Keeping the Weight Off

 

Whether easy or not, it can be challenging to keep your weight loss from creeping back! It is an issue for all who have experienced the extra pounds of fat stores clinging to their body. I am not an exception either.

It is important to know why the extra pounds accumulated on our bodies to begin with. It could be an injury, unresolved issues, medication side effects, or health issues. These are the biggest contributing factors.

So, how do we keep the weight off?

We change how we view ourselves, our past, our medical issues, and the medication we take. We change our attitude about food, and our relationship with it. We think about and make conscious choices about the food, drink, and medications put into our bodies. In short, we become aware of our lives.

Food intake is the biggest thing we have control over. With all the current research on food, pesticides, and nutrition, we have the tools to make healthy food choices. With a change in our relationship with food, it becomes easier to choose a healthy snack or meal. Our bodies start to crave fresh, raw foods, instead of processed food products.

Does this mean that some foods are no-nos?

That is a choice that each individual makes. I choose organic, because I’m allergic to pesticides. I do this to feel better, and live a healthier life. It is for myself, and benefits my family. Each person has the power to make these choices to fit their individual lifestyle.

Challenge to Those Who Accept. . .Make a list of the foods currently included in your diet. Look at the ingredients that make each of these foods. Decide if you want to put these ingredients into your body. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Tips for Self Care

EmbraceYourDreams

Self care is the foundation of fitness and wellness. Both are part of self care.

Some tip ideas. . .

  1. Take 5+ minutes a day to still your mind.
  2. Walk a little further each day.
  3. Turn off the television by 9 pm.
  4. Go to the park.
  5. Eat less Fast Food.
  6. Decrease sugar intake.
  7. Replace food with a walk or meditation to cope with stress.
  8. Get enough sleep (6 to 8 hours per night).

Challenge for those who accept. . .Try one or more of the items listed above, and notice the small changes in your life. . .

To Wellness for All. . .Karen

Fitness & Wellness Coach

Food is Energy

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Food is energy for our bodies. What we put in shows in our energy levels, health, and feelings. Our level of wellness is directly reflected by our food choices.

Processed foods are high in sodium (salt), refined sugar (usually sugar beet), and chemicals. It’s best to read the label on all processed foods purchased. The items listed at the top are the biggest part of the product.

Raw foods are wholesome, and contain more nutrients than processed. The differences here depend on whether the food is organic, conventional, or GMO. The tomatoes above are organic, and sold at the local Farmer’s Market every summer.

GMO produce tends to have the highest amounts of pesticides, and some have been modified to carry pesticide substances in their genetic make-up.

Conventional produce uses traditional fertilizers and pesticides. These chemicals are usually on the surface of the food.

Organic produce uses organic methods of fertilizer and pest control. The use of chemical mixtures is not used on the food.

Challenge for those who choose to – Document the types of foods you eat for a week. Look at the list of foods, and decide if you want to change.

To Wellness for All. . .Karen

Note –
Definition – A pesticide is usually a neurotoxin, and kills bugs though stopping their nervous system. These neurotoxins affect good insects and wildlife too.

It Takes Belief

BelieveWithEveryFiber

To change, we must believe we can change. Every fiber of our being needs to be on-board for change, especially when it is a major lifestyle change!

The biggest yet littlest way to change is to start with one small item. It could be walking 20 minutes a day more than normal, or drinking one less mocha per day. These small changes add up in the long run. The idea is to increase good habits, and decrease bad ones.

Simple change ideas are eliminate processed sugar; eat more fresh fruit; stop eating fast food; eat unprocessed food (meat, cheese, yogurt, fresh vegetables, fresh fruit, etc.).

Challenge to those who chose to accept – Quit one small negative habit and add one small positive habit. There will not be an immediate change, but over time the changes become noticeable.

To Wellness for All. . .Karen

Fitness & Wellness Coach

All or Nothing?

NothingIsTrulyBW

Often, we approach changing with absolutes. There is nothing in the world that is truly black and white, except in the world of art.

Do you want to change? Lose weight? Eat better? Get in shape? Something else. . .

Extra weight seems to be one of the biggest changes most people wish to make in their lives. The hardest part is the time and effort it takes to lose the weight. At some point, it may even seem like a futile undertaking.

The biggest question to ask is how long did it take to gain all this extra weight?

The next question needs to be what am I willing to do to lose the extra weight?

The thing to remember is that the extra weight is fat stores. Fat stores are unused calories that were consumed, not burned through activity, and turned into storage as fat to be used another day. Each pound of fat contains 3500 calories of fuel for the body to burn through activities.

So, weight loss is a total lifestyle change. It requires good nutrition, proper amount of caloric intake, physical activity (walking, fitness program, gardening, etc.), and belief.

Are you ready to commit to your health and well being?

To Wellness for All. . .Karen

Fitness & Wellness Coach

Timing. . .

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It’s easy to think about losing weight or improving fitness. It’s really easy to talk about it. It’s more difficult to find the time and energy to commit to a lifestyle change. After talking the talk, we need to decide to walk the walk. . .

Timing is everything when committing to a lifestyle change in nutrition and fitness. We make these changes when we are truly ready to change. It’s a life-long commitment to self care. This can be a big, scary step for some. It may bring to the surface unresolved issues.

The trick to these internal self-talk is to confront them. The question is whether or not they are you own thoughts or someone else’s. Past emotional injuries are simply in the past. At some point, all of us face these issues, and either succumb or rise above them.

Challenge to those who accept. . .Release negative self talk, and replace it with positive self talk. It does take some time, but it releases issues that hold us to a certain lifestyle. Releasing the negative allows you to commit to self care easier, and in the process find true happiness.

To Wellness for Everyone. . .Karen

Fitness & Wellness Coach

Dietary Changes for the New Year

copyright Karen UlvestadI believe that our over-all wellness and health are directly connected to what we eat. Our bodies require certain nutrients to be healthy, and it is easy in the modern world to lose sight of this. We are busy, and we trust the food in the grocery store to be good for us. That is not necessarily true.

It’s time that all of us start reading the labels of the food we purchase. A simple rule is not to consume an ingredient that cannot be pronounced or a chemical.

I would suggest cutting out all artificial sweeteners and monosodium glutamate.

Natural sweeteners would be cane sugar and stevia. The listing of sugar is usually GMO Sugar Beets. Cane sugar is simply cane sugar (and non-GMO). Stevia comes from a leaf of a naturally occurring plant. It can be grown in the garden outside, and wintered inside in colder climates. The leaves can be eaten right off the plant.

One good reason to stop consuming artificial sweeteners is simply because they make the body feel hungry. This contributes to eating more food, thus contributing to obesity. Diet foods that contain these ingredients set-up consumers to ultimately fail at weight-loss.

Monosodium glutamate (MSG) is a chemical flavor enhancer added to food, and there are scientific indications it could contribute to developing major health issues. Allergies to this chemical can show themselves as migraine headaches, joint pain, and other symptoms. It is used in many processed foods, and is synthetically made. In its natural form, it poses little problems for the body occurring in some fruits and vegetables.

The hard part about this change is three issues. First, most non-organic processed foods contain these ingredients, especially diet soda. Second, these ingredients are in over-the-counter medications. Third, these additives go by many different names on the ingredient list. Hence the idea not to consume any ingredient that is difficult to pronounce or a chemical.

Change takes time, but small changes can make huge improves your life.