Monthly Archives: July 2010

Losing Weight and Changing Habits – A Kickstart to Better Weight Loss Behaviour


Good morning, afternoon or evening….whatever it is in your world, I hope it is a good one!  A BIG welcome to my new readers. It’s great to have you hear and I hope you’ll visit often!

Please make yourselves comfy, grab a coffee or tea and take a look around my blog when you get the chance.  Also I would like to say a special thanks to Annabel Candy of www.getinthehotspot.com who so generously shared this site with her own readers. Thank you, Annabel ! 

So, What’s Eating You?

Today I thought I’d take a brief look at healing our emotional pains and aches – the ones that often lead us to seek the (relative and short term) comfort of food.  A bag of chips, a packet of biscuits (brownies or cookies) and a soft lounge chair are often the solace of the emotional eater who has not yet learnt a better way.

This type of eating is also sometimes referred to as incidental or mindless eating.  Basically it is the type of eating we do without thinking.  At all.  Instead, we react (to our emotional triggers) not respond and often fall back on a habit we have perhaps possessed for a very long time. Perhaps it even started as a child.  Well, we are all grown ups now and maybe it’s time to learn a few new ways of responding to the conditions of our lives.

Negative or Positive Energy, Which Do You Want?

I am reminded of the saying here “to change what we can, accept what we can’t and to find the wisdom to know the difference”.  It’s a simple statement, but a powerful one. So much of our emotional energy is wasted in negative reactions such as resentment, worry, fear and anger.  Just hearing those words temporarily drains my own energy.  Who really likes to be around someone when they are angry, ranting or otherwise sharing their negative feelings with those around them? 

Unless we are talking about small children here or someone with a genuine need to be heard, I for one, steer clear of such people and situations as much as possible.  Don’t get me wrong, I have much time for listening and counselling anyone who has a real need. 

Listening to someone in a loving way in order to help them move forward with a problem is completely different to letting yourself become a sounding board or doormat for the generally grumpy, rude, disrespectful or angry people who sometimes inhabit our personal space. I’m sure you know what I mean!

Goodbye Negative Thoughts

My point here is twofold. First up, one way not to get caught up in someone else’s negativity is to take back your own personal power. You don’t have to stand there and listen and let your otherwise happy and carefree day be ruined.  You can take a stand, tell them you don’t share their demeanour today and move on.  It’s a sure-fire way to make them stop.

Secondly, what of your own negative thoughts? You can take a similar approach with them! You don’t have to listen in to those negative, automatic thoughts that arise.  A friend of mine has recently taken a new approach to her own negative thoughts and now replies to them with “clear, delete, erase” each time she recognises the presence of one of these unhelpful thoughts.  She has, in essence begun a ‘reprogramming’ approach to her internal dialogue.

This is a subject which I talk about in greater depth in my book, REFRAME WEIGHTLOSS.  In fact I recently decided to add a whole new section devoted primarily to this topic as I believe it to be so important.

Although it is probably beyond the scope of this one post to elaborate fully, I will try and emphasize before I close two key tools for handling and balancing emotional issues.

Forgiveness and Gratitude

One is the choice you can make (if you choose) to forgive. It can be a huge release when we are sincerely able to forgive another for any hurts they may have caused. This doesn’t have to mean an acknowledgement that you approve of what they did, but rather just an intention on your part to forgive them, anyway.  The person this benefits the most is YOU, not them.

Secondly, try to keep yourself focused on the things you have to be thankful for in life. Earlier today I was sent a video from an acquaintance who has been doing charity work in Africa. Her video bought tears to my eyes and caused me to reflect on all that we here in the west, have to be grateful for.  So try being thankful – it may just change your perspective a little.

Before closing I also just want to say thanks for reading today.  I do appreciate you dropping by and hope you will remain part of the team here at Reframe Weightloss. 

Together everyone achieves more!

Wishing you well……

Always,

Mon

PS Please feel free to comment or join in the discussion. Just click comment below to share your thoughts. I would love to hear them.

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Reframe Weightloss The Book – Exploring Your Untapped Weight Loss Potential


Books and Blogging

Hi there everyone.  I apologise for my scarcity here in the blogosphere recently but most of my time and energy is currently being invested into my book, which is due for publication in about a month or so.   If I could only split myself in two, I could do both but given the lack of such superpowers, I guess I’ll have to choose! 

Anyhow, given my current preoccupation and also the questions I have received about the book, I thought I might share a few things today about my ebook, REFRAME WEIGHTLOSS.

One of the questions being asked is “What is an ebook?” Given that you yourself are a blog reader, you possibly already know the answer, but in case you don’t here’s a brief explanation:- an ebook is an electronically downloadable book, usually available in several different formats and able to be read on many different e-reading devices.

Ebooks and Printbooks

If you don’t own an e-reading device such as a Kindle or Ipad, no worries!  Most ebooks are also available (well, mine will be) as a PDF for home printing.  Most of the ebooks I have bought, I have received in this way. 

Apart from the convenience of downloading a book instantly over the net, another reason that ebooks are becoming so popular is that they are also generally cheaper than print books (fewer overheads means a more affordable price for the purchaser).

I guess I am being a little understated here when I talk about the ‘popularity’of ebooks, because many believe that ebook publishing is actually taking over from traditional publishing as ebooks are now accounting for a very large number of overall book sales.  Of course, the opinions about ebooks versus traditional books do vary, depending on which side of the publishing fence that you’re on, but I think it is safe to say that bricks and mortars bookstores are now not the first nor necessarily the most favoured option for many authors.

An ebook revolution has begun!

The Name of the Book

The next most frequent question asked is “I like the name, but what does ‘Reframe Weightloss’ mean exactly?”  Well, I titled it that after a reader told me that the book had changed their weight loss view.  They said that they now saw many previous ‘issues’ in a new light and indeed some of the strategies I suggest using in the book, are aimed at doing just that. I also discuss several ways to ‘reframe’ thoughts and so called ‘negative’ events so that your internal dialogue becomes a much more optimisitc one.

And lastly, “How can I find out when the book is available?” You can do this easily by either subscribing here to this blog or joining our friends on Facebook.  Just type in Reframe Weightloss and you’ll find me!  There will be special discount offers (up to 3o or 40% off) to subscribers of this blog only and also to those who join the Facebook site.

I hope that clarifies a few queries some of you have had or at least, given you a little more information.  Writing a book is a very exciting journey and I am more than happy to share that journey with you.

Okay my friends, I’m off.  I will conclude with these few positive thoughts for you to reflect on.

Enjoy!

You have a purpose here in life. You have talents and abilities that are uniquely yours and what you have to offer, no one else can.  So make the most of who you are.  Share your gifts.

You have a destiny in life.  Take the steps you know you need to take to reach it. Don’t be afraid (anymore). 

You have an unlimited supply of all that you really need in life. Take a moment of stillness and quiet and see if you can connect with that abundant supply.  It is always there, available to everyone.

You possess the ability to reach your goals, no matter what your past experiences have been or what anyone has told you.  Nothing is impossible. 

Ciao friends.  Until next time,

Mon xo

 

 

The Top 5 Foods for Weight Loss – Answering Your Questions About Losing Weight


Can You Burn Fat With Food?

Hello folks!  Hope this post finds you well, happy and experiencing the good in your world!  Thanks for all your recent comments and a big welcome to my new readers (I know you’re out there, so hi !). 

I love this world of blogging and I also value your ideas, so please feel free at any time to share them. We can all learn from each other here, so don’t stay quiet if you’re bursting to share something. Sometimes ‘airing’ your thoughts (as opposed to locking them in your head) can be a helpful way to clarify them yourself.

Okay, so today’s post is my effort to answer the following question “Can you burn fat with food?” This is a great question and a frequently asked one! And the short answer is YES, you can increase your fat burning potential by eating certain foods.  The following list explores some of the best choices.

Top 5 Fat Burning Foods.

1) Not many people know this but water actually has an energy cost, that is, yes, it burns calories!! Drinking about 500 mls of water will actually burn about 25 calories and increase your metabolism for about half an hour after drinking it. 

If you start a very healthy water habit – say a litre a day, over the course of a week you will have burnt an extra 350 calories ! Add that up over a year and it’s definitely worth increasing your water intake. 

Please note that if you are exercising or out in the heat, this amount might not be sufficient.  Many of us do suffer slight dehydration most of the time, without realising it.  It’s only when dehydration becomes severe that we begin to notice the very negative and destabilising effect on the body, which comes in the form of headaches and fatigue. 

Don’t let it get that far – start your water habit today !!

2) Protein rich foods, such as eggs.  Protein is essential for muscle maintenance and general health.  Despite all the hype about eggs being cholesterol rich, one egg a day is allowable and desirable (if an individuals overall diet is otherwise low in cholesterol). Protein can also be found in lean meats such as chicken or if you prefer a completely fat free source of protein, try the whey protein powders found in health food stores.  These make delicious smoothies and are a great way to increase your overall daily intake.

3) Fiber!!  A very important part of everyone’s diet, but even more so if you want to lose weight.  Fibre works in two ways. Firstly by slowing the rate at which calories are ingested and secondly, by adding volume to your diet, you feel fuller for longer. 

Some recommended fiber foods (yes, I have these myself !) are oats, bran, wheatgerm, wholegrain breads, fruit and veges, seeds and nuts.  Why not try some of these for breakfast tomorrow??   If you feel you need a little sweetener, just add some low fat yoghurt to your plate.

4) Citrus Fruits, like grapefruit,oranges, tangerines or limes. The vitamin C has a fat burning quality.

5) Cod Liver Oil.  The value of fish oils is significant in overall health and wellbeing.  You can reduce inflammation of joints and skin,  reduce hypertension and lower body fat.  Although fish oil is best consumed by eating fresh fish itself, such as salmon or tuna, a supplement can be equally effective. 

 Medical authorities recommend eating fresh fish 2 or 3 times a week.   

So there you have it folks – the top 5 foods for healthy weight loss. Why not start incorporating even a few of these in your diet today??  

With peace and hugs,

Mon ( )

Weight Loss and Positive Change – Losing Weight By Losing The Negative Mindset


Avoiding Weight Loss

Most of us avoid change.  It’s kind of part of the whole “being human” thing.  Instead of doing things differently, we seek familarity. Instead of discovering new ways, we fall back on old ways. Instead of a little bit of pain and discomfort, we seek the comfort and safety of sameness. 

If we are in a good place and life is just as we want it to be then that is great.  No need to change what is already working.  If that is YOU, then there’s possibly no need to read any further !  I’m glad you dropped by, though !

If however, you are like the multitudes of people that do desire real change but are a little afraid or unsure if you should ‘go for it’, then perhaps the rest of this post may help.

First of all let’s take a look at the things we all often do instead of taking the steps to improve/change our situation, that is some of the common ways of wasting our emotional energy.

Despite it’s futility we all sometimes blame things or people (our jobs, our past, our parents, our friends and even our families) for the things that we want to change, but never get around to.  I used to do it all the time. Had a Masters Degree in Blaming Others and often put it to use. Eventually though I saw the futility of using my emotional energy this way.  Slowly I began to take personal responsibility for the things I wanted to change.

Where To Start

Althought medical authorities, dieticians and nutritionists will all emphasize dietary and lifestyle change as the place to start, I always find it more effective to first take a look at the state of  our minds and hearts, as this is the place where real change originates from. 

Creating negative thoughts and beliefs about yourself can slowly diminish that very important part of all of human beings, our self worth.  At this point, changing diets or lifestyle becomes extremely difficult to implement.

Many well known weight loss programs do not address this crucial part of achieving weight loss. 

So to get yourself started on the road to greater physical and emotional health, why not take some time to review the following ideas for implementing positve change to your world.

Powerful and Positive Messages

Affirmations are a great way to change a negative mindset. Some methods posited include standing in front of a mirror and addressing your subconscious with powerful, positive messages.  It may seem strange at first and it is really not neccessary to do it in front of a mirror, if that makes you uncomfortable.

Repeated affirmations like “I feel good today” or instead of “I ate a whole block of chocolate today, what a hope have I got for change”, try “I may have overeaten today, but I am still a worthy, lovable and creative person” or “I am working toward change and I congratulate myself for my new awareness.  I am on the path to positive change.”

Why not try this new practice for yourself ?

Taking Control of Your Thoughts – A New Approach

This type of thinking is sometimes rejected by people who have come to believe that taking control of your internal voice is all mumbo jumbo. Many of us (most) were never taught “how to think” in our formal eduction and schooling (where many beliefs are formed) but, society is changing.

Many schools and mainstream educators are now starting to realise the value of learning to think more positively and are extending that awareness in formal education programs. I know a lot of us missed out on having these valuable insights passed down to us, but it’s not too late to try it now!

Why not have an open mind and give it a go? Let me know what happens!

I will leave you with these few further thoughts for your reflection. I think they are kind of relevant to what we are exploring here.

What you think, you create.

What you feel you attract.

What you imagine, you become.

Ciao friends.  Have an awesome day!

Mon

Five Good Things About Weight Loss – How To Stay Focused on The Good Stuff and Lose Weight


A Positive Focus

Good morning, evening or afternoon, whatever it is in your world, I hope it’s good !  Often here I talk about the times we are presented with ‘food overload’ opportunities and offer you lovely readers some tips on overcoming your impulses during those times.  So today I just thought I’d give you some feedback on a recent occasion I attended where the food temptress (some call “coconut ice”) was making an appearance.

So my news is that a good time was had by all at our school fete, without a binge or overload of coconut ice or any other problematic foods.  I had kebabs and rice for lunch, a cup of tea and one low cal cola drink for snacktime.  Okay, okay…. I pinched some hot chips (only 2) from my kids chip bucket.  Venial sin. No penance.  I say so!!

Anyhow, enough of my ramblings and onto today’s post, which is basically about finding the good….in life and/or with a problematic waist lines. 

Your Mental and Emotional State

So, what’s so great about being 20 kg overweight I hear you ask ?? Or 10 or 5 ??  Seems like a miserable, undesirable place to be in, doesn’t it?  Must get out of here.  Move on.  Lose the weight.  Buy nicer clothes. Feel better.

Nothing wrong with all that of course, except that is, if you’re putting off ‘feeling good’ until you reach these goals.  In which case, they might just take a little longer to achieve!!  Feeling good and staying positive, inspired, confident and happy are all desirable and attainable states to remain in as you move toward your goal. 

 In fact, I would totally recommend staying in these states as often as you can. It accelerates weight loss (no scientific data to back that one up, but I know it’s true).

The 5 Good Things – Getting Your Psychology Back on Track

You can get yourself back on track mentally anytime you choose.  And once you do, you can stay there by practicing one simple task. This is it – everyday, set aside some time to make a list of 5 good things that happened to you  that day.  They can be as simple as receiving a telephone message from a person you enjoyed hearing from or the fact that your car started this morning or well, I‘ll let you add the details.  Stay on task until you’ve gotten to 5 good things!  It won’t be hard.

The Unhealthy Alternative

We all do have a tendency to at times to only notice the negatives and to only see the things that are not as we want them to be.  Apart from this being a vast waste of our mental potential, it also doesn’t make you happy.  Weight loss will come (if you are doing all the right things).  It takes time, though.

So what will you do in the meantime then? Are you going to spend every day until then, bemoaning your predicament??  Or are you going to retrain that errant wandering mind , to help it to see the light or at least to turns it’s face in that general direction? 

The Ego’s Pull

If it makes you feel better (and after all that’s what this post is about) you can blame a pesky little thing called Ego, for your inability to see the good that surrounds you.  Your ego (that internal voice, that begins most sentences with “I”) can be the cause of much unrest, with it’s constant reference to all your imperfections and to everything that’s missing in your life.   

So switch off your Ego’s voice.  YOUR the one in charge, now. Let it know that. You’re well aware of the things you need to change and you’re on to it, but in the meantime, you’re also going to enjoy and treasure every single moment of your life!!

Have a great day weight loss achievers……drop me a comment if you’d like to share your particular 5 good things.  I’d love to hear them.  I’m off to make my own list….

Peace,

Mon

Start Losing Weight Today – The Office Of Positive Change For Weight Loss is Now Open


The Quick Fix

We all know the ‘quick fix’ solution to weight loss doesn’t work, right?  I hope you said, “yes”, because it doesn’t! Yet that doesn’t seem to stop that the flood of diet pills and overnight detox systems that are popping up everywhere in social and mass media alike. It surprises me that people buy into that stuff, but then again I realise how desperate we all feel when we want something to change and we want it now!

Trouble is that when the diet pills don’t work, you then feel bad. You then eat more. You then get mad. And so the cycle goes. But let’s stop. Let’s slow down for  a minute and take a look at what’s really missing in your life (if anything). 

The Office Of Positive Change

What I’d like you to find is a healthier mindset.  A more positive outlook.  A stronger belief in yourself. I’d like you to start viewing yourself as someone who is powerful, productive, capable, tenacious and knowledgable.  I’d like you to see yourself as someone who can find the answers to your weight loss goals by looking within.  By being open to change. By being willing to learn new habits, new behaviours and new ways to view the world.  A pill can’t do that. 

Maybe more information is what you’re looking for. Then, great, do some research. Find a mentor. Learn more.

Or just maybe you already know what to do and are just waiting for the right time to do it. With most of us, this second possibility is often a reality. Okay, so maybe the waiting time is over. That’s it…your name has been called and you are now officially, inside The Office Of Positive Change.  Take a look around.  Say “hi” to the others here. You’re not alone.

Furthermore now that you’re here, recognise that you’re actually way ahead of  the herd.  Way ahead of all those people, who haven’t even started searching for a solution to their weight loss issues.

Committment

So stay here!  The Office Of Positive Change doesn’t close.  It’s door is open 24/7.  You have your own clipboard here too.  Somewhere you can record every little change you make. I can’t see anything on your clipboard yet, however.  Relax, it won’t take you long though. In fact, if you take a walk today….just 20 or 30 minutes or even just 10 minutes, your body will have started to respond and you can notch this positive change up on your clipboard!

Or you could skip that chocolate tonight. Or maybe that glass of wine.

I’d love to hear what small changes you may have decided to make today. If you’d like to make a public committment to that change then drop me a comment and declare your committment!

That can be a little scary, I know, but it is also an extremely effective way to stay accountable and make the change stick. You can then let us all know in perhaps one week’s time, how you’re still going with that habit change. How ’bout it? Can you think of one bad habit you’d like to change?

If you’d like to share your positive change action, just click on the comment box below….

Hugs,

Mon

Weight Loss and The Food Marketing World – How To Beat Them At Their Game and Lose Weight


The Energy of Words, A Few Reflections

I love words.  Being a blogger and writer, words are kind of my thing.  Sometimes finding the right ones to express what you want to convey however, is not easy, especially in this world of quick, fast message sending.  Sometimes meaningful discourse is just not possible this way, especially when the short ‘sound bites’ we send out do not include the face to face co-communicators of facial expression, body language or voice tone (as with txt, twitter, email, etc…).

Some experts say that in communicating in this way and failing to include true emotion in much of what we communicate, we are damaging rather than the building foundations for good relationships.

Of course we’re all getting good at fixing that problem with the inclusion of emoticons and other such symbols to convey our feelings. 🙂 Nothing wrong with that. 🙂 🙂

The Influence of Words and Your Food Choices


Anyhow all this reflection about words and communication has led me to notice the types of words used by marketers and manufacturers of certain food products. Recently, on one box of ice creams (single serves) I noticed all of the following words – heart, golden, heavenly, indulgent and perfect. All of these words described the moments you would feel or experience if you ate one of the above said ice creams.

Being the food detective that I am, I then looked at the nutritional label and saw the real facts. How many of us would still be drawn to perhaps a plain box (no pictures, no attractive illustrations) with the words – regret, 400 calories, high sugar, high fat, little nutritional value?

No positive emotion conveyed there and quite possibly, no ice creams sold.

Of course marketers know this and have become extremely adept at capturing our attention and manipulating our choices.  Whilst I admire their clever creativity, I know it’s all hype and rather than fall prey to their cause, I prefer, these days, to debunk their marketing hype, even as I read it. It’s kind of a habit now, but a good one and kind of fun.
I know in reality that the sugar marketeers can not improve my day or make me feel good, in any way shape or form.  Only I can do that.

I could also include in this dissection of food marketing all the ‘feel good’ banter perpetuated by fast food chains and the like, but please don’t get me started on the ‘ Big hamburger chain family dinner boxes’..

Perhaps you’d also like to take some time today to reflect upon your position in this world of marketing and persuasive dialogue.  Why not join me as a ‘food detective’?  Maybe I could start a club… at the very least we all could become that little bit more aware of what this 21st century is doing to us (if we let it).

I also give you permission to feel good about yourself, anytime you like…. without the ice-cream moment.

You are, no doubt, a beautiful, intelligent and capable person (who doesn’t need ice-cream to be so).

Hugs,

Mon