Tag Archives: diet

Could You Lose 2 kg by Christmas Day? or How To Give Your Health and Weight Loss Program A Boost,This Festive Season


 

Editor’s note: This post is written to encourage and support anyone who has begun a weight loss journey and is concerned that Christmas and the holiday season might be their downfall! If this is not you, then Happy Holidays anyhow and I hope you enjoy your Christmas cheer! If you yourself have any tips or advice to help those who might still be struggling with weight loss issues then please share them with us all in the comment box. Thanks….

P.S. I have written this post according to the traditons here in Australia where I live. I realise that many of you have just celebrated Thanksgiving too. I hope you enjoyed yourself and perhaps you should read this post after you have recovered!!  Happy Thanksgiving to you anyhow – it sounds like a wonderful tradition!

The Big Question

Could you lose 2 kg by Christmas Day? Of course you could! With exactly one month to go till the big day, a weight loss of 2 kg is definitely achievable, given that the expected and healthy loss for anyone on a weight loss plan or program is about 0.5 kg a week.

Trouble is around this time a lot of people on weight loss journeys start to worry because they know that pretty soon, food is going to be a very big player in every social event and get together. But relax…..really…with a little bit of forward planning and decision-making the ‘food thing’ or our ‘impulse control thing’ does not have to get out of hand.

It does however, take some conscious thought.

Planning Ahead For Parties

First up here’s an idea that a friend shared with me some time ago. I’ve tried it and it works. It’s also extremely simple.

It involves ‘visualising’ (which is basically just creating a mental picture) of the food you know or think will be offered at a particular event and then ‘seeing’ yourself either saying ‘no thanks’ or just shaking your head. By doing this you are creating a conditioned response to the food instead of just reacting to. You are being a ‘mindful eater’ instead of the opposite. All good, so far.

But what about liquid calories? These also need to be taken into account, so choose your drinks carefully and dilute them with soda or mineral water where you can. Or don’t drink at all. There’s a thought!  I know, it is CHRISTMAS ….so go ahead and celebrate, just be mindful of all you consume though and trust me you can still have a great time!

The Real Focus

Christmas really is about sharing and getting together with family and friends. The food is part of the tradition, but it’s not the essence of the day. Good conversation, catching up with the lives of those whom you don’t see often enough and simply sharing some love and laughter can all take place with or without the food. So if you are serious about avoiding a ‘weight loss blowout’ this Christmas try to reflect on the real and important part of the Christmas message and the ‘food thing’ will have far less emphasis for you.

More Tips..

So, we’ve taken care ( at least a little) of those good choices you are going to make at your office party or get together.  Another tip would be to take your own plate. Everyone always appreciates a beautiful healthy fruit platter on the table which is fine to nimble from any time! Similarly, you can bring fish to a barbecue, some low fat snack items from the health food store or anything else that you know is going to prevent a blow out of your daily calorie count.

Forward planning all your snacks and meals is always a great idea when you are on a weight loss plan, but it is even more important now when you may be feeling that temptation is all around you. Stick to what has worked for you already and you’ll be fine!

New Shoes, New Routine, New Energy

This month leading up to Christmas is also a great time to give your exercise routine a bit of a kick in the butt!! Rather than start scaling back your workouts (because you’re going on holidays) why not rev it up a bit!!

 Find some new hills to climb, choose a new machine to use at the gym or just spent an extra 20 minutes a day being active. I’m going to!

While you’re at it, why not visit the shops and treat yourself to some new workout gear? Perhaps a new pair of runners or gym pants. Anything that will give your ‘fitness psyche’ a little pick me up, is helpful.

One More Thought….

Another great idea is to start sourcing some beautiful low fat and low calorie dishes and recipes. There are loads of alternatives to ‘traditional’ dishes out there to try!

Christmas and the holiday season can be a time when you really boost your weight loss efforts if you are willing to. And if you need any further support or just would like someone to tell you what a great job you’re doing (and you probably are!) then don’t hesitate to drop me an email or a comment!

 Love to help, if I can. 🙂

Do you find it hard to stick to your weight loss plan over the holidays? Maybe you’ve already lost weight yourself and understand how others might be feeling?

Perhaps we all should stay mindful of our food choices these holidays whether we are on a weight loss plan or not? What do you think?

Lastly, do you have any great low-calorie recipes for ‘alternative’ dishes for Christmas? Love to have you share them or any other tips or advice you may have….as always love to hear from you. 🙂

 

P.S.If you liked this post please share it !!

The New Miracle Weight Loss Method, That I Don’t Like!


 

Okay, so you don’t have to resort to this to lose weight. I mean come on!!! What next? Let’s just chop our fingers off, so we can’t pick up any food or maybe we could just sew up our mouths altogether, for a while.

Sometimes, I think the world has gone crazy!!

The Quick Fix

Why is it that changing your eating habits and getting more exercise seems to becoming the less chosen option? Especially when any extrinsic method applied or caused by the intervention of a doctor is only going to have short-term effects at their very best?

 Admittedly these interventions are mostly a last resort choice and I am sure many who end up taking this road have tried traditional weight loss methods previously. At least I hope so.

Apart from the lack of effectiveness in the long-term (unless exercise and healthy eating become part of the patient’s overall lifestyle plan) the complications and side effects from these types of procedures are far more unpleasant and significant than is often publicized.

A Story

Recently I was privy to a conversation with another author who has penned her experiences with lap band surgery. One of her stories has stuck in my mind ever since.  It was graphic, a little disturbing and very unpleasant.

So I thought I’d share it. Yes, nice of me, I know.

May I suggest at this point, that if you happen to be eating as you read this, that you either stop reading or put the food away just for a minute. You’ll thank me later.

Anyhowwww…..basically my friend described the fact that following her surgery she still frequently craved packeted chips (or crisps as they are called in some parts of the world) specifically tomato flavoured ones.

One night coming home on the train, she could no longer control her urges and decided to purchase a packet, even though she knew that her new ‘stomach’, (the surgically shrunk one) didn’t really tolerate acidic or salty food anymore. At all.

Only trouble was her new surgically altered gastrointestinal system had not communicated this fact to her non surgically altered taste buds (I don’t think the tongue mutilation thing had been invented then) and so, she indulged.

Losing Her Dignity

This is where it gets messy. Very. Yes, you’ve guessed it. She vomited. And vomited. All over herself. Her clothes. Her handbag. The seat she was sitting on. She had no control. And being on a train, going home from work, there was no refuge in the form of a bathroom or toilet.

She just had to wipe it off herself with tissues, feeling mortified, ashamed and stripped of every vestige of dignity and self-respect.

Now I know this is an unpleasant little tale and I’m sorry if I’ve made you squeamish but somehow when I read about the tongue mutilation procedure and realised they were for real, I thought I had to write something here that would be a reality check for anyone who may have ever been tempted to do something similar.

Call it my little protest. Or something.

A Better Way

Anyhow, if you read here regularly or have in the past, then you will know that I advocate a method far more respectful of the human condition than any of the options I’ve talked about above. What I advocate is a method that transforms your heart and mind first and then your body and your behaviours. In my book, Reframe Weight Loss, I call it ‘The You Method’.

It is simpler, far more effective and a darn sight more positive, pleasant and joyful than attacking parts of your precious body and destroying them.

You are a magnificent creation. Believe that. Respect that. And you will have begun in a small but significant way the creation of the ‘new you’.

What are your thoughts on weight loss intervention methods, whether they be the proverbial ‘diet pill’ or something more drastic like I have just described? Have you had any experiences that you’d like to share, maybe to help prevent others from making a similar mistake? Or maybe you are pro weight loss surgery and similar techniques?

Why do you think people resort to these options? Have you ever been tempted?

Weight Loss Books and Other Good News: My Ebook is Published!


 

Weight Loss and Other Motivational Books

Read any good books lately? OMG, that was probably a pretty lame segue wasn’t it? Oh well, I’ll roll with it anyhow. The truth is I don’t know if there is any particular or appropriate etiquette for giving your own e-book a plug, so thought I’d go with that!

To be a little more straight forward however,  MY EBOOK IS NOW AVAILABLE for purchase at www.smashwords.com/books/view/26227.  The book is available now on the site and will shortly be shipped to all good online retailers including Barnes & Noble and The Apple Istore.

An Early Bird Discount Offer

Furthermore, as a BIG THANK  YOU to my loyal readers and subscribers, I would also like to offer you an early bird discount coupon. The coupon code to enter in order to receive your 20 % discount is EL85R. 

Smashwords requires you to spend a few minutes to open a free account and then you can enter the code. I hope you are able to take advantage of this opening early bird special

It won’t last!

More Thoughts About Motivational and Self Help Books

‎I have posed the question before on this blog, about whether or not weight loss and other self-help books can make a difference to your behaviours, your choices, your attitude and thus to your eventual success with weight loss and/or other endeavours? 

In my humble opinion, YES, they can.  If that we’re not true for me, you would not be reading the words on this page right now ! 

A Personal Experience 

I personally have been motivated to do several things, such as:

1) Lose weight to begin with (over 20kg).

2) Maintain  my own weight loss and dramatically improve my fitness.

2) Create this blog.

3) To write and publish my first book and start work on my second manuscript.

4) To offer people an experience away from their own weight loss groups, through which, they can further their personal growth, be supported on their road to positive change and be more inspired to reach their weight loss goals.

Achieving My Goals

I have wanted to do all this since achieving my own weight loss goals, but if it were not for some very powerful and insightful authors and books that have really resonated with me and touched my heart, I would never have taken action. 

So for me the answer to the above question is a resounding YES.

My hope and sincere belief is that REFRAME WEIGHT LOSS can also provide YOU with the same motivation to achieve your goals.

It is written in a very easy to read, conversational way and is pack filled with information, knowledge, ideas, tips and tools which will refresh and revive the most determined “But, I’ve given up!” reader. 

I feel very excited to be talking about it with you, at last.

Thank You

Thanks for reading today and I would love to hear your feedback, if you do obtain yourself a copy of my book.

You can email me, contact me on Facebook or Twitter or just leave a comment, right here. I’d love to hear from you.

Don’t forget to use your early bird discount coupon, EL85R, to receive the special opening offer!!

The Last Word

Also if you yourself are the author of a weight loss blog, please feel free to pass on this discount coupon offer to your readers also. You don’t need to contact me first (but please do if you’d like to),you can just go ahead and pass on the special coupon to your readers.

Thanks for your support and I hope you enjoy the book. 🙂

MON xoxo

Avoiding The Weight Loss Blowout: How To Control Your Diet Choices and Stay Sane!


The Weight Loss Blowout

Okay so we’ve sworn off pizza for life, we don’t eat this and we don’t eat that….because we are trying to lose weight. Everybody knows that – our friends, our spouse, our workmates and so everybody should be doing their best to support us with our new resolution to eat healthy. Only they don’t.

Contrary to our own expectations, other people don’t always make things easy for us. In addition, certain events also come along to conspire against us.  The get together, the dinner party, the going away for someone at work party…..the list goes on. And for the person that is trying to follow a new and sensible eating plan, these events can sometimes be quite challenging. Often the very foods we have been succesfully avoiding for weeks or months suddenly make a BIG comeback  poking their sticky, gooey, sweet and calorific face in ours, tempting and begging us to eat them.

Impulsive Eating

Once upon a time, I would have had a lot of trouble at such food laden events. I would have eaten way too much and then gone home feeling pretty annoyed and regretful. These days though I like to employ a few strategies to help me through these unavoidable occasions. 

A Few Strategies

There is no doubt that when you’re in your own home or your own enviroment, self control is well, easier to control.   At home, once you’ve made up your mind to, you can clean out the pantry and get rid of the danger foods (you know the ones) that tempt you the most. This idea works because basically you can’t eat what isn’t there. 

Not so however, when you venture out.  This is when a little forward planning and mental preparation can make all the difference. 

First, take time to visualise the event you will be attending. Picture the people, the meal and see yourself standing or sitting there amidst it all.  See the tempting food.   Then, take time to decide there and then what (and how much) you will eat. Picture it on your plate. Smaller portions, healthy choices. Nothing more.

If a picture of a huge dessert or extra serves of a favourite food come into play while your doing this little mental exercise, try the following. Whilst still visualising the food, make a mental image of yourself shaking your head and saying no thanks. Yes, it’s simple. But it’s powerful and it works.

Repeat the visulisation as many times as you feel the need and then, when the event happens, your subconscious will already be programmed for better choices.

What Else?

Another trick is to pack your own healthy snacks and take them with you to the party or get together. If it is not a sit down meal with a set menu, but rather a table full of random food items, then having a healthy and prepared snack as a substitute, can be a life saver.

Lastly, never leave the house ravevously hungry!!  Always ensure you have had a filling (but calorie controlled) snack before going out.  Oh and don’t forget your water habit which I talked about a few posts ago. If you missed it and would like to have a read then, check it out here https://monsbiz.wordpress.com/2010/05/25/can-you-burn-fat-with-food/ 

The Last Bit

So dear friends….we all need to think ahead with our food choices when we are on a weight loss journey, especially when the amount and type of food presented is (seemingly) out of our control.  Don’t let the circumstance dictate your behaviour, but rather decide on your behaviour before the circumstance arrives.  It is possible to achieve. Why not try it next time such a time arrives for you? You may actually surprise yourself with just how well you can control your choices.

Hope these ideas are of help to you.  They certainly have worked for me! 

I would love to hear about any issues you may have encountered in trying to control your food choices. Do you find other people supportive or do you sometimes feel that others may be trying to sabotage your efforts? You’re not alone on your journey, you know.  Many of us have been through the same things, so feel free to talk or if you’re not comfortable with that, why not just say hi! 

Thanks for reading and thanks for being part of the Reframe Weightloss team.

Ciao everyone…..

Mon ( )

You Are What You Don’t Eat or Why Varying Your Diet Is Good For Your Health and Wellbeing


Do You Have Food Neophobia or Is It Just The Flu?

Hi there friends,

First up, apologies for my lack of time here at ChangeSational lately. I have had the flu and although my mind and heart have been saying ‘blog, blog, blog”, the rest of me has been screaming ‘please tell that enthusiastic writer woman to lay down and get some rest, for goodness sake!’ Blogger Me kept protesting, but I gotta say the extra rest has worked wonders and I am feeling a lot better. Sometimes you have just got to pay attention to the signals your body is sending! 🙂

Okay, so it’s on with today’s post, which is about Food Neophobia. Neo what? Read on dear friend….

A Fear of Trying New Foods

The other evening I decided to try something new at the Changesational dinner table and serve up falafels. I think most of you would be familiar with Falafels, but in case you are not, they are essentially a dish from the Middle East made mainly from chick peas, which are very healthy, high in protein and low in fat.

Falafels and Me go a long way back. Way back to a backpacking holiday in Israel during a time when myself and my travelling companion had only had enough shekels left to feed ourselves with Falafel Kebabs. Yep, that’s all we had – one Falafel Kebab a day, everyday, for about four days.  Granted we had a cup of tea every morning, provided for free  at the hostel we were staying at.  However after that our one Falafel Kebab was our main and only meal.

The Falafel Party

Lucky for me, I loved them and in no way felt deprived or lacking. Of course I knew it was for a limited time, which no doubt helped me psychological, however I now also know the power of high protein food to satisfy the appetite and do not think my experience of food deprivation would have been quite as happy had the only food available been, let’s say, a high sugar food.  Anyhoozie……I am digressing as the real point of this post is to discuss our individual aversions to trying new foods.

Which brings me back to the dinner table and my Falafel meal.  I was happy about the menu selection, however my enthusiasm did not extend to all family members at the table.  I couldn’t understand it.

Food Pickiness

 ‘What’s wrong with Falafels ?’ I asked innocently, to the wary diners at my table, all of whom were staring at their plates wearing their best ‘I’m not gonna eat this’ expression. Personally I love trying new foods. I may bawk at a few, like snails or crocodile, but otherwise I would say that I am a healthy but adventurous eater.

Apparently I am in a minority and as it turns out ‘food pickiness’ is actually quite widespread. Who knew? Not me. However, after a little research and reading on the matter I have managed to uncover the following facts about food pickiness or as it is known in the world of psychology, Food Neophobia.

1) Although most will grown out of it, children typically develop a form of Food Neophobia around the age of two.  Their innate fear of eating unfamiliar foods apparently protects them from eating something poisonous.

2) This primal fear also apparently dates back to our prehistoric ancestors who had to be wary of things they hadn’t eaten before or hadn’t watched someone else eat, as it may have contained toxins.

3) Sometimes however these early eating phobias turn into adult fears, even though we know it is irrational. If we have a fairly rigid menu when we are children, this makes it more difficult for us to eat out of our ‘comfort zone’ as adults.

Healthy Eating/Healthy Choice

Not surprisingly, this type of rigidity is not beneficial to our overall health.  As a professor of human nutrition from the University of Sydney recently stated, “Eating a wide variety of food increases your chances of receiving the full spectrum of vitamins, minerals and antioxidants.”  ” There is also personal growth to be found in trying new foods,” she continues, “as it assists us in learning that it is not uncomfortable to try something new.”  Besides all that, you might actually like it!

A Challenge

So what new food might you try this week?  I ask that question because if you’re up to it I’d like to start a ‘New Food Challenge’. It basically goes like this: – Could you try one new food this week and then let me know about your experience? Did you enjoy the food? Was it as bad as you perhaps had thought? What did your taste buds have to say about the new food?

Please let us know if you choose to join this challenge. We would love to hear from you! Just click on the comment thingy below to share your ‘New Food’ experience, now or anytime over the next week. We may even publish the best ‘New Food Experience’ (with your permission) to share with other readers.  So Happy New Eating Friends – hope to hear from you soon.

Oh and what of my non-falafel eating diners ? Well, I’ll be honest.  There was a mixed reaction, but overall but they did enjoy them and that was even without my ‘big stick’ approach. 🙂

Ciao,

Mon

A Motivational Weight Loss Talk: Will Your Decisions Effect Your Weight Loss Potential


Hello friends,

Hope this post finds you well and enjoying your weekend. It is election time here in Australia, so we are all out at the polls today. Gotta say that politics isn’t really my thing, but it has got me thinking about my decisions.  We all have to make them at some time or other and whether it is a decision about the nation or a smaller more personal one, the long-term impact of our decision-making can not be denied. It is the substance which shapes our lives. 

Will I exercise? Will I make lifestyle changes ? Will I go to that seminar, read that book, join that club ?  Every decision we make now will affect our lives, for better or worse, some time later on.  Even avoiding or not make a decision is a decision.

The following video (or link) discusses this reality and as it is presented by a very entertaining motivational speaker, I thought I would share it with you today. I think you will enjoy watching the speaker and hope you will also draw some motivation from the experience.

It is a brief video, but definitely worth watching. 

I have also included another video which is equally uplifting and inspiring, albeit in a different way. Watch them both if you have the time or if you want to choose one, well that’s a decision for you to make!  

Hope you continue to have a wonderful weekend, folks. Talk to you next week,

hugs,

Mon

Video 1:

Video 2:

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