Enjoying Christmas without the guilt

Beach House on Sutton @ Redcliffe

Christmas can be a magical time of year.  It is also full of possible challenges and rewards.  Everyone is busy making plans and organising activities around Christmas Day and the holiday season.  Chances for catching up with family and friends as well as feeling stressed at times in the build up.

Just as it is best for us to endeavour to stick to a budget as far as gift giving and activities, we are better off not blowing out our food intake plan too much so we don't have to regret it later.

I myself think it's best to let myself enjoy Christmas dinner, whilst having small portions of the food and drink I like the most.  Everyone has their favourite types of food and there is no need to be too strict for one day.  As long as I don't do it for a full week or a month, everything in moderation.  Enjoy the spirit of Christmas as much as you can I say.

Merry Christmas!

BarbeJeffs@hotmail.com

WL4MBS

How to handle Christmas Party Food, Drink and Gifts

It's good to make the most of whatever type of Christmas parties or lunches you fit into your schedule in the lead up to Christmas Day, so here are a few tips -

• eat something healthy beforehand if you need to
• take something healthy (or not so tempting) with you if you are to "bring a plate"
• take a low calorie drink with you or alternate with water
• chat to people at the food table but don't live there - move away
• focus on talking to and meeting new people rather than food and alcohol
• ask others about themselves or compliment them to focus on others
• have a little of whatever you fancy food wise without going overboard
• if you know you can't stop with "trigger foods" don't go there
• enjoy some music, activities, dance or go for a stroll to get you moving
• be careful giving people food and alcohol gifts if they might have an allergy (or are on "a diet")
• if someone gives you a high calorie food or drink feel free to pass it on to another
• don't be afraid to say you've already eaten or have had enough for now
• you can even say you have to be careful of your health if necessary
• remember to put your own health and goals first

I have reached my weight loss goals.  I still like to eat healthy and improve but know I am free to have a bit of something I like without blowing it.  A little one day isn't a problem, but if you do it the whole festive season it will add up of course.

I've finished my Christmas shopping a bit early luckily within budget so don't have to keep rushing around.  Gradually catching up with friends.

I hope you enjoy the get-togethers in the lead up and choose the events and food choices that are worthwhile for you.  Let me know if you have any questions or comments to share.

Barbejeffs@hotmail.com

WL4MBS

Balancing body image and getting in shape

Balancing accepting your body how it is + getting healthy and in shape can be an issue for people in society these days.  Advertising like the above sign can be very effective getting people's attention as long as it doesn't just lead to shaming by others or more self-loathing and no change (or even more money down the drain).

I also noticed a documentary called Embrace about body image being talked about on a tv show this week.  They talked about how 91% of women aren't happy with their bodies and the documentary maker Taryn Brumfitt realised she wasn't really happy before she had kids either and was into body building.  She wants people to embrace their body as it is as they live their life.

I believe we are better off finding a balance between accepting ourselves where we are whilst also doing what we can to get healthier and in more in shape.  There is always room for improvement as long as we remember to be realistic and gentle with ourselves, so we don't give up altogether. 

Here are some of the areas I continue to work on even after losing weight -

• weight maintenance
• eating healthier
• getting fitter
• getting more toned
• having more energy
• better posture
• having fun

Be the best you can be.  You are worth the effort.  It's a life long lifestyle choice.

BarbeJeffs@hotmail.com

WL4MBS

Watching what you eat

Watching what you eat

The fact is you have to watch what you eat if you want to lose weight or maintain your weight.  The good news is though that it becomes a lot easier when you get into the habit of eating healthy most of the time.  Your choices become more automatic, what you are used to and actually prefer.

Here are some of the ideas I used to improve my eating habits and lose weight -

• reminding myself daily of my goals and why I wanted to change
• checking the labels on packets and drinks to reduce my fat and sugar intake
• choosing healthier snack alternatives like fruit, yoghurt or rice crackers
• making myself vegetable juices to fill up on in the evenings
• having lean meat and fish
• trying different vegetables for variety
• having a plan and taking alternative snacks with me
• making my own choice of an occasional 'treat' whilst I was out
• putting my health first above pleasing others
• avoiding dependence on pre-packaged diet foods and shakes
• not cutting up whole food groups like some fad diets
• having realistic long term weight loss goals
• using various ways to watch progress like scales, BMI, waist measurement, clothes

So there are some basic ideas for weight loss I used the last few years.

BarbeJeffs@hotmail.com

WL4MBS

You can see more weight loss tips in my first 10 posts this year.

How to Get into the Healthy Habits Mindset

I knew when I wanted to lose weight I had to get back to the Healthy Habits Mindset I had had when I'd lost weight before and kept it off for years.  The key is to not to procrastinate but take action until your new healthy habits become almost automatic.  You won't have to struggle anymore because it will be just a part of you and what you do.

Here are some of the habits I had to change -

• check the labels on the food I was eating more carefully and set limits
• plan basically what I was prepared to eat at home and whilst I'm out
• be prepared with healthy snack alternatives
• make myself vegetable juices at home to get healthier and fill me up
• plan when to exercise for how long and have alternatives
• make my own choices of what I would have, when and how much
• put my health first as much as possible whilst still having fun
• change the way I think and feel about food
• be prepared to make other changes in my life I'd avoided
• set myself reminders about my goals for continued motivation

That's it for now and once again any ideas of your own let me know.

"We are what we repeatedly do;  excellence, then, is not an act but a habit."  Aristotle

Cheers

BarbeJeffs@hotmail.com

WL4MBS

How will you play once you lose the weight?

Dancer at West End Festival playing around

I love dancing and fancy dress myself but I've never gone as far as this girl did.  Looks like she was having the 'time of her life' though flying up in the air with some help trying to recreate a move.

What would you like to be able to try once you lose some weight and get a bit fitter?
Have you been holding yourself back from doing something you once did or would like to try?

Here are a few things that come to mind you might wish you could do or plan to do one day without the weight -

dance

sing

dress up

perform

show off

have fun

fly

travel

play games

play with kids

sport

run

hike

yoga

experiment

change jobs

change roles

study

parachuting

hang gliding

parasailing

Well the possibilities are pretty endless, so see what it brings to mind for you that you may have been putting off.  Let me know if you have one to share.

BarbeJeffs@hotmail.com

WL4MBS

Birthday Fun

Birthday Fun at Valley Fiesta snap with KLP's Chrissy

I've been having quite a good time the last week or two leading up to my birthday on the weekend.
After a few lunches with friends and the West End Festival last weekend, I topped it off by going to the Valley Fiesta again this year on the day.

Some of the highlights for me from the Valley Fiesta included free music -

• The Vines one of my favourite rock bands back with old and new songs
• KLP's dance songs and a photo with Chrissy afterwards
• Jess Hunt a powerful new performer
• Halloween costumes a plenty to photograph
• Coffee and dessert for the birthday girl (21 again)

Anyway because it's been my birthday week, my message today is mainly just to have a good time and celebrate special moments.

Cheers

Barb

BarbeJeffs@hotmail.com

WL4MBS

In the Pink for October

Ready for the Ladies in Pink lunch

Had a fun time this week dressing up for the ladies in pink lunch.  Of course October is breast cancer awareness month, so it's a good excuse to get together, have fun and promote it.

My outfit was rather thrown together using a couple of market bargains and things I already had but it worked out and was a good excuse to dress up a bit.  You couldn't miss me anyway.

We had the lunch at Eden Gardens Centre.  The food, setting and staff were great.  I think I'll tell them so.  The Teriyaki Chicken I had was so tender and the pecan bread I chose for dessert was good too.  Besides the restaurant there are plenty of plants for sale and a large outdoor décor shop.

Are you going to any pink events this month?

BarbeJeffs@hotmail.com

WL4MBS

Laugh at life when you can

Laughter is the best medicine

The above photo shows me laughing at a blue wig fundraising function a couple of years ago and I look a bit different but you get the idea.  It's good to laugh at life and yourself sometimes.

Here are some jokes I've heard about pizzas for example -

• "I ordered a pizza online - those emotions aren't going to eat themselves." -  Felicity Ward
• "A gluten-free vegan pizza - is the carton." - a DJ
• "What's the difference between a musician and a pizza?"  A pizza can feed a family of 4." - Michael Marmot

Let me know if you have any jokes you'd like to share or questions in the comments or by email.

BarbeJeffs@hotmail.com

WL4MBS

See my first 10 posts this year for weight loss tips overview.

Variety is the spice of meals

Dumplings with rice, vegs, chicken and egg mix

Variety is the spice of life and meals.  I have to say the cook of the house made the above and it's one of my current favourites.  The dumplings filling varies too and prawn is one of my favourite fillings.

As I've mentioned I also have sushi about once a week.  After a few weeks of the same fillings though I'm glad to have a change to different ones.

The same goes with breakfast cereals or yoghurt of any foods.  I may choose something that I think is ideal but after a while it's best to have a change so my taste buds don't get bored.

Also as I've said about exercise, varying what you do and where sometimes makes all the difference.

So no need to let getting healthier get boring, just change things up a bit. 

If you have any meals you want to share let me know.

BarbeJeffs@hotmail.com

WL4MBS

See my first 10 posts this year to see how I lost weight.

Celebrate living creatively

Celebrating another year of living this month

That was me last week checking out some of the Brisbane Festival scene in town and Southbank.

I went at the end to look around and take a few photos by the river.  The Notorius ship was there too.

Some of the ways I like to express myself creatively include:

photography

drawing

writing poems

writing this blog

writing articles

fancy dress

trying something new

Due to an unforseen change of plans I got my extra exercise this week by catching a train to town and walking to the lovely Botanic Gardens.  It added up to about an hour of walking.  The Riverside Markets were there too and a man was actually making up poems on the spot for a donation.

See how you can be creative and get your 'incidental' exercise in new ways.

BarbeJeffs@hotmail.com

WL4MBS

See my first 10 posts for more on how I lost weight.

Stayin Alive and Healthy

Bee Gees Way

Staying Alive and healthy is what we all aspire to I hope.  The above photo was taken recently whilst I was showing a friend Bee Gees Way at Redcliffe.  We were going down memory lane a bit looking at the photos and listening to their great music.  I saw Robyn in concert in 2010 as a birthday treat and Barry last year as he opened the 2nd stage of Bee Gees Way.

Stayin Alive won today's Loop off viewer vote on The Loop on 11 for the video to play at the end.
It's also the tune that is used in some CPR classes to remind students how to do CPR rhythm.

Getting outside to exercise and enjoy life is what it's all about.  I thought I'd mention there is a new Feel Good Program coming up that was advertised recently.  It's free exercise classes in the parks to try various types from 26th Sept to 3rd Dec.  See the following website for details -

www.visitbrisbane.com.au/feelgood

BarbeJeffs@hotmail.com

WL4MBS

See my first 10 posts this year for how I lost weight

Navigating and enjoying events with food

Navigating and enjoying events

Last week I went to the local festival.  Luckily the weather had fined up and it was a lovely day.

I had a good look around and later a friend joined me there, after navigating the train upgrades, and we had lunch and coffee.

I thought I'd mention some of the choices I made whilst at this type of outing around food:

• I first had a look walking around to see what was on offer, which were plenty of choices.
• I waited until my friend arrived but bypassed the cake shop she was looking at (I'd been there recently, enticed in by a special coffee and pretzel offer which was far too sugary for me now)
• We settled on the new burger place that had burgers and wraps on offer reasonably priced.
• Once onto the coffee shop I declined having a desert as well, the chicken burger was filling enough.
• I decided on a coffee that was more fattening than tea but not as much as my favourite.
• I continued on to enjoy the art show just in time after my friend headed on home.

Taking your time and learning to make your own healthier choices add up in the long run and it becomes easier than 'a piece of cake'.

BarbeJeffs@hotmail.com

WL4MBS

Once again check out my first 10 posts this year for an overview of how I lost weight.

Get a Life and enjoy your hobbies

Get a Life and enjoy your hobbies

I enjoy things like photography so I thought I'd share this with you.

I also enjoy going out on occasion to dance to some good music.

Whatever you enjoy, whether it's by yourself or with others, don't wait until you've reached your goal to get out there and take advantage of a new lease on life.

Get healthy and fit and enjoy the energy you have to enjoy life.

Don't let yourself or anyone else stop you.

BarbeJeffs@hotmail.com

WL4MBS

Challenge yourself to do a bit more

Challenge yourself to do a bit more

It's good from time to time to challenge ourselves by making a change and doing a bit more than we usually do.  Recently for me that meant going to a different locations with a walking group to go a bit farther and enjoy walking around a lake or by the seaside.

For you it might mean something different in your exercise or activity routine.  You may even want to go hiking, climb a mountain or lift weights.  I'm still trying to get used to light weights myself.

Anyway here are some reasons to change things up:

• our bodies get used to the same routine and it may become less effective
• our minds get bored doing the same thing in the same place
• going a bit further or faster or higher we can get fitter
• its inspiring to get out to a change of scenery and new experiences
• its helpful to socialise to learn and take our minds off our routine
• we can gradually test ourselves to see how much more we are capable of
• it gives us something new to look forward to sometimes
• whilst our usual exercise may be enough its good to have fun too
• trying some new activity may be just what you need
• variety is the spice of life and you never know what you'll discover
• I myself have really enjoyed taking photos of the wildlife as well

BarbeJeffs@hotmail.com

WL4MBS

Note - see my first 10 posts this year for an overview of what I did to lose weight.

How scales can help you lose weight

How scales can help you lose weight

Yes it's 60kg not 603 ha ha and the .3 is the mobile phone I'm using to bend over and take the shot.

I started at about 78kg a few years ago and have now lost about 18kg.

I thought I should mention some things about using your scales to help you on your weight loss journey, which were a help to me.  One author I noticed had told her clients to throw them away entirely but I think they can be a useful motivation tool, when used correctly.  It takes longer to lose a couple of sizes and see the room in your clothes.  How you look in the mirror and feel is the most important of course.

Here are a few suggestions to keep in mind when looking at scales to see how you are going -

• weighing yourself about once a week is helpful (twice if you like)
• I do it in the morning before breakfast at the same time of day
• if you do it too often it could become obsessive and frustrating
• wearing the same sort of light clothes (like my PJs) will help accuracy
• using your own scales at home is cheaper and reduces variations
• its ideal to lose weight gradually if you want to keep it off
• don't expect to weigh what you did when you were young
• aiming to lose in stages of a few kilos at a time is easier to deal with
• make your goal realistic in the healthy weight range for your height
• if you reach a plateau don't give up, try changing your lifestyle
• cutting down on fat and sugar and moving more is the best way
• see my first ten posts this year for an overview of how I did it

BarbeJeffs@hotmail.com

WL4MBS

Be Inspired by the Olympic Games

Be Inspired by the Olympic Games

I always love watching the Olympics and look forward to it each time it comes around again.

This morning I saw the host nation, the Brazilians, finally win their first men's soccer gold medal and go absolutely crazy celebrating it. 

I remember being able to watch their team play back in 2000 when one of the games was played in Brisbane.  I myself never made the soccer team, probably just as well as I'm not that sporty really.  However we can all benefit from getting into some form of exercise or competitive sport, whatever turns you on and gets you moving.

A regular exercise routine doesn't have to exhaust you or hurt.  Even activities like walking and yoga, which is what I do, are excellent ways to stay healthy.  Also dancing, which I do if the weather isn't the best, is a fantastic means of exercise and fun.  You could play a sport and combine exercise and team work if that's your thing.  Find something that works for you.

Some of the benefits of exercise include -

• a healthy functioning body
• increased metabolic rate
• burning some fat
• lean muscle mass
• cardio endurance
• getting well internally
• general sense of well being

If you want to share your thoughts about the Olympics or sport go ahead in the comments section or email me.

BarbeJeffs@hotmail.com

WL4MBS

Daily Diet Example

Daily Diet Example

Breakfast -

• Glass of water (a few per day - lemon optional)
• Rice bubbles (change for variety) or oats (porridge) with rice milk
• Nature's Cuppa tea with skim milk (a few per day)

Lunch -

• Sandwich (rye bread/no butter or marg)
• with avocado
• or tuna
• or vegemite (good for lunch out on the go
• or salad
• or banana (and a little peanut butter)
• or chicken (leftovers)

Afternoon Tea -

• yoghurt
• or and banana
• or toast (avocado or jam optional)

Dinner (options) -

• Stir Fry (as shown above - portion not filling whole plate)
• Turkey and vegs
• Chicken and vegs
• other lean meat and vegs
• Sushi
• Pizza - more veg than cheese* (once you can afford to if you like - not a whole one;)
• plus a variety of other options

After Dinner -

• 2 arrowroot biscuits with tea
• carrot/celery juice (using juicer - pretty filling)
• rice crackers (small packet)
• or apple/mandarin

The above is just an example to give you some idea of the food options I usually choose from each day.  Everyone has their own tastes and ideas of what is healthy for them of course.

BarbeJeffs@hotmail.com

WL4MBS

*Note - I only have pizza a family member likes from the supermarket and have a no cooking night.

Drop a couple of sizes in jeans

Drop a couple of sizes in jeans

Would you like to drop a couple of sizes in your jeans or be able to get back into some like I have?

If so check out some of my tips, especially my first 10 blog posts.

We all like to hang on to some old favourite clothes and buy new ones.  I'm due to get rid of the old ones on the left that are too baggy now, as I don't plan to go back.  The ones on the right that are smaller look better on by the way, but you get the idea.

If you'd like to have more choice in what you can wear, start making changes and remind yourself every day of your goal until you have new healthier habits.

Let me know what changes you'd like to make and if I can help.

BarbeJeffs@hotmail.com

WL4MBS

Breakfast is important to start your day right

Breakfast is important to start your day right

It's important to kickstart your system and start your day the right way by giving your body what it needs.  (this doesn't mean skipping breakfast and just buying a coffee from a café on the way to work - for a hit of caffeine and a hit to your purse too)

Here are some of the things I like to have these days for breakfast to start my day -

• A glass of water to rehydrate again after sleeping (plus my vitamins)
• A cup of tea (low caffeine) with skim milk and no sugar
• Cereal like rice bubbles or oats (porridge) with rice milk - can add fruit like banana

I've cut out the orange juice I used to have after my doctor finally convinced me its too concentrated and a sugar hit (even without added sugar).

I tend to steer away from wheat and corn now due to hearing about intolerances and GMO's (genetically modified food).

Everyone has their own preferences of course and it takes time plus trial and error to find what works for you.  Also after a while I like to try different foods for variety and to make improvements.

Let me know if you have any tips or experiences you'd like to share.

BarbeJeffs@hotmail.com

WL4MBS

Avocado good for weightloss and mood too

Avocados Good For Weight loss and Mood too

I have an avocado sandwich (light rye bread) for lunch or some on toast for afternoon tea a few times a week usually.  I've read another article this week that said how good they are for your mood also.

Avocados are said to help with fat burning and be good for you due to being -

• high in monounsaturated fats that are shown to reduce deep abdominal fat (when used to replace dietary saturated fat)
• quell hunger pangs
• spot reduce belly fat
• a good source of fibre
• have proven ability to lower cholesterol

(see article '14 of the best foods for fat burning')

Avocados also are said to help as an anxiety equaliser because they -

• have B vitamins which helps develop serotonin
• prevent insulin crashes

(see article 'Anxiety Equaliser:  14 foods to help sooth your mind)

Of course they taste good, are convenient and have other health benefits which is also why I like them so much.

BarbeJeffs@hotmail.com

WL4MBS

Celebrate Milestones and Successes - along the way

Celebrate Milestones and Successes - along the way

This month I've reached 60kg which is kind of a milestone for me.

A few years ago I was a 78kg woman who needed to lose some weight.

My goal was to reach about 62kg if possible to be in the average weight range for my height.

I thought how great it would be to get down to 70kg and was so glad when I reached that.

I think its easier to think in terms of losing a few kilos at a time, rather than the whole amount.

I knew some people who lose a lot at once also can put it back on again fast.

None of us are ever perfect, there is always something we'd like to change, but it helps to recognise and celebrate when we reach a goal or turn a corner on our journey.  Maybe celebrate by doing something you weren't able to do as easily before you lost the weight.  It's a good excuse to reward yourself for your efforts so far.

Check out my first ten posts for the basics of the system I developed along my journey.

Any questions feel free to ask on here or email me.

BarbeJeffs@hotmail.com

Yoga 4 Mind Body and Soul

Yoga 4 Mind Body and Soul

Due to it being International Yoga Day last month and also because I've enjoyed its benefits for many years, I thought I'd promote yoga a bit here.

Some of the benefits of this 5000 year old practise include -

• increases flexibility
• strengthens and tones muscles
• calms the mind
• balances hormones
• counters stress
• deep relaxation
• promotes peace
• resilience against diseases

I must admit that I usually just do a few toning yoga exercises a few times each week.  I have tried different classes from time to time but tend to prefer doing what I like at home.  However by having to do some research and review for this post by actually watching the yoga video I bought years ago, it's reminded me of the other poses I can use to refresh my routine a little.

Here is a list of some of the common poses people use -

• the corpse - for relaxation
• the cat - for back
• upward facing dog - for back
• triangle - for hips and legs
• shoulder rotations - releases tension
• warrior - for shoulders and legs
• bound angle - for hips
• twists - lower back and shoulders
• forward bend - for shoulders and legs
• extended crouch - for arms and back

There are many to choose from you can look up and try.  Try an easy class when you are ready.  Consult your health care professional first when trying new routines like this, especially if you have any injuries or concerns of course.

Remember Rs like Routine & Relaxation

Remember Rs like Routine and Relaxation

• Remember to remind yourself daily to exercise
• Record your plan and what you did in your diary
• Routines are important for everyone to get into the habit of what they need to do
• Relaxation is just as important and a change of scenery in nature does us all good
• Redirect your attention to positive thoughts and actions
• Resolutions backed up by regular steps towards your goals
• Reinforce healthy habits
• Release tension and stress
• Rest when you need to and start again
• Recover and carry on with your plan
• Reality checks and be responsible for your own health
• Reduce your size and have more choice in clothes
• Reintroduce yourself to your best self
• Review your progress
• Repeat what works for you
• Recognise progress and reward yourself along the way

Time to reward myself with a cup of tea I think.  Let me know how you like to reward and motivate yourself in the comments or email me.  The photo above was from one of my walks around lakes this week with a friend and a group.  Lovely to have company and a change of scenery sometimes.

BarbeJeffs@hotmail.com

No Pain No Gain? - What rubbish!

No Pain No Gain - What Rubbish!

Susan Powter who wrote the old book 'Stop the Insanity!' (I'm reading 'The Pocket Powter') said the this old saying of no pain no gain was about "the dumbest saying on earth".  Like she said "beating yourself up is the worst thing you can do if you want to stick to any exercise".

I've decided to give doing crunches a rest after a few aches in the lower back area recently and just do the core plank for now.  A friend of mine who goes to the gym had said she'd heard they can give you lower back pain.  I've also read some more information from fitness and fat loss expert Shin Ohtake that helped me see the light.

It must be said that you should do what works for you taking into account your age, health and fitness level.  Whilst Susan advised modified correct movement and longer consistent workouts, Shin sounds more into the fast then slow switching it up style.

Anyway from Max Workout here are Shin Ohtake's 5 Worst Exercise Mistakes -

1. Repeating the same workout over and over (switch it up for continued results)
2. Doing isolated exercises (got to get heart rate up to increase metabolism)
3. Doing crunches and sit ups to get flat abs (can harm your back/advised overall weight loss)
4. Using gym machines (not natural motion and may cause injury)
5. Doing long workouts (quality not quantity)

Do what works for you and your goals.  Let me know your experiences in the comments section or email me.

BarbeJeffs@hotmail.com

Laughter the Best Medicine

Laughter the Best Medicine

Laughter is the best medicine as the saying goes.  I wouldn't necessarily want to look like the laughing Buddha but being able to laugh, especially at yourself, sometimes is a great release from the pressures of life. 

Some people say they've become more active this year. They've joined and left 10 gyms already.

or

They joined a gym once and haven't been back but are still supporting it with their payments.

I heard of the women who are out there wearing fitness gear, 2 out of 3 aren't going to the gym.

Some people like to have their cake and eat it too.  I like to have my cake all to myself.

Anyway you get the idea I hope.  It's good to laugh and see the irony that things are not always what they seem.

Why not use some of the Budhha's philosophy.  Detach from the desires of this world a bit and laugh.

Like Richard Simmons said - "Have peace of mind, and you'll have a small behind".

BarbeJeffs@hotmail.com

Changing Patterns

Changing Patterns - Once you start it's all down hill.....

It's said it takes between 21 days and 90 days to change patterns or habits depending on who you believe and your own situation or goals.  I found once you get started and your new routine becomes automatic it's almost 'a piece of cake' - pardon the pun.

Once you program your week and put your new actions in motion focusing on your goal you are on your way.  Replacing bad habits with good ones is the name of the game.

Just to revise the solution includes:

• seeing the need for change
• focusing on your goal
• getting real about the food you eat
• checking food labels
• making healthy choices
• avoiding fat and sugar
• being prepared
• occasional treats
• know your triggers
• having a plan
• regular reminders
• get some regular exercise
• monitor your progress
• put yourself first
• reward yourself along the way

Go public if you like to friends or write to me on this blog or email me on barbejeffs@hotmail.com if you need more help.

Breakthrough Motivating Moment

Breakthrough Motivating Moment

What makes someone finally commit to making a change like losing weight?

Here are just some examples of what can cause you to decide you need to lose weight now!

• you see a photo or reflection of yourself looking way too fat for your liking
• someone thinks you are pregnant or you look too much that way
• your clothes have become way too tight and you don't want to buy the next size up
• you can't find any nice flattering clothes in your size anymore
• you want to look better, be more attractive and get noticed more often
• you want to feel more confident and achieve your goals
• you want to look good for an event coming up
• you want to keep your relationship or start dating again
• you want to keep your job or get a new one
• you want to be healthier or you've had a health scare
• you're tired and want to have more energy
• you want to be able to play with your kids or grandkids
• you want to be around for your family
• you've been put down or felt embarrassed about your weight
• you want to be able to go out and have more fun
• your weight has held you back from doing something in your life

As you can see there are many possible reasons people finally decide to take action.  What was or is your breakthrough moment going to be?

It's a Marathon not a Sprint - Take It Easy

It's a Marathon not a Sprint - Take It Easy

You don't have to take it as easy as this cat (though I love cats), but there will be times when you -

• fall off the wagon
• don't feel like moving
• are too hard on yourself
• are too soft on yourself
• don't think you look good
• don't feel well
• hurt yourself exercising
• expect to lose weight all at once
• hit a plateau
• can't see the light at the end of the tunnel
• feel like giving up

The main thing is to not beat yourself up and get back on track.  Forgive yourself and move forward towards your goal.  It took me a couple of years of trial and error to get right down to my goal weight.  I lost a few kilos and then found a way to lose some more.  It seems easier if you break it down in sections. 

It's fine if you have an event coming up you want to lose weight for which motivates you.  However don't be too down on yourself if you can't lose as much as you'd like by then.  The main goal should be losing weight to not only look better but get healthy for life. 

It's a marathon.  Some times will be easy and some harder but if you stay committed you'll get there in the end.  Once you get used to changing your lifestyle and habits it will become second nature and a breeze.

If you see any good cat pics or videos let me know.

Strength Training at home

Strength Training at home

You could take up a sport like martial arts or get a gym membership (like about 4 million Aussies who may or may not use it), but if you are like me it's easier to do some strength training at home.

As well as making sure we fit in about 150 minutes (30 mins x 5) of cardio per week, doing some strength training (plus stretching) atleast 2 or 3 times a week is also important.  It helps to keep our muscles strong and toned.  As we age we can lose muscle mass of atleast 1% a year over 40.

I'll admit I'm still trying to get used to using small weights again after a break, however the exercises I usually do at home as well as yoga are:

• squats
• crunches (easier than full sit ups but still effective) *taking a break from see 25/6
• row pulls (using resistence band on doorknob from physio - easier on my joints)
• the plank (to strengthen my core)

Others you could also do include:

• lunges
• wall presses or push ups
• calf lifts

As always choose what suits you, start small and build up number of repetitions.  Not only will you feel better for it but it will help you burn fat as well.

Bananas the Handy Healthy Superfood

Bananas the Handy Healthy Superfood

I usually have several bananas as part of my diet each week.  Here are just some benefits:

• a convenient afternoon snack without the crash afterwards of coffee or cake
• easy to take with you when you go out as a handy alternative snack
• also great in a smoothie combined with low fat milk
• good in a sandwich for lunch or cut up over your morning cereal
• full of vitamins and minerals like A, C and iron
• plenty of fibre and a natural laxative
• helps the mind and body relax with serotonin
• reduces irritation of the digestive system and heartburn
• good for heart health from potassium and lowers blood pressure
• apparently good for hangovers but I don't get drunk and don't recommend it

If anyone knows any other health benefits let me know...............

Sleeping benefits for your body

Sleeping Benefits for your body

Getting enough sleep actually helps to keep your weight down.  If you don't get the recommended 7-9 hours sleep at night, you will tend to eat more of the wrong types of foods during the day.

If you get enough sleep you will also be less grumpy of course.  They don't call it beauty sleep for nothing.

The new getting up early men's business schedule doesn't suit everyone and can lead to burn out.

Only 1% of the population has the gene type that allows them to get by on only a few hours sleep per night.  You can't train yourself into it either apparently.

You don't need to get up early for the gym.  You are better off staying in bed.  Isn't that good news!

I myself prefer to go for a walk late afternoon as I don't feel that great at the end before breakfast.  My body is probably saying after the fasting overnight, where is the fuel?

If you want to read more about giving your mind and body a break and being sleep wise, find out more about it in 'The Sleep Revolution' by Adianna Huffington.

Meditation to De-stress

Meditation to De-stress

I went to the Buddha Birthday Festival 20th yesterday, mainly for the great talks there, but meditation is something I've been doing for many years now.  I usually do between 10 to 20 minutes (sometimes more on weekends), but you can build up to it gradually.  It takes some practice but it is well worth it, and especially calming for me.  I use meditation guided cds usually to escape for a few minutes break. 

Some of the benefits of meditation, besides reducing bad habits, are it helps you be -

• healthy in mind, body and soul
• relaxed
• refocused
• recharged
• present
• calm
• clear
• content
• positive
• balanced
• sleep better
• centered
• detached

Find some form of meditative experience that suits you.  Even focusing on a task or activity.

We need it with all the distractions in this world now.  Answers come easier too when you stop the noise around you for a little while.

Juicing 4 Health fills you up naturally

Juicing for health fills you up naturally.

Vegetable juices you can make yourself at home is a great way to get healthier and fill yourself up so you are less likely to turn to unhealthy snacks.

I use my little Ninja juicer to have a juice after dinner several times a week and there is little time spent washing up afterwards now.

Carrot or and celery juice are my current favourites, but as you can see from the above Raw Juicing book there are many choices of vegetables and combinations if you wish to experiment.  It's up to you how simple or varied you  make it. Enjoy!

Be Prepared and have a Plan

Be Prepared and Have a Plan

Rice crackers are one of my favourite stand by healthy alternative snacks at home or to take with me. 

This pack of 10 sealed small packets of rice crackers means they stay fresh and it stops me from going overboard having too many at once.  It saves time and money to have these handy.

Do you have a favourite healthy snack planned or on standby?

Do you know what you plan to have for meals and snacks?

If you fail to plan - you plan to fail as the old saying goes.

Do you have some healthy food or snacks with you as alternatives to what is on offer?

Don't let people, places or food control you.

Food Triggers

Food and Drink Triggers

What are your triggers to eat and drink too much?

Is it going to the movies?

Watching sad movies?

Feeling happy or sad?

Advertising?

Places like parties?

Out to lunch with the girls?

Celebrations?

Friends who like to drink a lot and overindulge?

Mindset Management

Mindset Management

When I wanted to lose weight I realised I had to find a way to get back the slim mindset I had when I had lost weight in the past.  You probably have lost weight in the past at some stage and so you know you can do it with the right mindset.

The right mindset comes when you take regular action towards your weight loss goal, until it becomes an automatic habit again.

Until it is automatic again you can remind yourself to eat healthy and exercise regularly.  Planning ahead and scheduling in the right food and activity goes a long way.

Reminding yourself why you want to lose weight will keep you more focused and determined.

At the same time if there are any issues bothering you that you need to work on, making positive choices for yourself will help you to feel better about life in general (and less likely to use food).

I love sushi but they seem to be shrinking like other food servings. Anyone else noticed?

Chicken Eggs

Chicken eggs this Easter.  Gave my chocs away this week.

Going pet/housesitting again this weekend out into the countryside.
A dog, a cat and some chooks.  Plan to have more eggs from the feisty chickens.

Tip - apparently you can tell if they are still good eggs if they sink in water.  If they float they are old ones.

Happy Easter!

Habit Power not Willpower

HABITPOWER NOT WILLPOWER

Habit power is what you need not will power!

Example - When I think of having an ice-cream, 9 times out of 10 I will have yoghurt instead.

I may think of an ice-cream for some reason, but I quickly remember what I really want and what is better for my body is some yoghurt.  So then I quite happily get some yoghurt and am content with that.  I often get some with fruit that is low in sugar or add some fruit which is a real treat.

However if I really want an ice-cream I know I can have one occasionally and that's fine.

Let me know if you have a healthy substitute food you want to share on here.

p.s.  Don't do what I did this week and have a chocolate easter egg that was on offer early and get a headache from too much caffeine or the wrong food;)

BarbeJeffs@Hotmail.com

WeightLoss4MBS

This one definitely looks too big!

Checking Labels

CHECKING LABELS

It is important to check the labels on the food and drinks you buy to be aware of the amount of fat, sugar and salt that you are consuming.  This is particularly important on the regular foods you buy as it adds up.

As you may have heard you can't just go by the low fat or low sugar labels as the manufacturers often raise the level of something else in it to overcompensate for taste and keep people coming back for more.

As a general guide on food and drink items I try to keep under the following levels per 100g:

sugar under 15g

fat under 5g

salt under 400mg

It's up to you however how strict you wish to be as you lose or maintain your weight.

BarbeJeffs@Hotmail.com

WeightLoss4MBS

Benefits of Exercising

Benefits of Exercising

Helps keep your weight down

Makes you feel happier

Improves self-esteem

Increases well being

Sense of achievement

Increases energy levels

Relieves stress

Improves motivation

Improves mental functioning

Improves sleep

Improves fitness

Improves health

Boosts morale

Opportunities to meet others

Reduces depression

Improves mood

Barbejeffs@Hotmail.com

Exercise Tips

Exercise Tips

Decide what you will do, how long, where (and with whom)

• Choose an exercise you enjoy and can do that you can stick to for life eg. walking
• Aim for about 30 minutes exercise and schedule it into your day
• Do it where you feel comfortable
• Exercise with a friend or group if you want to
• Make a commitment to it and follow through even if you don't feel like it at first
• Use a variety of exercises during the week to keep it interesting
• If the weather isn't good, dance at home like I do or choose something else
• Give yourself some changes and challenges later once you get used to it
• Use music to motivate yourself and add extra enjoyment as I do if needed
• If you have kids take them with you to multitask (preferably not on the phone)
• Enjoy the fresh air and change of scenery, its good for your mind as well
• If you do eat afterwards, choose healthy foods
• Start small if you have to and build your way up
• You don't have to go to a gym but if you want to you can get used to it
• Don't let excuses keep you from your goals
• Even housework counts towards your daily exercise quota
• Give yourself a day off once a week and relax

Weight Loss 4 MB&S - The Benefits

Weight Loss for Mind Body & Soul

The Benefits

It Works - A proven system to keep you focused

Simple - Easy to fit into your lifestyle

Cheap - No expensive or ongoing fees

Your Choice - You help plan your own program

No Pressure - You can do it at your own pace

Support - Advice while you are learning

Honest - No quick fix or false promises

Long Term - Not a crash diet that won't last

Realistic - No harsh work outs or boot camps

Empowering - Not shaming or embarrassing

Self-monitoring - Accountable to yourself

Invest in self - Not an exercise equipment fad

Achievable - Can do it if you commit yourself

Healthy - Not risking your health with pills

Flexible - No counting calories or points

Holistic - Helping your total well being

Gradual - Goal of lasting improvement

Rewarding - Feeling in control again

BarbeJeffs@Hotmail.com