Who Sabotages your Diet Plans – Part 2

posted in: Beachbody, Health, Myths, Shakeology | 0

Who Sabotages your Diet Plans

sabotage-small

 

Please take time to read Part 1.  Important for your over all health.

There’s saboteur in every crowd— at the office, in your church group, among your closest friends and family. Sometimes they mean well, sometimes they seem a tad malicious, often they have no idea how they’re sabotaging you. But every time you take a step forward to gain dominion over food, they’re at your elbow– offering you a brownie, some chips, an extra heaping helping of pasta.

 

Experts sum it up in one word—Change. Getting fit through diet and exercise creates big changes in your life—changes you should welcome. But if your friends and family aren’t in the same mode of change, they can be oblivious, jealous, and uncomfortable with your changes. Perhaps:

  1. They feel guilty. You’re losing weight and getting in shape. They’re not. Tempting you to “fall off the fitness wagon” means you’re “normal” again, and they can feel good about the status quo.
  2. They don’t understand. They’ve never had a weight problem and just don’t realize how hard you’ve worked to get where you are. They think it’s “silly” for you to worry about what you eat.
  3. They miss the old you. That is, the cookies you brought to work, the after-work “happy hours” spent in the company of high-fat potato skins, the luscious desserts you used to indulge in. Maybe you’re spending more time in the gym and have less free time for them. Maybe they’re afraid to lose you.

Don’t overreact, but don’t give up either! Try these strategies to vanquish your perennial food foes:

 

Don’t assume the worst. Unless sabotage is blatantly deliberate, give saboteurs the benefit of the doubt when it comes to their motives. If your mother serves you lasagna—your favorite– perhaps it’s because she equates food with love, not that she wants you fat. At any rate, it doesn’t pay to get defensive.

Just say no. You wouldn’t expect to have a drink forced on you if you were a recovering alcoholic, and you shouldn’t have to submit to having fattening food foisted on you. Tell the food pusher, “No, thanks,” and leave it at that. You don’t owe an explanation. Nor do you need to feel guilty if you choose to avoid someone who’s not helpful to your cause.

Take it and leave it. Granted, the thought of wasted food is hard for many of us. You don’t have to be a member of the clean plate club. Remember, there are times when discretion is the better part of valor.

Look for patterns. Be on the lookout for situations that trigger your diet downfalls, perhaps with a food journal. It may help you recognize people and events that do you in, allowing you to develop strategies to deal with them. If you know, for example, that there are likely to be donuts by the office coffeemaker, it’ll be much easier to resist them if you have your own healthy but satisfying snack.

Set up your own support system. If you can recruit friends and family to your cause, you may be able to create a valuable support system. Numerous studies show that when your social network supports you, you reap positive results. If that’s not feasible, take a different approach: join a weight-loss group, (Team Beachbody)  or avoid friends (at least temporarily) who are a negative influence, maybe even make new friends who share your goals. You’ll get stronger with time, and be able to handle the not-so-supportive folks.

Ask for help. Keep in mind that your weight-loss needs are unique. Don’t expect loved ones to exercise telepathy to know what your needs are. Tell them! Be fair and reasonable, especially with those who share your home. They may be willing to make compromises, at least for shorter periods of time, about what foods are kept and cooked in the house.

Be a grownup. Remember that what you put in your mouth is your responsibility. While others may tempt you, ultimately you’re in charge of your own life. Look at difficult situations as opportunities to flex your newfound control muscles– and reinforce the idea that you’re not adopting a healthier lifestyle for someone else, but for you.

 

We all can make excuses for not keeping to our goal.

Here are a list of some of mine.  Do they sound like yours?

  1. Oops,  I ate that candy bar.. now the day is a waste.

2.  I am so busy to worry about what I am eating

3.  Cost to much to buy healthy food – Remember if you are cutting out the junk you can afford the healthy *

4.  Here is a big one – The Holidays..

5.  I not feeling well today

6. To stressed out

7. Exercise – I hate exercise

 

I have friends tell me all the time that they can’t afford it or they are just to busy to stay on a plan or  I will start again when I have more time or it is not so close to the holidays. REALLY people you can say this?

WHAT is your health worth to you?

Please feel free to share your ideas or excuses in the comment box. Would love to hear from you.  Want to use some of your thoughts in my next article.

 

21 day to habit..

Watch for Part 3

 

Your Partner in Health,

 

Debi

Contact me @ https://www.facebook.com/fitatanyagewithdeb

 

 

Who Sabotages Your Diet Plans Part 1

posted in: Beachbody, Exercise Programs, Health, Myths | 0

 

Who Sabotages Your Diet Plans

 

How-to-Eat-Healthy-When-Your-Spouse-Doesnt-Want-To

 

 

Money conflicts are common among couples—they may even be the leading cause of fights. But did you know many couples also have fights about food on a daily basis? In fact, the topic sparks so much interest, that a lot are talking about  how to keep peace at meals. Who is doing the sabotaging? Spouses, family, friends?

Men and women often have opposing Mars and Venus moments about nutrition, which can lead to tension and arguing in relationships. The sexes are wired differently: For example, men have a biological advantage over women due to their increased muscle mass. Losing and maintaining a healthy weight is easier for guys, and harder for women.

Want to really bring out the worst in people? Try weight loss. Ten pounds or a ton, you’ll be showered with so much fattening food—sabotage by people who claim to love you—that it will send the price of sugar cane and lard futures through the roof.

I’ve seen it happen so many times to many weight loss patients that they start making excuses.  They confess they fell off the wagon, I’m ready with my ritual response: “Who did this to you?”

Who Sabotages Your Diet Plans? Spouses/Family/Friends

They’re always shocked to think that someone else may have had a hand in their weight loss failure. Then it dawns on them: Oh yeah, the chocolate cake care package Mom just sent, the surprise candy from the usually unthoughtful husband, the coworker who left the gift-wrapped Oreos on your desk. “Why is that?” they always ask.”Diet saboteurs,” I explain. “They’re everywhere.” In fact, in one survey, 24,000 overweight women reported that weight loss created problems in their relationships that regaining the weight would have resolved.

are_your_friends_and_family_making_you_fat

The problem usually starts because you’re in change mode (and darned happy to be there), but your friends and family aren’t.

Rarely would a real friend malevolently undermine your diet. They just do unconscious things to keep the relationship the way it was.  And there are lots of reasons why.

They feel guilty. Your success pricks their conscience, since they may think they should be pursuing weight loss too. But for many, teasing you back to normal with “you’re doing so well; a little won’t hurt” sabotage is often easier. And if it starts an eating frenzy that ends in weight gain, sadly, that’s secretly okay with friends like these. You’ve proven once again that weight loss is impossible; now they can relax and not try.

They don’t understand. Other folks (often spouses!) who’ve never had a weight problem can’t understand why you don’t go back to eating normally now that you’ve lost that weight. And besides, they’ve suffered enough with all the changes around the house, and they want this to be over.

They miss the old you. Or more specifically, the food experiences you once shared. Food is often how we express love. Baking cookies for your kids (and of course eating some together). Or going to happy hour with coworkers. When my client Stephanie began progressing, her husband started showing up Friday nights with a big chocolate bar, something they used to enjoy together.

 

Three classic actions likely to pave the way to long-term weight loss success and fend off sabotage, whether deliberate or subconscious.

1. Start with exercise. It builds muscle, burns calories, reduces stress, and, best of all, creates the positive mood that makes you strong enough to avoid saboteurs.

2. Monitor your exercise and food. Plan your workouts and meals, and write down every bite. This will keep you honest, and it may also help you recognize the people and events that do you in. Then you can develop strategies to deal with them.

3. Create a supportive environment. It’s important to ask for help.  Asking is tricky because we really don’t know how to do it. We tend to believe that if people loved us, they’d know what to do. Not true! Some like it if their husband’s takes their plate away from them when he thinks they had enough.  On the other hand, some would secretly eat twice as much if her husband did that.  Get a support group, people to be accountable too, people who have the same goals. Try our challenge groups. People doing just what you are. @ https://www.facebook.com/fitatanyagewithdeb

 

Whether you write it or say it, be specific about your weight loss needs. Even those closest to you can’t read your mind. For instance, if being constantly asked how much you’ve lost will drive you to cheat, let people know. For others, constant checking in may help keep them on track. If you need support when the late-night munchies hit, ask your friend if it’s okay to call.

When it comes to long-term relationships and marriage, men win out there too. Studies have shown that women tend to gain weight when they marry. (Men may gain weight, too, but overall they actually get healthier.) Many women complain that their spouses are sabotaging their healthy eating plans. In one study, more than 70% of women on diets complained that their spouses had interfered.

Here are some of the diet dilemmas women have asked me about, and my suggestions for how to handle them. If you’ve had a similar battle of the sexes over your meals and snacks, chime in below.

The salad vs. steak showdown
The problem: “My husband says salad, stir-fry, soy, and anything healthy is ‘rabbit food.’ He just wants a meat-and-potato-type meal.” Has to have fried food, bread etc..

The solution: Many men don’t find a plant-based diet as satisfying as a juicy, meaty, stick-to-the-ribs meal. What you can do is offer a compromise. Don’t try to get a carnivore hubby to be a vegan, but serve yourself smaller portions of meat and choose the leanest cuts. Pair them with a large salad or lots of steamed veggies. Try a few subtle substitutes: Serve baked and breaded zucchini fries instead of french fries, for example, and try dishes that use lean ground beef or turkey instead of the full-fat stuff.

Sneaky snack sabotage
The problem: “My husband brings home cookies, chips, sodas, and other junk food all the time.”

The solution: Your husband needs to know that the food he brings home isn’t helping your efforts to stick to a healthy diet, and it may be impacting the diets of your children too. While you can’t nag him about his habits, ask him to eat those foods when he’s at work or out for meals, rather than bringing them home.

Look for Part 2 coming soon.  Need help contact me and lets chat.

Your Partner in Health,

Debi

https://www.facebook.com/fitatanyagewithdeb

Diabetes and Shakeology

Diabetes and Shakeology

 

Shakeology-and-Diabetes

I have had so many people asking me about drinking Shakeology when they have diabetes.

Here are some facts that will help you understand what Shakeology my do for those of you that are suffering with diabetes.

YES it is good for diabetics. It’s low on the glycemic index. 1 serving of shakeology on it’s own (made with water and ice) has 17 grams of total carbs, 9 of which is sugar, which is LOW. A “serving” of carbohydrates is 15 grams. And in the world of tracking carbs you can deduct the fiber grams from the total grams of carbs. There are 3 grams of fiber in shakeology making it’s total carb count 14 grams.

Also being low on the glycemic index means that the carbs in it enter the blood stream at a slower rate than foods higher on the glycemic index. Which means your blood glucose levels to not rise sharply or high and instead it enters it slowly so you use it for energy and level your blood glucose.

Benefits of low glycemic index foods for everyone, not just diabetics:

Low GI diets help people lose and manage weight
Low GI diets increase the body’s sensitivity to insulin
Low GI carbs improve diabetes management
Low GI carbs reduce the risk of heart disease
Low GI carbs improve blood cholesterol levels
Low GI carbs can help you manage the symptoms of PCOS
Low GI carbs reduce hunger and keep you fuller for longer
Low GI carbs prolong physical endurance
High GI carbs help re-fuel carbohydrate stores after exercise

Any GI number under 55 is considered LOW. Shakeology at a GI rating of 24 is lower and “better” for a diabetic than an apple, which rates as a 40.

My friend Melissa has type 2 diabetic. She said since starting the Beachbody Insanity she was having sharp spikes and then lows. She dropped my morning meds and starting drinking shakeology for breakfast. The highs and lows are gone. 6 weeks later she hasn’t had a single low blood sugar episode nor any major highs!

“I used Shakeology for the past 3 months. With that and working out,  I have lost 32 pounds and now am currently off my Metformin. I monitored my blood sugar closely and the Shakeology never raised it any more than a normal meal would have. I used chocolate and mixed it with unsweetened almond milk (which is low in calories and sugar) That way I felt like I was cheating, like drinking a candy bar but in reality it was good for me and kept me full and gave me energy.”

Katie says. “I am a Type 1 Diabetic & have been using Shakeology for 3 months. It has been amazing for me, weight loss (32 lbs so far), much better blood sugars & 60 % less insulin needed. Type 1’s will never be able to drop all meds (until there is a cure), as our pancreas does not produce insulin. I drink my ShakeO for breakfast so, it helps keep my sugars stable throughout the day. When I run out it is VERY noticeable!”

 

Since needs vary for each person with diabetes, it is recommended to check with your doctor first. However, since Shakeology is a low-caloric meal replacement, with a lower glycemic index than most meals, it should be acceptable for most people with diabetes. Shakeology has been certified by an independent third-party lab (Glycemic Index Laboratories) as having a low glycemic index of 24. Believe it or not, Shakeology’s GI rating of 24 is much lower than most fruits, some vegetables, and pretty much every processed food ever made. Shakeology helps to keep your sugar levels in balance while providing steady energy (avoiding that sugar spike and crash), supplying nutrition that satisfies, and helping to promote good health. Shakeology is considered safe for general use as a supplement, however if you have a unique or pre-existing medical condition, you should consult your physician prior to using Shakeology.

 

Interested in more information contact me @ https://www.facebook.com/fitatanyagewithdeb

Your Partner in Health,

Debi

3 Day Refresh – Tips

3 Day Refresh. Ready to rock. No excuses.

 

The summer has ended and I have been on an off all summer. Made excuses all the time not to keep up with my healthy living. You know BBQ’s, dinner with friends, dinner out and getting up later. Not good. So I have started a 3 Day Refresh and here is how I am doing.

 

3 day refreash 2

Day before you start do yourself a favor and prep for the next 3 days. It helps.

3 day refresh 2

 

Day one is complete! Here are my thoughts:

  • The fiber drink is the best I have had. I was nervous about this as I have tried them before and literally gagged as I drank them.
  • I was not hungry all day. You are actually eating often and need an hour in between meals so I felt like I was eating all day!
  • Getting two fats (natural Peanut Butter and hummus) make me happy.
  • The vanilla fresh was good. Tomorrow I will add cinnamon and vanilla to jazz it up.
  • I have had a headache all afternoon. I am attributing this to a lack of caffeine as I typically have multiple cups of coffee a day. Hoping to feel better in the morning!

So there is day one! I’m surviving, and only two days to go. I can do this!  3 Days people that is all it takes.

Look for Day 2 and 3 coming up on my 3 Day Refresh.

Your Partner in Health,

Debi

Join me @ https://www.facebook.com/fitatanyagewithdeb

1 2 3