deep green I put it into the cup then using the leftover olive oil in the skillet I scrambled an egg for protein on top of my semi-salad-sauté with a shake of garlic salt.  It took less than 10 min to make!photo-blog

Small Bunch of Kale

Half red onion diced

1 TBS Minced garlic

One Scrambled Egg

Dash of Garlic Salt on top!

“Suffering is the swiftest steed to redemption.” – Medieval common-phrase

The sad truth is pain avoidance is a bigger motivator than pleasure seeking. So, work with that. If you want to change your body, your health, style, your whatever…. How painful can your imagination make, the idea of being stuck in this situation here f-o-r-e-v-e-r (Can you hear the deep echoing voice?) Sit with that suffering and then redeem yourself!

When I work with a person with cancer, they work hard, they’re all in.   Doing homework isn’t a coaxing thing for a guy with prostate cancer looking toward wearing diapers the rest of his life. He’ll do 20 min of homework not once, but twice a day! The woman getting a flatter tummy before her class reunion isn’t nearly as committed. Why?  The suffering is less.   The humiliation with adult diaper leaking has incredible social pain and being a little chubby at middle age is not only accommodated in our society but also expected.

Find your suffering and you’ll find the courage to develop the self-discipline to Fill Your Cup.

Quitting: a choice

Quitting is a choice.

People without conviction choose it.

Why have you started toward this goal and does it really matter to you? Most people I’ve met who miss their goals get distracted, lose interest and make excuses. If you get past your immediate feelings, and you decide the goal you had matters to you then it’s worth growing up for.

Put your childish ADD, instant gratification excuses aside and develop your tenacity. You are worth it! Unless this goal really doesn’t matter and then deliberately change directions. I’ve yet to meet a weight loss client who says. “The 15 lbs I wanted to lose I’ve decided to keep them and wear them with pride.” But, maybe one day?

Choose wisely. Fill Your Cup.

“Not what we have, but what we enjoy constitutes our abundance.”- Epicurus

To explain portion control, I’ve used the New York City closet analogy a lot. Maybe because most of my clients are women, but most people, male or female seem to understand.

When you have a small closet you only keep the clothes that fit really well.  I’ve had big closets and small closets but I’ve always had items I enjoyed in them.  Even if the closet is very small you have what you cherish. Even in lean years with small closets, I still get out of the house pretty often wearing my favorite things, looking pretty stylish and happy. (Ironically, I may not be troubled by sorting through less ideal choices.)

So with your smaller portion take the time to notice what you really enjoy – what makes your heart swell and your eyes twinkle.  If you only allow yourself to consume the cup of your two hands amount of food (your small closet) what do you pick?

If your lunch doesn’t have the heart swelling affect, maybe wait until a strong craving for what you really enjoy comes to you.  Enjoy your abundance – Fill Your Cup!

“Healthy Choice Alternative”

I saw a magazine headline titled “Healthy Choice Alternatives.”   I looked at the list there were mustardy bread-less ideas for fast food.   Then tips omitting this flavorful thing from a recipe, or buying the low fat alternative of that.

How about this alternative? Don’t satiate your appetite and see if you can determine why you are so hungry?  You just ate a few hours ago.  Accept the feelings that come up and hold on to the discipline it takes to choose to keep your mouth and stomach empty.   If you really can’t stay hungry an extra hour or two and eat modesty, well suffer (and I mean truly agonize) over the consequences of being over full or bloated so you remember next time you want to over eat.  I hope you’ll chose to avoid the suffering, and you’ll find the strength to reign in your appetite.

It’s not easy, but it’s the most reasonable grown up way around the “alternatives.”

What helps you keep up your discipline and eat light even when you are hungry?