Love Yourself Lovely - love yourself lean

Plus what?

2012-01-17T19:09:00.000-08:00

An image of women of different shapes and sizes drifted down my Facebook ticker the other day.

Then later, a something or other discussing plus-size women floated by.
Then a thought occurred to me.
'Plus'... as opposed to what?

Does plus mean that which is bigger than the norm?
As a society our bodies are collectively larger than in previous generations.... post Rubenesque generations mind you.And since a 14 is now the average size, it stands to reason that size 14 should not be considered plus!
Rather, I am thinking that

14 ~~should be~~... IS the new size 0

From that premise one can deduce that anyone below a size 14 is in actuality an under-size.
That especially holds true for models.
They are to represent the archetype of attractiveness and beauty.
And 14 is the exact size attributed to the grande dame of attractive archetypes in the US.
I of course refer to Marilyn Monroe.

OK, so to make sure I have this right, the reality of things informs us that 14 is the actual 'model' size of the 'average' American woman. Anything smaller would be considered under-sized.

So as far as I can tell, the bell curve favors the hour-glass... or as I heard quipped when I was a tot... "As long as she has curves, he has lines."

Guilt-Free Gelt Hannukah Cookies

2011-12-13T10:00:00.000-08:00

Hanukkah “gelt” refers to small amounts of money given to Jewish children during Hanukkah. Nowadays, exchanging Hanukkah gelt usually means giving chocolate coins wrapped in shiny foil. This tradition began in the 1920′s, when an American candy company called Loft’s produced the first chocolate gelt coins.

If you have been in the holiday candy aisle of any store, you’ve probably seen chocolate gelt—chocolate disks wrapped in foil to look like coins, usually in a mesh bag. These candies are a fun part of Hanukkah. The word gelt means “money” in the Yiddish language, and at Hanukkah, children traditionally received coins as a gift.

Coins are needed to play dreidel, a game traditionally associated with Hanukkah. A dreidel is a top with four sides, and each side has a Hebrew letter on it. Dreidel is a game of chance played with at least two people. In addition to a dreidel, each player needs 15 coins. To begin, each player puts a coin in the “pot.” The first player spins, and wins or loses depending on what Hebrew letter shows after the dreidel is spun.

Here is a cheat sheet for what happens when the dreidel is spun: (by jillbcooks)
If Nun appears, nothing happens, and the next player spins the dreidel.
If Gimel appears, the lucky spinner takes the whole pot.
If Hey appears, the spinner takes half of the pot.
If Shin appears, the spinner must add a coin to the pot.
(http://www.bettycrocker.com/community/blogs/viewblog/jillblog/2008/12/16/giant-hanukkah-gelt-cookies)

Ingredients

1 cup (200 grams) butter or pareve margarine, room temperature
1 1/4 cup sugar
2 eggs
1 teaspoon vanilla
2 teaspoons baking powder
3 cups all-purpose flour

Directions

Preheat the oven to 400 degrees Fahrenheit. Mix margarine and sugar until
smooth. Add in eggs and vanilla. In a separate bowl, mix flour with baking
powder. Slowly add flour mixture to dough until just blended.
Divide dough into 2 balls. Do not refrigerate the dough. Flour rolling pin, rolling
surface and cookie cutter. Roll out dough until 1/8 inch thick. Cut into shapes.
Use a spatula to place cut-out shapes onto an ungreased cookie sheet.
Continue rolling and cutting cookies until the dough all the dough is used.
Re-flour surface, rolling pin and cookie cutters as needed.
Bake at 400 degrees Fahrenheit for 6-8 minutes or until lightly browned.

After cookies have baked and cooled to touch, coat lightly with cooking spray, then sprinkle with golden decorating sugar and top with an unwrapped chocolate gelt coin

For the most delicious dreidel you've ever tasted, see our note with the recipe for Hershey's Brownie Dreidel, coming soon to our L'il Mermaids blog

Bootless Camp

2011-11-27T08:24:00.000-08:00

The Stressless Solution to Group Fitness Intensives
by Joie de Vivre

Everyone knows the 'drill' .... a brash, bombastic, linguistically colorful instructor barking, nee, shrieking orders at you, demanding you to go frighteningly far beyond your abilities, let alone comfort zone. Often these tactics yield amazing results and get people to 'shape up' and fly right. But what sort of message does that reinforce? That success is hard won? And that you must suffer, I mean reeeeeeally suffer to achieve it?

For those of us whose lives seem difficult, unkind and overwhelming enough, the good news is... there is another way. Tough love is not the only kind of love. There is also the love that nurtures, supports, and cares enough to be consistently and calmly firm and disciplined. Fitness Support Groups are a perfect example of this. They assemble like-minded, nurturing strugglers to aid each other on the path to fitness.... that fitness which is so much more than just physical, and so often has mental and emotional roots.

Livestrong.com defines such a group this way,

"A fitness support groups is an option for those who are having difficulty achieving their fitness goals or would like to connect with others who are trying to lose weight as well or improve their physical activity. More often than not, a fitness support group will be made of individuals who are overweight and looking for support in their efforts. Topics of discussion can range from exercise to diets and the common struggles one faces when attempting to lose weight."

Our intimate and private Love Yourself Lovely - Love Yourself Lean group on Facebook was created for just that purpose -- to give a leg up to those struggling to get their own legs up. From the usual diet and exercise tips to cheerleading from our peers, we work and sweat together, from all corners of the web. Please feel free to join us, or invite a friend to do so.

If you or someone you know would appreciate having someone by their side in person, Siren School has scheduled a 6-day LYLLYL Bootless Camp experience in 2012. It is an opportunity to lose dead weight and obsolete opinions while gaining healthier, happier habits and attitudes.

Whether you choose to join us in person, online, or start a support group of your own, do yourself and others the favor of working together towards our common goals of balance and wellness. It benefits everyone, not just those participating, but all with whom they come in contact.

Your Social Wellness

2011-11-04T13:50:00.000-07:00

Social Wellness - it's much more than making polite conversation at the occasional dinner party. Turns out it affects not only our social skills, but overall health and even financial wellbeing.

"Social Wellness refers to one's ability to interact with people around them. It involves using good communications skills, having meaningful relationships, respecting yourself and others, and creating a support system that includes family members and friends."

"There are four key questions that will tell you what the impact your degree of social wellness is having on your other health dimensions. The first three questions tell you how your social health is now, and the fourth tells you if it is improving or on the decline.

How many close, personal friends do you have?Research has shown that people with less than four close, personal friends do not get all the benefits available. Interestingly, there is little gain shown by having more than four. In North America the average person now has just two close personal friends. 50% of the population have only one or none. The impact of social isolation on an individual's physical health has been estimated to be equal to that of smoking....

How often do you spend time with a close, personal friend?Spending time less than once per week with a close personal friend means you are not fully enjoying all the health benefits available to you. Note that it does not have to be the same friend [each time].

How many NEW close, personal friends have you made in the past twelve months?It is an unfortunate fact of life that no matter what your age, over time all social circles suffer from attrition. Our friends move to another city, get married or divorced, or pass away. If you are not making new friends, your social circle slowly diminishes. Since this happens very slowly, few people are aware it is happening. If you have not made at least one new close, personal friend in the past year, your social wellness is on the decline.

How often do you engage in social activities NOT related to work or career?Up to its peak during the early 1960's, the average person belonged to at least one or two civic groups, Now the average person belongs to none. Joining one organized group that meets regularly will cut the probability of an individual dying in the next year in half. Joining two groups cuts it to one quarter.

Social Wellness is important to us as individuals and as members of our communities because it affects our individual physical and mental health and thus the overall health of our neighborhoods. On both levels it affects our financial health and our ability to effect change or to effectively deal with challenges. The social health of its citizens is important to governments because health costs are one of its largest expenses. A socially healthy citizenry is a key ingredient of democracy and will be essential in our ability to deal effectively with the challenges of the next decades."

Note: I found this in my blog drafts from over a year ago and made very slight edits. I have no idea where it came from, as the writing style does not sound like my own. I Googled the content but could not find its source. So, 'thank you' to its originator. And I am happy to credit the author, should he or she be discovered.

Don't Let the Machines Take Over

2011-09-26T11:12:00.000-07:00

Do you own this absolute best results-producing workout machine?
by Joie de Vivre

I bet you do? Know what it is? Your own body. Now, I should warn you that everything I am about to proffer comes as the distillation of all that I have been reading on the subject over the last year. Unfortunately, since I never intended to write on this topic, I don't have a single link or source handy to document my findings.

Life is a Workout

I recall a line from the 1920's era play TAMARA where one of the characters, an aspiring ballerina, was trying to get a maid to exercise with her. The maid tacitly declined, with a response something along the lines of, "I don't need exercise. I work!"

Suffice it to say, as anyone who has children, cleans their own home or does physical labor for a living can attest, just getting your body moving and having a healthy active lifestyle can get you fit for duty.... maybe not in super model shape... but definitely fit enough to carry the groceries up the stairs, stroll the farmer's market with friends and maybe even keep up with the grandkids.

Then why the heck are we not in better shape? The obvious -- our sedentary computer-based lifestyles, which show no signs of changing. What to do about it? We know we need to be more active, and want to maximize that effort. But what activities work best ..... and fastest?

It's good to miss a spot
Scores of fitness experts point out that 'spot reduction' does not work. So it stands to reason that equipment geared towards just one area can be a colossal waste of time and effort. Much for time-effort-effective are physical activities that work several muscle groups at once -- such as swimming, Yoga, walking and my favorites: hiking, tai chi and dance! Engaging in these forms of exertion that are so natural to the body use body weight, gravity, and in the case of swimming, water, to provide the resistance that increases stamina and strength. And they do so with far less chance of injury than is afforded by unforgiving, unthinking machinery.

For those who feel the need to strengthen a specific body part or section, again, your body has everything needed to give you a fantastic injury-free workout. Planks, push-ups, pull-ups, lunges, dips -- these age old exercises may go in and out of vogue, but they really can't be beat. Then again, even these do more than work just one muscle group.

Be Afraid
In the absence of data to back up my claims, I gave into the urge to find the worst workout machines out on the market. Here is a site listing all manner of mechanical atrocities into which you can pour your savings: Worst Workout Equipment

Included on the list, and perhaps most entertaining of all.... the Hawaii Chair.

I think I'd rather put my money towards a trip to Hawaii and take a hula class there!

Last Taste of Summer

2011-09-23T10:00:00.000-07:00

A final flavorful hoorah as the sun sets on Summer
by Joie de Vivre

We are about to enter the season of comfort food and comfort clothes. During the coming comfy cozy seasons it becomes all too easy to put on pounds and simply cover them up with layers of warm woolens. But do you really want to deal with another weight-loss resolution come January? Here is a tasty recipe to help you savor the last moments of Summer light dining.

Chicken Scaloppine with Mushrooms and Tarragon

Makes: 4 servings

Prep time: 15 minutes
Cook time: 8 minutes

Ingredients

4 skinless, boneless chicken-breast halves
2 tablespoons olive oil
1/4 cup all-purpose flour
2 tablespoons diced shallots
2 cups sliced mixed variety mushrooms (oyster, cremini, portobello, and/or button)
4 tablespoons marsala wine
1/2 cup diced tomatoes
1 tablespoon chopped fresh tarragon
2 cups chicken stock
1/2 tablespoon salt
1/4 teaspoon black pepper

Directions

On a flat surface, pound chicken breasts between sheets of waxed paper with a meat mallet until 1/2 inch thick. Cut each pounded breast in half.

Heat olive oil in a large saute pan over medium heat. Dust chicken with flour and saute in olive oil until lightly browned on both sides and cooked through. Remove chicken from pan; add shallots and mushrooms. Add wine and cook until almost evaporated, 1 to 2 minutes.

Add tomatoes, tarragon, chicken stock, salt, and pepper. Bring to a simmer and cook until the sauce is reduced by half. Place chicken breasts on plates; spoon sauce over the top.

Nutrition facts per serving: 260 calories, 29g protein, 13g carbohydrate, 8g fat (2g saturated), 2g fiber

[from FitnessMagazine]

Boot Camp Bodies Still Going Strong

2011-09-17T21:41:00.000-07:00

Who truly understands why certain trends become so trendy. Even more perplexing is the fact that even things we love and value sometimes go out of style... presumably to come back in a revamped form in the future. The fitness industry is no exception to this rule. Some of the best and most effective modes of exercise are no longer en vogue, such as Pilates. It beats me why this 'smokin bod' core workout has been nudged out of the spotlight, but indeed it has.

In short, Pilates is out, boot camp is in. Perhaps this has something to do with the kind of focused and personalized attention you get in a boot camp environment. Holding firmly at the top of the 'popular fitness' list is that very thing, concentrated attention from someone who will hold you accountable.... like a boot camp drill instructor!

The good news is youth fitness is on the rise; which should mean that soon we should hear that youth obesity is on the decline.

According to medicinenet.com, the areas that are gaining in popularity are:

Back-to-basics exercise plans - the old school calisthenics using your own body weight such as push-ups, sit-ups, jumping jacks etc.
Functional fitness - the level of fitness you need to be able to get up the stairs at home, pick up your child, mow the lawn, that sort of thing
Mind/body workouts - think anything that has yoga attached to it in some way and that reduces stress!
The buddy system of working out - as with boot camp, it helps when it comes to accountability

So who exactly is responsible for setting these trends? As has been the case for more than half a century, we must look to the Baby Boomers... society's influential monolith. These days people are living longer, and Boomers tend to think 'younger', so it stands to reason that they would turn to fitness as part of a healthy lifestyle in order to get the most out of their many remaining years.

Corporations have at last clued in to the fact that healthier employees mean fewer sick days and greater productivity, and so many firms now offer something fitness-related as part of their compensation package, be it an onsite gym or health club membership discounts. As for the gyms themselves, they are beginning to offer something of a one-stop-shopping experience by maintaining nutritionists and sports therapists on site.

Classes like Zumba are definitely maintaining their faithful following, with an emphasis shifting from the hip hop dance approach to something a little gentler and more feminine. Class size too is a factor, with participants favoring small supportive (preferably private) groups to jam-packed fishbowl workout rooms surrounded by windows and onlookers. And that is the very reason for the advent of Siren School - dance-based Camps where Fitness meets Fantasy and Glamour Getaways with everything from Dance Diva Booty Camp, aqua ballet Mermaid and bellydance Genie camps to Island Girl and Geisha getaways. There is even classic Burley-Q class complete with gloves, boas and bling.

Interestingly, despite the ease of use and connectivity provided by Skype and other real-time video-conferencing services, online workouts have yet to take off. Again, it goes back to the accountability and motivation you get when in a small group with others. That said, social networking groups can still do much in the way of supporting and motivating their members.

Regardless of what activities or equipment you choose for your own fitness regimen, as always, the key is consistency. Who knows, a year from now you may be the one setting the next trend.

DIY Lean Quisine

2011-08-13T16:42:00.000-07:00

from FitnessMagazine.com

Lemon-Walnut Chicken

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients

2 tablespoons very finely chopped parsley*
2 tablespoons very finely chopped toasted walnuts*
1/4 teaspoon finely grated lemon zest
4 medium skinless, boneless chicken breast halves, pounded to 1/2-inch thickness
2 teaspoons all-purpose flour
1/2 teaspoon salt
1/2 teaspoon black pepper
1 tablespoon extra virgin olive oil
3 tablespoons diced shallots
1/4 cup low-sodium chicken broth
1 tablespoon fresh lemon juice, plus lemon wedges for serving
1 1/4 cups brown basmati rice, steamed

Directions

In a small bowl, mix together the parsley, walnuts, and lemon zest. Dust the chicken with the flour and season with the salt and black pepper.
In a very large skillet (or two medium-large skillets), heat the olive oil over medium heat. Add the shallots and saute until they begin to turn translucent, 1 minute. Push the shallots to one side of the pan, add the chicken breasts, and cook until golden, about 2 minutes per side.Pour the chicken broth and lemon juice into the pan. Cover, and let simmer over low heat until the juices run clear when the chicken is pierced, 3 to 4 more minutes.
Use tongs to transfer the chicken to a serving dish, leaving the liquid and shallots in the pan. Bring the liquid to a boil over medium heat and stir until thickened, 1 minute. Stir in the parsley mixture. Pour the sauce over the chicken and serve over the rice with the lemon wedges.
*Use a mini food processor to reduce chopping time.

Nutrition facts per serving: 293 calories, 36g protein, 19g carbohydrate, 8g fat (1.3g saturated), 2g fiber

Shrimp and Avocado... and under 500 calories

2011-08-12T15:54:00.000-07:00

from FitnessMagazine.com

because I am a sucker for shrimp...

Shrimp-and-Avocado Rice Bowl

Prep time: 10 minutes
Cook time: 10 minutes
Makes: 4 servings

Ingredients
16 medium cleaned, shelled, tail-on shrimp (about 3/4 pound), thawed if frozen
2 teaspoons sesame oil
1 1/2 teaspoons honey
Small pinch cayenne pepper
2 eggs, lightly beaten
1 tablespoon light soy sauce
1 tablespoon rice wine vinegar
1 cup shelled edamame, steamed
2 teaspoons toasted sesame seeds
1 1/4 cups short-grain brown rice, cooked according to package directions
1 ripe avocado, sliced

Directions
1. Preheat the broiler. In a medium ovenproof pan, toss the shrimp with 1 teaspoon each of the sesame oil and the honey. Add the cayenne.
2. Lay the shrimp flat. Broil for 2 minutes per side. Transfer to a plate.
3. Heat a small nonstick skillet over medium heat and add the remaining teaspoon of sesame oil. Pour in the eggs. Cook undisturbed until set, about 2 minutes. Flip and cook until just set on the second side, 1 more minute. Transfer to a board and cut into strips.
4. In a small bowl, combine the soy sauce and rice wine vinegar with the remaining 1/2 teaspoon honey.
5. Fold the edamame and sesame seeds into the rice. Serve the rice in bowls topped with the egg strips, shrimp, and avocado. Place the soy-vinegar mixture in a small bowl and use at the table for drizzling.

Nutrition facts per serving: 483 calories, 30g protein, 56g carbohydrate, 16g fat (2.8g saturated), 6g fiber

Prologue Week - Be Prepared

2011-05-09T19:00:00.000-07:00

Theme

Be prepared (after all it works for the Boy Scouts)

Description

Get organized to ensure success

To Do

This week plan and prepare for everything you will need to get started

Nourish Yourself

Go through your fridge, freezer & pantry and purge whatever will deter you from success during our 6-week challenge

Get Up & Go!

Do a bit of research to determine your best course of ACTION ie physical activity

Tools

Your mind & resolve!

Tip

Where your mind is, your body will follow

Tweak

Identify any mindset you currently harbor that has led to not-so-great habits

Question

Why do you want do this? Go deep when answering this

Thought

A good offense is the best defense.... especially against failure

Tidbit

The Seven Secrets of Successful Weight Loss (by LuAnn Soliah, PhD, RD, Today’s Dietitian, Vol. 10 No. 7, p50)

1. The dieters consume a low-kilocalorie, low-fat diet. The participants consume 1,300 to 1,680 kilocalories per day, 25% of which are from fat.

2. The dieters have a consistent food intake from day to day, and they eat about four to five times per day.

3. The dieters consistently eat breakfast.

4. The dieters are very physically active. The average person in the database exercises for about 60 to 90 minutes per day at moderate intensity. If they choose to walk, they take about 11,000 to 12,000 steps per day, which is the equivalent of almost 6 miles.

5. The dieters frequently weigh themselves—weekly or even daily.

6. The dieters limit their television viewing to less than 10 hours per week.

7. The dieters do not allow even a small amount of weight gain to occur without corrective action. They deliberately respond to small weight gains by reducing their food intake and/or increasing their exercise level.

Treat

25 Satisfying Salads (from FitnessMagazine.com)

Check-in Chat

Sunday 05/15/11 at 5pm PST: Facebook event page

If you feel comfortable, be prepared to share:

your goal for this challenge
how much you’d like to lose
how you intend to do it
who your LYLLYL member buddy is (if you have one)

In Sum

Things will be ducky if you are prepared .... so get quacking!

T-7: Be Optimistic & Realistic

2011-05-09T18:00:00.000-07:00

Theme

Be optimistic and realistic!

Description

Rome wasn’t built in 6 weeks... and most likely you did not gain all the weight you wish to lose in 6 weeks....

To Do

Do your math -- Decide out how much you want to lose during our 6 weeks together and how many days you intend to be active per week; from there you can figure out how much weight you should lose per day.
Start a Journal ( either in book or computer format).

Nourish Yourself

Choose a system that will satisfy you. Suggestions include:

cooking at home doing your best to prepare tasty healthy meals
Beach Body Boot Camp Diet
Jenny Craig
NutriSystem
Lean Cuisine
Weight Watchers

Get Up & Go!

Choose an activity regimen that fits your schedule and lifestyle and that you will stick with and ENJOY. Suggestions include:

The myriad of fitness plans posted recently on the LYLLYL Facebook group page
Gym membership (weights, machines, aerobics classes etc)
Personal Trainer
Online Joy Dance workouts
Parks & Rec class (aerobics, yoga/pliates etc)
Riding your bike
Going for a swim
Walking or Running

Tools

Journal
BMR/BMI calculator -- this is the best one i’ve found as it not only tells you how may calories you need, but it breaks them down for you: BMR calculator & breakdown tool

Tip(s)

Strategy No. 1: Eat a low-kilocalorie, low-fat diet.
(from the 7 Secrets to Weight Loss as posted in our Prologue Week blog)

To lose weight, one must create an energy deficit. Contemporary recommendations encourage a gradual, slow weight loss of about 1 pound per week. People can generally reach this goal with a deficit of 500 kilocalories per day. Sustaining this kilocalorie deficit for several weeks should produce a 10% weight loss within a few months for most people, depending on weight loss needs.

A low-fat diet appears to be beneficial for several reasons. First and foremost, fat contains 9 kilocalories per gram compared with 4 kilocalories per gram for carbohydrates and protein. Second, high-fat food is often dense; thus, large portions are relatively easy to consume. Additionally, high-fat foods are generally tempting, so it is easy to eat more than intended.

People who have successfully lost weight and maintained the loss have been able to continue to eat in a manner consistent with the original weight loss routine. In other words, they do not start and stop a diet like most dieters are accustomed to doing. Rather, they continue to select low-kilocalorie, low-fat food that allows them to sustain long-term weight loss.

Tweak

Small changes, consistency, lasting results. Change what you can when you can in order to be able to stay with your plan

Question

How will participating in this 6-week challenge improve your overall quality of life?

Thought

according to good ole Dr. Phil, “There is no reality -- only perception”

Tidbit
Study after study shows that people who log both their food consumption (and activity) are far more successful in losing weight, so keep that journal handy. For example, did you know that burn around 92 calories per hour just by knitting? So in a little over an hour you could burn off a 100 calorie package of cookies

Treat

Guilt-Free Chocolate Mousse

Ingredients:

16 oz. silken tofu
4 oz. bittersweet chocolate, chopped
1/3 cup cocoa powder
1/2 cup decaffeinated coffee
1/4 cup agave syrup
Fresh raspberries

Directions:

In a food processor or blender, purée the tofu until smooth.
Place the bittersweet chocolate, cocoa powder, and coffee in a saucepan.
Stir constantly over medium-low heat until melted and smooth.
Remove from heat and mix in the agave. Stir until smooth.
Add chocolate mixture to tofu and purée until well blended.
Put in a bowl and chill at least 2 hours.
To serve, fill dish with raspberries and top with 2 tbsp. of mousse.

Serves 24. Recipe Courtesy of The Oaks at Ojai

Blog

These previous blog posts say many of the same things.. but in a slightly different way:

- Assess to Progress

- Balance Your Body & Your Budget

In Sum

Your reality may not be as harsh as you think... so don’t you be so harsh on yourself either. Just take stock and take action and with patience and persistence you can and will succeed!

T-6 - Buddy Up

2011-05-09T17:00:00.000-07:00

Theme

Buddy Up

Description

You’re not alone. You have scores of friends treading shoulder to shoulder through the trenches of this challenge with you... what a blessing and an opportunity

To Do

Find a buddy from within our ranks to partner with... If that proves problematic for you for any reason, do try your best to find a local friend or loved one with whom you can either exercise in person or chat remotely

Nourish Yourself

Share your nutrition thoughts and plan with your buddy -- you may be able to exchange delicious ideas and recipes

Get Up & Go!

Also share your activity plan with your partner. Who knows, you may learn of a new mode of movement that piques your interest, or find you have an interest in common

Tools

If you choose a buddy from within our group then you may chat securely with them on Facebook. Also our LYLLYL group is categorized as “closed” meaning the public can not view anything we share or post on that page

Tip

Strategize with your buddy how to get the most out of partnering with one another. Brainstorm ways to have fun and stay motivated

Tweak

Find ways to make this a different shape up experience than you have had in the past. Do your best not to fall into the trap of merely venting to your buddy, but find creative solutions together that you can share with the group during our weekly Check-In Chats

Question

How can you and your buddy best assist and support each other?

Thought

“The buddy system is a procedure in which two people, the buddies, operate together as a single unit so that they are able to monitor and help each other. In adventurous or dangerous activities, where the buddies are often equals, the main benefit of the system is improved safety: each may be able to prevent the other becoming a casualty or rescue the other in a crisis.” –Wikipedia

Tidbit

”One of the most difficult situations is starting on a brand new road to success and not having a support network to talk to, or to help you through those difficult or challenging times. No matter how intelligent, strong willed, or determined you are there will be ocassions when you need a true friend to give you a push, to give you an honest opinion, or to help you identify ways to overcome an obstacle.... read more...

Treat(s)

2 for 1 membership to Joie de Vivre lifestyle for you and your buddy, plus bonus of 500 member points each for being a part of LYLLYL: Joie de Vivre Lifestyle Membership & Rewards

Chex® Muddy Buddies®

Total Prep Time:15 min

Makes:18 servings (1/2 cup each)

9	cups Rice Chex®, Corn Chex® or Chocolate Chex® cereal (or combination)
1	cup semisweet chocolate chips
1/2	cup peanut butter
1/4	cup butter or margarine
1	teaspoon vanilla
1 1/2	cups powdered sugar

1.	Into large bowl, measure cereal; set aside.
2.	In 1-quart microwavable bowl, microwave chocolate chips, peanut butter and butter uncovered on High 1 minute; stir. Microwave about 30 seconds longer or until mixture can be stirred smooth. Stir in vanilla. Pour mixture over cereal, stirring until evenly coated. Pour into 2-gallon resealable food-storage plastic bag.
3.	Add powdered sugar. Seal bag; shake until well coated. Spread on waxed paper to cool. Store in airtight container in refrigerator.

1 Serving: Calories 210 (Calories from Fat 80); Total Fat 9g (Saturated Fat 4g, Trans Fat 0g);Cholesterol 5mg; Sodium 170mg; Total Carbohydrate 29g (Dietary Fiber 1g, Sugars 16g); Protein 3g % Daily Value*: Vitamin A 6%; Vitamin C 6%; Calcium 6%; Iron 25% Exchanges: 1 Starch; 1 Other Carbohydrate; 0 Vegetable; 1 1/2 Fat Carbohydrate Choices: 2 MyPyramid Servings: 1 tsp Fats & Oils
*% Daily Values are based on a 2,000 calorie diet.

Blog

Here’s an Australian blog post on the benefits of the buddy system: More of Me to Love blog

In Sum

If you fall, your buddy will be there to pick you up... and vice versa

T-5 - Eat Well, Eat Happy

2011-05-09T16:00:00.000-07:00

Theme

Eat Well, Eat Happy

Description

Eating nutritiously can be not only invigorating, but delicious and wholly satisfying

To Do

Plan your food for the duration of our 6-week challenge... whether you choose to do something different each week, go on a 3-week cycle you repeat, or come up with a weekly plan you will replicate each week.

Nourish Yourself

Evaluate the foods you plan to consume... do they provide energizing calories or empty ones?

Get Up & Go!

Take into account your food consumption when considering your workout plan... the old “wait an hour before going swimming” things and so on

Tools

Calorie stat links

http://www.livestrong.com/thedailyplate/ (the best!... well of course... it’s lance armstrong!)

http://www.calories-in-foods.com/

http://www.thecaloriecounter.com/

http://www.my-calorie-counter.com/calorie_counter.asp

Tip(s)

Portion control portion control portion control!
Take smaller bites (I actually use a smaller fork in order to achieve this!)
Eat 4-6 times per day (goes along with the portion control thing... example, I routinely eat breakfast, morning snack, lunch, afternoon tea snack, dinner and finally dessert)
Eat slowly
Drink a goodly dose of water prior to eating to curb hunger and avoid overeating

Tweak

Substitute where you can, tricking yourself as need be

(for example I am a butteraholic, and so I coat nearly everything with a pump or two of I Can’t Believe It’s Not Butter zero-cal spray.... both head and tummy are satiated)

Question

What overindulgence can you readily part with... what not-exactly-healthy treat should you keep in order to maintain sanity?

Thoughts

“Food should be enjoyed rather than endured.” - Steve Hamilton

“Food is an important part of a balanced diet” hee hee... - Fran Lebowitz

Tidbits

10 Fun Food Facts (from http://breadplusbutter.blogspot.com)

1 - The first soup was made of hippopotamus. The earliest archeological evidence for the consumption of soup dates back to 6000 BC and it was hippopotamus soup!

2 - .007 calories are consumed while licking a stamp.

3 - Banana trees are not actually trees - they are giant herbs.

4 -7-Up - invented in 1920 contained Lithium - the drug commonly prescribed now to sufferers of bi-polar disorder.

5 - The world's first chocolate candy was produced in 1828 by Dutch chocolate-maker Conrad J. Van Houten.

6 - Coca-Cola was originally green.

7 - In the 1950’s a McDonald’s hamburger, fries, and coke had about 600 calories. Today you can get a quarter-pounder, super-sized fries, and a 42 oz coke along with 1550 calories

8 - California's Frank Epperson invented the Popsicle in 1905 when he was 11-years-old

9 - Large doses of coffee can be lethal. Ten grams, or 100 cups over 4 hours, can kill the average human.

10 - The hamburger was invented in 1900 by Louis Lassen. He ground beef, broiled it, and served it between two pieces of toast

(Anyone heard of Louis Lunch in New Haven, CT. That's the place where it all began and it's still served the same way. Oh, if you go there...don't ever ask for ketchup in your burger. It's frowned upon. Seriously.)

Treat

Stuffed Chicken Divan with a Sherry Dijon Sauce

from FoodNetwork.com

Notes

We've updated this classic dish while still keeping all the elements that people love: crisp broccoli, juicy chicken, and a tasty Parmesan sauce. By stuffing the chicken breasts we were able to cut down on the overall cheese in the dish while still maximizing flavor. A mixture of low-fat evaporated milk, broth and sherry with a touch of cornstarch makes a creamy sauce that tastes as rich as the full fat version.

Ingredients

Cooking spray
2 cups (4 ounces) fresh broccoli florets
1/2 cup (2 ounces) grated Gruyere cheese
1 clove garlic, finely chopped
4 (6 to 8-ounce) boneless skinless chicken breast halves
2 teaspoons olive oil
2 teaspoons chopped fresh thyme
Kosher salt and freshly ground black pepper
1 cup low-fat evaporated milk
1/2 cup low-sodium chicken broth
1/4 cup dry sherry
1 1/2 teaspoon cornstarch
2 tablespoons grated Parmesan cheese
1 teaspoon Dijon mustard

Preheat the broiler. Mist a shallow rectangular baking dish with cooking spray. Bring a medium pot of salted water to a boil. Add the broccoli and cook until bright green and crisp tender, about 5 minutes. Drain well and run under cold water until cold. Drain well again and squeeze dry in paper towels.

Chop the broccoli and toss in a bowl with the Gruyere and garlic. Insert a paring knife into the thickest part of each chicken breast to make a 3-inch deep pocket. Stuff each chicken breast with equal amounts of the broccoli mixture. Rub both sides of the chicken breasts with oil and thyme and season with salt and pepper.

Heat a large nonstick skillet over medium-high heat until very hot, about 5 minutes. Put the chicken in the pan and cook until golden brown and just cooked through, about 6 minutes per side. If the chicken begins to brown too quickly, turn the heat down to medium to finish cooking through. Transfer to the baking dish.

Meanwhile, combine the milk and stock in a small pot, season with salt and pepper and bring to a simmer over medium heat. Stir the sherry and cornstarch until smooth and pour, whisking constantly, into the sauce. Cook until just thickened, about 2 minutes. Remove from heat and stir in the Parmesan. Top each chicken breast with 2 tablespoons of sauce and place under the broiler. Broil until lightly browned, 2 to 3 minutes.

Let the chicken rest for 5 minutes and then cut each breast in half on an angle. Whisk the mustard into the remaining sauce and spread a few tablespoons on each plate. Top with a halved chicken breast.

Nutritional analysis per serving

Calories 347; Total Fat 11g (Sat Fat 5.1g, Mono Fat 3.9g, Poly Fat 1.1g) ; Protein 50g; Carb 10g; Fiber 1g; Cholesterol 126.5mg; Sodium 433.5mg

Blog

The Food & Happiness connection: http://www.makeeverybodyhappy.org/index.php?q=happiness-and-food

In Sum

Enjoy your food, enjoy exercising balance, enjoy this process.... and soon you will enjoy delicious results!

T-4 - Playtime!

2011-05-09T15:00:00.000-07:00

Theme

Playtime!

Description

Plan your workout, work out your plan, but above all make it FUN

To Do

Do your research and come up with a workable exercise plan that you will like to implement

Nourish Yourself

What foods best support your workouts. For example, would it be beneficial for you to drink a protein shake after exercising? Do you drink enough water while physical? What foods boost your energy before you work out? Which ones deplete it?

Get Up & Go!

Determine how many days you can engage in physical activity. What time of day are you most effective. How will you balance strength training with stretching and cardio or aerobics? How many calories do your chosen activities burn up?

Tools

Calories Expended calculators:

http://www.healthstatus.com/cgi-bin/calc/calculator.cgi

http://www.livestrong.com/article/12446-calories-burned-/

Tip

Avoid injury, do NOT overdo it... go easier than you think you need to at first. Not only will you stand a better chance of remaining injury-free throughout our challenge, but you will undoubtedly enjoy a certain level of success enabling you to feel good about what you are doing.... you can add a little as you go

Tweak

Find a way to get at least some sort of exercise in on days when you miss your regular workout.... If you have a Plan B to go to you will avoid frustration or feelings or failure... as well as potential attendant overeating

Question

What physical activity do you enjoy doing most? Well then, why not as they say ‘just do it’ :) you may as well do something you love... chances are you’ll do it more

Thought

“True enjoyment comes from activity of the mind and exercise of the body; the two are united.” Alexander von Humboldt

Tidbits

WebMD has these suggestions:

The No. 1 reason people say they don't get regular physical activity is lack of time, says Cedric Bryant, PhD, chief exercise physiologist for the American Council on Exercise (ACE) in San Diego. Yet, he adds, "we'll find time to do what's enjoyable."

The good news is that you can get fit by playing, says Charles Swencionis, PhD, co-author of The Lazy Person's Guide to Fitness: I Get All the Exercise I Need Walking Around the Office. "Forget about 'This kind of exercise does that', and 'That kind of exercise does this,''' he says.

To remind yourself of the fun in physical activity, just watch your pets -- or your children.

1. Make play your workout. Remember begging your mother to let you stay outside five more minutes? Whatever you were doing -- playing catch, jumping rope, or riding your bike -- it was too much fun to quit. The key to fitting more activity into your life is rediscovering that joy of movement. "If you have children, play backyard games like tag, hopscotch, and capture the flag," says Bryant. But you don't need kids to play. Shoot hoops. Go swimming. Play tennis, volleyball, badminton, croquet, or golf.

2. Put on your dancing shoes. Not the sporty type? Dancing is a great way to get fit, and there's a type to appeal to everyone: ballroom, country and western, salsa, African, folk dancing, square dancing. You don't even need a partner; try belly dancing, hula, clogging or tap dancing.

One of the latest (and most strenuous) physical fitness crazes is Capoeira, a blend of dancing and martial arts. "It was developed by slaves in Brazil who weren't allowed to have martial arts or weapons," says Swencionis. "So they developed a martial art that came from a part of Africa that's now Angola. It looks like dancing, and it's all done to music. They turn on their backs and heads using moves that could either be dancing or kickboxing."

3. Go on a treasure hunt. Take the whole family (or a group of friends) on a geocaching adventure. Geocaching is a hot new adventure that involves using a handheld global positioning system (GPS) to find a hidden cache of trinkets and a logbook. It's not as easy as it sounds, and cachers add new twists all the time. For example, an item that's labeled "hitchhiker" is supposed to be carried from one cache to another. (Mr. Potato Head is a well-known hitchhiker.)

Getting to a cache is half the fun. It can be as leisurely as a walk in the park, or can require expertise such as rock-climbing ability. All you need to get started is a GPS device (about $100). Information, including geocaching etiquette and cache locations in and around your ZIP code, is posted on geocaching web sites.

4. Train for an active vacation. Ever thought of doing a wine-country bike tour, escaping to a ski resort, or living out your dream at a fantasy sports camp? These are the kinds of vacations you'll never stop talking about. But whether you come away with fond memories or a pulled ligament can depend on how well prepared you are. To prevent muscle soreness and injury, train before your trip (using the upcoming vacation as your inspiration). Do general strength, cardiovascular, and flexibility training, including exercises that target the muscle groups for your sport.

Treat

Decompress in a dry sauna or jacuzzi
Whip up a smoothie
Take an invigorating shower or long bath using bath products made with ginger, lemon or grapefruit. Ginger is thought to have properties that can stimulate will and motivation, and the essential oils found in citrus fruits such as lemon and grapefruit are great for relieving sore or aching muscles. So shower to condition both body and mind!
Soak your feet in Epson salt
Sip some herbal tea such as peppermint which is known to be a muscle relaxant
Meditate

Blogs

20 Fun Workout Ideas: http://www.melissaslifelessons.com/?p=80

Have a Fun Workout: http://niashanks.com/blog/Have+a+Fun+Workout/

In Sum

If you enjoy working out, you will do it more often -- that simple. So why not do something you love instead of torturing yourself to do some exercise because you think you should. Following your heart will pay off in a variety of ways, and you just may master a skill.

T-3 - It's a Plan!

2011-05-09T14:00:00.000-07:00

Theme

It’s a Plan!

Description

Don’tcha “love it when a plan comes together?” Do your best to plot out the next 6 weeks, taking into account ongoing commitments, special events, meetings, lunch dates with friends

To Do

Make everyone in your life privy of what you are up to in order to get their buy-in and support. Write it all down, post it on the fridge, email it, whatever it takes

Nourish Yourself

Plan WHEN to eat and cook and pre-make your lunch if you take it with you

Get Up & Go!

Plan WHEN to workout, allowing enough time for a proper warmup and cooldown.

Tools

Choose an organizational system, whether the time-honored Franklin Planner, Yahoo calendars, your Smartphone, a spreadsheet of your own devising, sticky notes

Tip

Don’t pack in too much or you will defeat your own purpose. The point is not to add stress, but to streamline things allowing you to more fully enjoy all that you do. Make a promise to yourself to plan plenty of time for sleep. A good night’s sleep can do wonders for your productivity

Tweak

Find something you can slack on or do less often. And plan time to
r e l a x

Questions

What are you currently doing to waste time? What mind and soul-soothing fluffy pleasures are you not making time for that you should?

Thoughts

“Time is the most valuable thing a man can spend.”

Diogenes Laetius

"When you arise in the morning, think of what a precious privilege it is to be alive - to breathe, to think, to enjoy, to love."
Marcus Aurelius

"If you want to make good use of your time, you've got to know what's most important and then give it all you've got."
Lee Iacocca

"Time is the coin of your life. It is the only coin you have, and you can determine how it will be spent. Be careful lest you let other people spend it for you."
Carl Sandburg

"The key is to have a balanced life. Set aside a fraction of your time to carry out your dreams and ambitions."

Michael Lee, CPA, from Use Your Time Wisely!

Tidbit

“Do not start lots of jobs at the same time - even if you can handle different tasks at the same time it's not the most efficient way of dealing with them, so don't kid yourself that this sort of multi-tasking is good - it's not.” (from http://www.businessballs.com/time.htm)

“You've probably heard the saying "If you fail to plan, you plan to fail." At the project/task levels, poor planning is one of the main reasons projects fail, fall behind schedule or miss their deadlines. Without adequate planning, it is difficult to really understand what it will take to complete a project successfully. Lack of planning leads to inadequate preparation, unexpected problems, and poor execution.” (from: http://jobfunctions.bnet.com/abstract.aspx?docid=341706&promo=100511&tag=bn-left)

Treat

Go to a professional who can do what you do more quickly or efficiently... perhaps get your nails done while you enjoy some downtime relaxing, or go out for a light and lovely meal

Crock pot cooking has come to the rescue of many a harried homemaker over the years

Crock Pot Parmesan Risotto

INGREDIENTS:

1/4 cup olive oil

1 small onion, peeled and minced

1 1/4 cup arborio rice

1/4 cup dry white wine

3 3/4 cups chicken broth

1 teaspoon salt

2/3 cup grated Parmesan cheese

PREPARATION:

Heat the oil in a small saute pan over medium heat, and saute the onion until softened. Scrape into the insert (or bowl) of the slow cooker.

Return the insert to the slow cooker and toss in the rice to coat it with oil. Stir in wine, broth and salt. Cover and cook on high for about two hours or until all liquid is absorbed. Just before serving, stir in the cheese. Add some sauteed chicken for a protein boos

Serves 4, done in 2.5 hours

Blog Articles

How to Stop Wasting Time: http://www.ismckenzie.com/how-to-stop-wasting-time-internal-factors/

On time wasting: http://monster.typepad.com/monsterblog/2005/07/wasting_time.html

In Sum

If you take on too much you may notice a diminishing return resulting in less productivity. Plan tasks, workouts, meals, and quiet times to recharge

T-2 - Gear Up!

2011-05-09T13:00:00.000-07:00

Theme

Gear Up!

Description

Get your “stuff” together now, be it workout apparel, snacks, organizers, a gym bag, a juicer

To Do

Research -- now that you’ve determined your food and exercise program, figure out what things and gadgets you will need to execute your lofty plans

Be brave... take a deep breath and crack open the hall closet - not only a good opportunity to get organized, going through your closets and drawers to find what you already have in the way of gear could save you shopping money and time

Do shop as needed. Now is the time to get whatever items you still need. Target and Big Lots... even the 99 Cent Store may be have what you need at a fraction of the price you may encounter elsewhere. Let’s say you want to try an iPod -- the brand name costs about 4 times more than those you can find at Big Lots. And of course yard sales often harbor nearly new kitchen and workout items, virtually untouched by owners who never managed to make the commitment to use them

Nourish Yourself

Shop for the ingredients and foods and hardware you will need to succeed. Don’t forget light snacks and treats!

Get Up & Go!

Check to make sure what you have is in good working order. Are your speed-walking shoes worn out? Leggings sprouting holes? Does your iPod need some fresh tunes or your stop watch some new batteries?

Tools

Get to know your tools of choice be they a balance ball, elastic bands, a pedometer or BodyBugg, or even bicycle. The more familiar you are with your equipment the more you will get out of it

Tip

Until you are absolutely sure you both love and will stick with your routine, there is no need to spend undue amounts on thingamabobs. When in doubt, borrow, or try a product of lesser quality.

Example, when I started swimming I was fairly sure I would hate it (and I did... for quite awhile!) So I purchased the bottom line cap, goggles and ear plugs. I promised myself when I achieved certain swimming goals I would reward myself with upgrades. Now each time I look at one of the superior items I traded up to I experience a momentary thrill of accomplishment and gratitude

Craig’s List and Play It Again Sports are great sources for good condition workout equipment

Tweak

Get rid of old worn out gear. And give careful thought to what gear is best for YOU

Question

What gear can you use more efficiently? Example, do you employ hand weights while doing leg lifts? Do you have a chair you can use to do tricep dips and tone your arms for summer?

Thought

“Some say opportunity knocks only once, That is not true. Opportunity knocks all the time, but you have to be ready for it. If the chance comes, you must have the equipment to take advantage of it.” Louis L’Amour

Tidbit

Consumers spend $40 Billion a year on diets: http://www.businessweek.com/debateroom/archives/2008/01/the_diet_indust.html

Treat

If you don’t have an MP3 player (or music-playing Smartphone), seriously consider it... nothing inspires like your favorite music. And you can effectively drown out any unpleasant ambient conversation and get into your own happy zone. This link makes suggestions from the ‘budget to the best’: http://fwd.channel5.com/gadget-show/bestbuys/portable-audiovideo/mp3-players

Blogs & Articles

On inexpensive workout equipment: http://ezinearticles.com/?Home-Exercise-Equipment---Dont-Waste-Money---Read-This-First-Before-Buying-Home-Exercise-Equipment&id=1115278

In Sum

This is the time to check the condition of your equipment, from a workout bra to a jumprope to trampoline. Not only will this result in greater success, but aid in preventing injuries and discomfort

T-1 - On your mark... get set... let’s go together!

2011-05-09T12:01:00.000-07:00

Theme

On your mark... get set... let’s go together!

Description

Our challenge kickoff begins with an online group chat on our LYLLYL page. Come with thoughts, suggestions and questions

To Do

Snap a ’before’ photo of yourself dressed in whatever garb will best indicate your current state. Also take your measurements. You’ll be glad you did, 6 weeks from now

Join your shapeover sisters TODAY at 5pm PST for a quick rah rah session

Nourish Yourself

Eat sensibly today.... make a point not to “sandbag” calories or eat every possible treat you can think of that you won’t be having during the next six weeks

Get Up & Go!

Engage in normal activity, especially when it comes to household chores. Who wants to start off a new regimen with dirty dishes or piles of laundry

Tools

How to Take Accurate Body Measurements: http://www.quick-weight-loss-principles.com/take-body-measurements.html

Tip

Take a few moments to stretch and reflect today. Prepare to enjoy yourself!

Tweak

Tweak the way you look at this process. Realize that you are not trying to ‘fix’ anything, but rather you are giving yourself the opportunity to see yourself as you truly are

Question

Do you realize how lovely you already are? No? Just ask one of your friends or loved ones to describe you. You will be in awe of the beautiful woman depicted

Thought

“The beauty of a woman is not in the clothes she wears, the figure that she carries, or the way she combs her hair. The beauty of a woman is seen in her eyes, because that is the doorway to her heart, the place where love resides. True beauty in a woman is reflected in her soul. It's the caring that she lovingly gives the passion that she shows & the beauty of a woman only grows with passing years." -Audrey Hepburn

Tidbit

Body Image Stats:

Americans had 11 million cosmetic plastic surgery procedures in 2006 - up 7%

More than half of teenage girls are, or think they should be, on diets. They want to lose some or all of the 40 pounds that females naturally gain between ages 8 and 14. About 3% of these teens go too far, becoming anorexic or bulimic

The average American woman is 5'4" tall and weighs 140 pounds, while the average American model is 5'11" tall and weighs 117 pounds. Most fashion models are thinner than 98% of American women

80% of American women are dissatisfied with their appearance

Female athletes are six times more likely to develop eating disorders than other women

80% of women say that the images of women on television and in movies, fashion magazines, and advertising makes them feel insecure

42% of girls and first through third grades want to be thinner

81% of 10 year olds are afraid of being fat

75% of females ages 18-25 would rather be hit by a bus than be overweight

The average woman spends 2 1/2 years of her life washing, styling, cutting, coloring, cramping, and straightening her hair at home and in the salon

Treat

Today’s treat is YOU... the beautiful real you whom you are going to see more of and more clearly over the next few weeks

Blogs & Articles

from WebMD

Outer Beauty, Inner Beauty

It’s said that “pretty is as pretty does.” Read about beauty that comes from within.

How to Feel More Attractive

Want to feel more attractive? These eight tips may help -- without requiring a mirror.

The Beguiling Truth About Beauty

Chances are, you’re way too hard on yourself when it comes to your looks. Find out why.

In Sum

None of the steps you have taken in the past have been fruitless, for they have all brought you here! And now you have the chance not to bully yourself thinner, only to potentially gain it all back later; rather, you have the opportunity to love yourself, to see how lovely you already are, and to love yourself even lovelier <3

Week ONE - Moderation & Elimination, Not Deprivation

2011-05-08T19:00:00.000-07:00

Per Quick Weight Loss Principles:

Almost everyone has heard the phrase, ‘everything in moderation’. It definitely holds true in the area of nutrition. When people go on a diet they stop eating good tasting foods completely. Ultimately, these diets fail because they simply don’t allow for ‘treat foods’, even occasionally.

For any nutritional plan to be sustainable long term, it must allow for the occasional indulgence, otherwise it becomes too difficult to stick to.

Of course, if you want to achieve changes in your body you need to eat healthily and make it a permanent part of your lifestyle. However, it is also essential that you allow yourself the occasional treat so you don’t feel like you’re missing out on anything.

Per Options for Weightloss:

Usually we declare we are going on a diet with an anguished moan. But weight loss doesn’t have to be a chore. We can make it much easier to lose weight and keep it off when we shift our perception about dieting. The most important shift is the realization that dieting doesn’t have to be about deprivation. You don’t have to live on bland salads, eating only soups or prepackaged, frozen diet plan meals, or go on controversial induction or crash diets to induce rapid lose weight. In fact, Chinese Medicine advises quite the opposite.

Even western nutritionists agree with the Chinese viewpoint. We advise balance, not deprivation, as the best way to achieve and maintain a healthy body. Dr. Dean Ornish, author of Eat More, Weigh Less comments on risky high protein diets, “You can lose weight from fen-phen, too, but that doesn’t mean it’s good for you.” Likewise, Katherine Tallmadge, nutritionist and author of Diet Simple states “I’ve found the biggest cause of overeating is under-eating. Most overeating is due to poor planning. It is amazing what a well-stocked refrigerator full of delicious prepared foods does for preventing that stop to the fast food joint. Most of your cravings and uncontrolled overeating will be conquered when you feed your body what it needs regularly during the day and have the food at your fingertips when you need it. Studies show that you are most likely to eat whatever is in your environment. If you surround yourself with delicious, healthy, wholesome foods, that’s what you’ll end up eating.”

I can vouch for the wisdom of Katherine Tallmadge because once a week I prepare several meals to have at my fingertips. Every Sunday, I go food shopping. I plan the meals and grocery list ahead of time. I stop at the health food store, the grocery store and maybe even the local Italian market. Then I go home, put on loud music that makes me move, sing and dance around the kitchen while I get cookin’. I cook several meals in large batches to last the week which offer our family a variety of foods and flavors. I set aside a few servings in the refrigerator to eat over the next two-three days at home and in the office; then I freeze other servings for later in the week. Experimentation with new recipes from some of my favorite magazines like Food and Wine and Gourmet keep my discriminating palate satisfied. Believe it or not those magazines have many healthful recipes. I also get recipes from Vegetarian Times , www.foodtv.com and my new favorite magazine Eating Well . Eating Well has wonderful recipes and informative articles. It also rates the degree of difficulty of the recipes as Easy, Moderate, and/or Labor Intensive and gives you the caloric value, fat, cholesterol, carbohydrates, protein, fiber and sodium per serving.

Chinese medicine teaches us to eat whole cooked foods and avoid raw foods diets and juicing as meal replacement. Avoid overeating dairy products, like cheese, cottage cheese, and yogurt. However, moderate consumption of these products can be healthy and help us feel satiated. When you eat dairy, choose organic dairy.

The reason Chinese medicine does not advise eating raw foods and juices and suggests that people avoid over-eating dairy products (especially non-organic dairy) is because they are classified as cold and damp. Chinese Medicine advises that, “The Spleen hates cold, the Spleen hates dampness”. Cold and damp foods harm the Spleen qi. The Spleen is viewed as the vital organ for the digestion and assimilation of food whose job is to transform and transport food. It transforms the food into qi and transports the qi to other organs so that they can properly perform their functions in preserving physiological balance and harmony. When organ systems do not receive enough qi, the disharmony caused by that deprivation can lead to disease. We also want to avoid fatty, greasy fried foods, and over consumption of alcohol, (anyone out there with a beer belly?), and to avoid white flour products and sugar (which are classified as cold or damp foods).

Many of my patients skip breakfast and wait until late in the day to eat lunch or even miss it, blaming a busy day at work. Then when they finally eat, they gorge on whatever is fastest. But what happens physiologically when we regularly deprive our bodies of food and then finally binge? Our body goes into a state of emergency and thinks that it has to store the calories we ate for future use. So it stores these calories as fat, an efficient fuel because it is hard to burn.

And what if we eat a quick sugary pick me up like a candy bar or energy bar instead of a meal? The American Heart Association’s Committee on Nutrition recently informed healthcare professionals that sugar consumption promotes obesity and raises triglycerides (blood fats). Any extra calories are converted into body fat for storage, and sugar is a fuel that delivers calories with great efficiency. Extra fat on the body usually produces extra fat in the blood along with added body weight (Eating Well, Fall 2002, p20). But if we eat regularly and avoid massive amounts of sugar consumption, our bodies won’t need to store as much. The body will use or burn most of the calories instead of storing them.

Sugar is hard to give up because we love and crave the sweets present in many of the products we want to eat, even in some brands of bread! Our sugar cravings date back two million years when we would seek out sweet foods dense with energy, like ripe mangos hanging from the tree, berries clustered on the vine and honey seeping from the comb. Thousands of years later, that primitive impulse, in a land of overabundant processed foods and sedentary lifestyles, works against easy weight control and healthy energy balance. (p19). Our sedentary lifestyle is one of the reasons that I advise my patients of the need to combine an exercise program with the dietary change. There is just no getting away with evading exercise to lose and maintain weight loss.

Sugar addiction is a real and important concern. If you eat lots of sugar, it is best to reduce your intake rather than go cold turkey. Sugar stimulates the brain to produce the opioid chemicals which in turn stimulates elevated dopamine levels. Elevated dopamine levels cause us to seek out more sweets. This urge is the same chemical process that a morphine or heroin addict’s brain experiences. Fortunately for sugar addicts, it is not as hard to quit. Although I have a theory that it is harder for people who are in recovery from drugs or alcohol to quit sugar, but it can be done. Try to reduce your intake by half for a few weeks, then by half again for a week, then in half again until you reach at least the 40 grams of sugar or less.

When I decide to eat sweets, I go all out to satisfy my craving by going to a local bakery, gourmet or specialty chocolate shop. This way instead of buying a whole pie or cake, I can buy one slice, or just two or three chocolate raspberry truffles instead of a whole box of cheap chocolate from the drug store. The result is that I lower the potential sugar and caloric intake and the superior quality chocolate or baked delicacy more substantially satisfies my craving than low quality grocery store or quickie-mart junk food. So basically, I don’t have to eat sweets as much or as often.

As you embark on a new way of eating, be kind to yourself if you slip into an old habit. Just acknowledge the awareness that you slipped and explore why. Don’t beat yourself up. Instead ask yourself questions like: Was it because I had no food in the house so I went to a fast food joint? How can I stock my refrigerator to avoid fast food? Was I feeling emotionally vulnerable when I ate that entire box of cookies? What else can I do to feel better in the future?

Juliette Aiyana has an appetite for yummy, healthy and balanced meals several times per day. Her love for food, for writing, for cooking and for Chinese medicine led her to author her first book, Chinese Medicine & Healthy Weight Management An Evidence-based Integrated Approach (Blue Poppy Press, 2007). She is an acupuncturist, herbalist, workshop instructor, wife and mother. Her private practice, Aiyana Acupuncture & Chinese Herbs, is located in New York City. To read more of her articles visit her website and related blog at www.amazinghealing.com.

Day #1 - One Day at a Time

2011-05-08T18:00:00.000-07:00

Theme

One Day at a Time

Description

Just deal with today. Don’t rue what was left undone yesterday or what you will have to face tomorrow or thereafter. Stay in the now

To Do

Focus on the schedule you have laid out for yourself today. If you have prepared yourself over the course of the last week you will not need to scurry and worry about where to start or what to do

Nourish Yourself

Start day one of your journey with a balanced menu of foods you will look forward to eating, remembering to eat 4-6 times a day in order to feel satisfied and curb hunger

Get Up & Go!

Just as a journey begins with a single step so does a 10-minute session on the treadmill. Enjoy this first day of your regimen while participating in physical activity you like, making sure not to overdo it -- you don’t want to be too sore to exercise the rest of the week!

Tools

Your careful preparation, enthusiasm and resolve

Tip

Remember to love and respect yourself, not deprive or berate yourself throughout this process. You owe it not only to yourself but those who will be asked to endure your “mood” while taking part in this challenge. So don’t be a cranky dieter, be a buoyant person taking charge of her life

Tweak

Find a thing, a habit or an opinion you can let go of which no longer serves you?

Question

What can you do TODAY to give yourself the greatest opportunity for success?

Thought

“Don't wait until everything is just right. It will never be perfect. There will always be challenges, obstacles and less than perfect conditions. So what. Get started now. With each step you take, you will grow stronger and stronger, more and more skilled, more and more self-confident and more and more successful." Mark Victor Hansen

Tidbit

Eschew Procrastination

According to Pies Steel, a human resources professor at the Univ. of Calgary's Haskayne School of Business, 95%of us procrastinate at times, with 15% to 20% being chronic offenders.

Three factors make us procrastinate: (1) lack of confidence about finishing the job; (2) boredom with the task; (3) human tendency to go for immediate reward over long-term gain. A common ploy for avoiding work at the office is reading each email, or IM, as it comes in.

How to overcome procrastination? Professor Steel believe the key is cut off distractions from the working environment. In his words, "millions of people-hours are spent making distractions as succulent as possible ... there are so many ways we could do something else ... convenient access to inferior choices is decidedly inconvenient".

Treat

Too often we judge a diet's success only in the pounds we lose. This can be great if we're in some fast fat burning diet that drops pounds per week, but there is a better way to handle rewarding your diet. When you can reward yourself regularly, you are more likely to stick to your diet.

So consider the following reward methods for whatever diet program you are following:

Calendar rewards - Every day that you don't give into temptation and stick to your diet - put a check mark on the calendar. Determine a preset number of checkmarks and reward your good behavior.
Inches versus Pounds - Diets trim inches as well as pounds. The inches are more likely to fall off faster than the pounds. Keep track of your inches and reward yourself for each inch you lose.
Reward the Hardest Part of the Diet - For example, if drinking water is something you really don't like doing. Keep track of your water intake, reward yourself for every day that you meet your water goals.

Nickels & Dimes - When we diet, we often eliminate extraneous expenses for items like Starbuck's mochas, ice cream and other temptations - when you eliminate purchasing some of these temptations - put the change away that you don't spend. Use it to treat yourself to something nice.

by blogger Heather Long

And if you are a Joie de Vivre Lifestyle member, congratulations, you just earned 100 perq points by getting through your first day of the Love Yourself Lovely challenge

Blogs & Articles

The Top 50 Blogs That Will Unleash Your Motivation

by Brad Isaac

“I sometimes need a good kick in the pants, don’t you? Like everyone, I have days where I don’t feel like doing what I know I need to do.

Where do I turn during times like these? I launch my RSS reader and pull up my favorite motivational blogs.

These are the best of the best because it’s one thing for someone to tell you what to do, it’s another thing for them to take their own advice! This is a list of some of the hardest working self development blogs and bloggers – who not only talk the talk, they walk the walk. Many of them have day jobs and families and still take time almost every day to give you their best.

I suggest you check them out and add them to your list of motivational resources.

Here are the top 50 in no particular order -

In Sum

All you have is today. Make the most of it. Enjoy it. And you will already be a success

Day #2 - Accentuate the Positive

2011-05-08T17:00:00.000-07:00

Theme

Accentuate the Positive

Description

A glass half full has just as many calories as a glass half full.... so make the choice to see the good in everything and everyone, including yourself!

To Do

Start a gratitude listing, noting everything from a pretty flower to the fact the newspaper boy finally landed the sunday times on your porch instead of in the bushes while the sprinklers were on, to the fact that you got through your first day intact

Nourish Yourself

Evaluate how you feel. If you are at all hungry or tired plan to adjust accordingly

Get Up & Go!

Evaluate how you feel. If you are overly sore or in pain plan to adjust accordingly and give yourself the day off if needed

Tools

Your Journal. Make sure you are recording everything from what you consumed to what time you went to bed and what the weather was like. This will prove invaluable when trying to identify patterns

Tip

Want more body satisfaction with fewer pounds? Spend less thought on it…. Your body will be the same whether you obsess about it or not…. Your peace of mind will NOT be the same. So don’t give excessive thought to this regimen or it will weight you down even more

Tweak

Avoid disproportionate portions. Make sure you are getting enough protein in the mornings and keeping carbs and sweets to a reasonable level

Question

What did you enjoy most about day one? What you did right yesterday. don’t give a second thought to how you may have fallen short of abject perfection. But do enjoy noting at least one thing you did that was productive

Thought

You've got to accentuate the positive

Eliminate the negative

Latch on to the affirmative

Don't mess with Mister In-Between

You've got to spread joy up to the maximum

Bring gloom down to the minimum

Have faith or pandemonium

Liable to walk upon the scene

(To illustrate his last remark

Jonah in the whale, Noah in the ark

What did they do

Just when everything looked so dark)

Man, they said we better

Accentuate the positive

Eliminate the negative

Latch on to the affirmative

Don't mess with Mister In-Between

No, do not mess with Mister In-Between

Do you hear me, hmm?

(Oh, listen to me children and-a you will hear

About the elininatin' of the negative

And the accent on the positive)

And gather 'round me children if you're willin'

And sit tight while I start reviewin'

The attitude of doin' right

(You've gotta accentuate the positive

Eliminate the negative

Latch on to the affirmative

Don't mess with Mister In-Between)

You've got to spread joy (up to the maximum)

Bring gloom (down) down to the minimum

Otherwise (otherwise) pandemonium

Liable to walk upon the scene

To illustrate (well illustrate) my last remark (you got the floor)

Jonah in the whale, Noah in the ark

What did they say (what did they say)

Say when everything looked so dark

Man, they said we better

Accentuate the positive

Eliminate the negative

Latch on to the affirmative

Don't mess with Mister In-Between

No! Don't mess with Mister In-Between

http://www.lyricsmania.com/accentuate_the_positive_lyrics_johnny_mercer.html

All about Johnny Mercer: http://www.musictory.com/music/Johnny+Mercer

Tidbit

When compiling your gratitude list, you may be interested in the following current statistics:

If your combined household earns more than $24,600 a year you are in the top%10 of all income earners in the world.
The average monthly salary for someone living in Afghanistan is only $14 a month.
37 million Americans live below the National poverty line. That’s 1 in every 8 Americans living in poverty.
3.5% of U.S. households (that’s people within a home) experience hunger every day. That’s 9.6 million people each and every day.
An estimated 750,000 people in America experience homelessness and out of those people only 56 percent find shelter at night for sleeping while the other 44 percent end up sleeping on the streets.
Only 34% of American adults say they are truly happy.

Treat

A good attitude is one of the greatest treats you could ever enjoy... the only thing better, would be sharing it! Go on and try... You’ll happily find it’s contagious

Blogs & Articles

10 Benefits of Positive Thinking: http://www.betrulyhappy.com/blog/2010/01/benefits-of-positive-thinking/

The Power of Positive Thinking: http://www.suite101.com/content/twisted-thinking-two-a13551

Positive thinking: Reduce stress, enjoy life more: http://www.mayoclinic.com/health/positive-thinking/SR00009

In Sum

The Bard said it best, "there is nothing either good or bad, but thinking makes it so”

Day #3 - Note to Self

2011-05-08T15:00:00.000-07:00

Theme

Note to Self

Description

Self Discipline

per WIkipedia:

“Self-discipline refers to the training that one gives oneself to accomplish a certain task or to adopt a particular pattern of behavior, even if one would rather be doing something else. For example, denying oneself an extravagant pleasure in order to accomplish a more demanding charitable deed is a display of self-discipline. Thus, self-discipline is the assertion of willpower over more base desires, and is usually understood to be synonymous with self control. Self-discipline is to some extent a substitute for motivation, when one uses reason to determine a best course of action that opposes one's desires.

To Do / Nourish Yourself / Get Up & Go! / Tools

Now that we have already established this week the need for determining priorities and focusing on them, just how does one go about doing it? The key is self-discipline.

How to Build Self-Discipline

Written by Peter Clemens: http://www.pickthebrain.com/blog/self-discipline/

“Discipline is freedom. You may disagree with this statement, and if you do you are certainly not alone. For many people discipline is a dirty word that is equated with the absence of freedom. In fact the opposite is true. As Stephen R. Covey once wrote, “the undisciplined are slaves to moods, appetites and passions”. And in the longer term, the undisciplined lack the freedom that comes with possessing particular skills and abilities – e.g. to play a musical instrument or speak a foreign language.

Self-discipline involves acting according to what you think instead of how you feel in the moment. Often it involves sacrificing the pleasure and thrill of the moment for what matters most in life. Therefore it is self-discipline that drives you to:

Work on an idea or project after the initial rush of enthusiasm has faded away
Go to the gym when all you want to do is lie on the couch and watch TV
Wake early to work on yourself
Say “no” when tempted to break your diet
Only check your email a few of times per day at particular times

In the past self-discipline has been a weakness of mine, and as a result today I find myself lacking the ability to do a number of things which I would like – e.g. to play the guitar. But I have improved, and I can say that it is self-discipline that got me out of bed this morning at 5am to run and then write this article. Believe me, I would love to be curled up in bed right now, but this desire is subordinated by my inner sense of purpose.

If you struggle with self-discipline, the good news is that it can be developed. For example, it is only in the past two years that I have trained myself to wake early. The following are what I have found to be the five traits of self-discipline:

1. Self-Knowledge

Discipline means behaving according to what you have decided is best, regardless of how you feel in the moment. Therefore the first trait of discipline is self-knowledge. You need to decide what behavior best reflects your goals and values. This process requires introspection and self-analysis, and is most effective when tied to written expression. I highly recommend taking the time to write out your goals, dreams and ambitions. Even better, write out a personal mission statement. I found that writing such a statement gave me a greater understanding of who I am, what I am about and what I value. Dr. Covey has an excellent Mission Statement Builder on his site.

2. Conscious Awareness

Self-discipline depends upon conscious awareness as to both what you are doing and what you are not doing. Think about it. If you aren’t aware your behavior is undisciplined, how will you know to act otherwise?

As you begin to build self-discipline, you may catch yourself being in the act of being undisciplined – e.g. biting your nails, avoiding the gym, eating a piece of cake or checking your email constantly. Developing self-discipline takes time, and the key here is you are aware of your undisciplined behavior. With time this awareness will come earlier, meaning rather than catching yourself in the act of being undisciplined you will have awarenessbefore you act in this way. This gives you the opportunity to make a decision that is in better alignment with your goals and values.

3. Commitment to Self-Discipline

It is not enough to simply write out your goals and values. You must make an internal commitment to them. Otherwise when your alarm clock goes off at 5am you will see no harm in hitting the snooze button for “just another 5 minutes….” Or, when initial rush of enthusiasm has faded away from a project you will struggle to see it through to completion.

If you struggle with commitment, start by making a conscious decision to follow through on what you say you’re going to do – both when you said you would do it and how you said you would do it. Then, I highly recommend putting in place a system to track these commitments. As the saying goes, “What gets measured gets improved”.

4. Courage

Did you notice the sweat dripping from the man in the picture at the start of this article? Make no mistake, self-discipline is often extremely difficult. Moods, appetites and passions can be powerful forces to go against. Therefore self-discipline is highly dependent on courage. Don’t pretend something is easy for you to do when it is in fact very difficult and/ or painful. Instead, find the courage to face this pain and difficulty. As you begin to accumulate small private victories, your self-confidence will grow and the courage that underpins self-discipline will come more naturally.

5. Internal Coaching

Self-talk is often harmful, but it can also be extremely beneficial if you have control of it. When you find yourself being tested, I suggest you talk to yourself, encourage yourself and reassure yourself. After all, it is self-talk that has the ability to remind you of your goals, call up courage, reinforce your commitment and keep you conscious of the task at hand. When I find my discipline being tested, I always recall the following quote: “The price of discipline is always less than the pain of regret”. Burn this quote into your memory, and recall in whenever you find yourself being tested. It may change your life.”

Tip

Napoleon Hill’s Master Key to Success Part 6” (http://thinkandgrowrichebookfree.com/growrichtopic/media/video/06.-self-discipline/)

“Mind control is the result of self-discipline and habit. You either control your mind or it controls you.”

watch the full Youtube video here http://www.youtube.com/watch?v=hrbDUf5AXsg:

Gain mastery over your tongue
Don’t strike back
Self-Discipline over emotions
Mental Attitude needs discipline and control at all times
Special mention: The emotion of sex
Your stomach needs discipline
Self Discipline over relation to religion and politics
Exercise self-discipline over taking possession over your own mind and definite purpose to which the mind is to be directed.

Tweak

“Schedule a small task for a given time of the day; Practice deliberate delaying.

Schedule a particular task in the morning and once in the evening.
The task should not take more than 15 minutes.
Wait for the exact scheduled time.
When the schedule time is due, start the task.
Stick to the schedule for at least two months.

Advantages: Scheduling helps you focus on your priorities. By focusing on starting tasks rather than completing them, you can avoid procrastination.” (http://www.studygs.net/discipline.htm)

Question

What small task can you begin to routinely commit to doing in a disciplined way?

Thoughts

“Discipline is the refining fire by which talent becomes ability.” - Roy L. Smith

“It was character that got us out of bed, commitment that moved us into action, and discipline that enabled us to follow through.” - Zig Ziglar

“Discipline is remembering what you want.” - David Campbell

“For every disciplined effort there is a multiple reward.” “Discipline is the bridge between goals and accomplishments” - Jim Roh

"Talent without discipline is like an octopus on roller skates. There's plenty of movement, but you never know if it's going to be forward, backwards, or sideways." - H. Jackson Brown, Jr.

"Mastering others is strength. Mastering yourself is true power." - Lao Tzu

“With self-discipline most anything is possible.” - Theodore Roosevelt

Tidbits

In one month 2800 people searched the phrase ‘self-discipline’ on the internet, whereas as 200,000 searched for the word ‘fun’: http://www.eruptingmind.com/importance-of-self-discipline/

Self-Discipline Outdoes IQ in Predicting Academic Performance of Adolescent: http://www.sas.upenn.edu/~duckwort/images/PsychologicalScienceDec2005.pdf

Treat

Choose whatever would be a worthy treat for you and once you have succeeded in mastering the assignment listed in the ‘tweak’ section above

Blogs & Articles

Self-Discipline: http://www.stevepavlina.com/blog/2005/06/self-discipline/

Self-Discipline (I think this is designed for students but has some helpful ideas nonetheless): http://www.k12.hi.us/~mkunimit/self-discipline.htm

In Sum

Stick with self-disciplined behavior and it will become routine, and then second nature, and then you

Note - this post was originally put up as Day #38 but was moved to the beginning of the series at the request of LYLLYL Facebook group member B Sioux

Day #4 - Eliminate the Negative

2011-05-08T14:00:00.000-07:00

Theme

Eliminate the Negative

Description

We all hold on to things that weigh us down, they don’t hold onto us... so just let go of them

To Do

Don’t hold onto things that you don’t use, or need, or love. Recycle or give them away. You’ll feel lighter and have more space. This goes for food, workout gear, clothes, paperwork, misc. chachkis

Nourish Yourself

Flax seed, wheat germ? Great ideas... but not if they’re just festering on your shelf. So if you don’t use it and WON’T use it, out it goes ... cuz if you don’t like it chances are you won’t eat it.

Get Up & Go!

We tell our children that monsters don’t exist.... but the bold fact are that’s just not true! There is a sock monster living in the inner-workings of every dryer. Once you face these harsh facts you can begin to rebuild your life and your sock drawer. So go through your workout apparel and toss the orphan socks with holes and the work out bras that do not support. Instead consider what sorts of workout wear will make you feel most successful... perhaps trade in your baggy t-shirt for a supportive exercise tank top. You’ll feel leaner and lighter immediately

Repeat Monday’s activity at a moderate level, note how it feels. Yet another perk of today’s theme: using the right gear in good condition will help to avoid injury

Tools

Your ruthless good sense and indomitable spirit

Tip

per wikihow

Correct yourself every time you think or say something negative. If you find yourself saying "Ugh, I can't draw..", immediately erase that thought and say "I am an excellent artist!" Eventually you'll start believing yourself and you'll become a better artist in turn!

SMILE. Even if you're not in the mood, smile -- it really does cheer you up and it will help you to think less negatively.

Dwell on the good things. "Don't cry because it's over, smile because it happened." Be thankful for the good things instead of depressed over the bad.

Tweak

Find ways to turn negatives into positives... no matter how silly or trivial they seem. The positive effect is instant!

Question

What ‘negative’ habits have you adopted?

Thoughts

“Negativity is an addiction to the bleak shadow that lingers around every human form ... you can transfigure negativity by turning it toward the light of your soul.” John Donohue

“People who project negativity typically have low self-esteem. They feel badly about themselves, and their negativity is simply a reflection of those feelings” Hendrie Weisinger

“Dwelling on the negative simply contributes to its power" Shirley MacLaine

Tidbits

25% of people with 2 car garages don’t park cars in there — they store their junk instead
The storage facility industry is worth $154 billion dollars, more than the film biz!
1 in 11 American households rents a self-storage space, spending $1000/year in rent
On average, it costs $10/square foot to store items in your home
The average American receives 49,060 pieces of mail in their lifetime, 1/3 of it is junk mail
23% of us pay our bills late and incur fees because we’ve lost track of our statements
80% of the clutter in your home or office is a result of disorganization, not lack of space
Getting rid of clutter would eliminate 40% of your housework in an average home
We spend one whole year of our entire lives, just looking for lost items
As a whole, Americans spend 9 million hours a day looking for lost items
Average 4583 lbs. of books and magazines are discarded annually by each American
The National Association of Professional Organizers says that we spend a year of our lives looking for lost items.

Treat

Consider purchasing something useful should you find that your junk purging has left you without something you need -- perhaps a light for your bike so you can ride around the park at dusk, or a yoga mat of your own for that class at the gym, or a coined hip scarf for bellydance

Blogs & Articles

On purging junk: http://www.stevepavlina.com/blog/2006/02/purging/

Clearing out mental clutter: http://tdn.com/lifestyles/article_3e8574fe-441b-11e0-b4f5-001cc4c03286.html

In Sum

Toss out the old to make room for the new -- that includes the new you!

Day #5 - Stick to your Guns

2011-05-08T13:00:00.000-07:00

Theme

Stick to your Guns

dictionary definition: “to remain firm in one's convictions; to stand up for one's rights.”

Description

“I know you better than you know yourself”

“You’ve tried this before and failed”

“What a waste of time”

Who hasn’t heard this litany before? And while it is true that psychologists have noted that friends often see things in us that we do not see (everything from beauty to intelligence to even rudeness) we still do for the most part have a handle on who we are. So when it comes to self-improvement, or rather self-realization, don’t let the opinions of others discourage or deter you.

To Do

Be willing to change at least one unproductive opinion today

Nourish Yourself

What foods make YOU feel happy, loved AND healthy - eat these

Stick it to your guns
i.e. your triceps

Get Up & Go!

Try an activity about which you have previously held a negative opinion... just for a few minutes... you just may like it

Tools

Forgiveness, understanding, empathy, willingness, a sense of buoyancy and adventure

Tips/Tweaks

Find ways to change your assumptions and opinions about others. Doing so will lighten your mental load

Dealing with people’s negative opinions of you: (adapted from wikihow)

Relax. Don't get worked up if people don't appear to like you right away. Sometimes, it takes others a while to adjust to new people in their life

Find a little more information on the person who seems to not like you. Try to put yourself in the other person’s shoes to understand their points of reference. You needn’t dig up their life’s story or psychoanalyze them, but a little empathy can go a long way. The cause of the other person’s opinion may not even have anything to do with you!

Realize that the person might consider some of your strong points flaws. For instance, if they don't enjoy your sense of humor, then they might think that you're annoying while others love your ability to share jokes

If the flaws appear to be a big part of you that others frequently object to, you may want to face the situation squarely and adapt and grow as needed

Question

Whose opinion affects you the most and why

Thought

"You cannot expect to achieve new goals or move beyond your present circumstances unless you change..... Other people's opinion of you does not have to become your reality" - Les Brown

Tidbit

from Wikipedia:

“In general, an opinion is a subjective belief, and is the result of emotion or interpretation of facts. An opinion may be supported by an argument, although people may draw opposing opinions from the same set of facts. Opinions rarely change without new arguments being presented. However, it can be reasoned that one opinion is better supported by the facts than another by analysing the supporting arguments.

In casual use, the term opinion may be the result of a person's perspective, understanding, particular feelings, beliefs, and desires. It may refer to unsubstantiated information, in contrast to knowledge and fact-based beliefs.”

Farrah Fawcett once said the National Enquirer caused her more stress than the cancer which claimed her life.

Treat

Slough off unhealthy (and untrue) opinions. This site on the subject of scrubs is worth its sea salt: http://bodyscrubworld.com/

Blogs & Articles

Other People’s Opinions: http://ezinearticles.com/?Other-Peoples-Opinions&id=36535

How to Understand and Stop Worrying About Other Peoples' Opinions: http://www.ehow.com/how_4915542_stop-worrying-other-peoples-opinions.html

In Sum

Remember, there is only one opinion you have control over and that it your own. Maintain your standards, your resolve and determination to succeed in this challenge (as well as life) and you will win

Day #6 - Mini Makeover

2011-05-08T12:01:00.000-07:00

Theme

Mini Makeover

Description

Let your outside reflect your blossoming inside

To Do

Purge styles that no longer fit you; this goes for clothing, shoes, makeup, hair styles etc. Check the latest magazines for fresh styles that suit who you are today

Nourish Yourself

Find fresh ways of preparing classic food, Substitute things like a pinch of Parmesan on your veggies in lieu of butter... or cook a chicken breast in lemon juice

Get Up & Go!

What tried and true physical activities no longer cut it for you? Have you burned out? Working on the effects of an injury? Or sick of doing things you don’t like?

Tools

Check out this fun free virtual makeover tool: http://www.dailyglow.com/virtual-makeover?xid=G_&s_kwcid=TC|21973|beauty%20makeovers||S||6260638444&gclid=CP_d0cXZ4KgCFQ12gwodTG8XBg

And make a point to gobble up the newest fashion mags next time you are at the salon

Tip

Think twice before you spend a lot on the latest craze or drastically alter your hair without thinking ahead to next season

Tweak

Change your usual foundation, eye or lip color... you’ll feel young and vibrant, and people will notice.. something with a bit of bronzer can do wonders this time of year

Question

Is there anything about your style or what you wear that is outdated? Or makes you look older than you are? How have your tastes changed and does what you wear represent those changes?

Thought

“People are like stained-glass windows. They sparkle and shine when the sun is out, but when the darkness sets in their true beauty is revealed only if there is a light from within.” -Elizabeth Kubler-Ross

Tidbits

To the best of my knowledge this makeover was done
WITHOUT surgery

More than 325,000 tummy tuck, breast augmentation and breast lift procedures were performed on women ages 20-39 in 2006, according to statistics released by the American Society of Plastic Surgeons (ASPS).

The 11 percent increase over 2005 statistics in "Mommy Makeover" procedures is more than five times higher than the growth of overall cosmetic plastic surgery procedures (2 percent) during the same time period.

"In this day and age, women are giving birth later, returning to their careers sooner, and have busier schedules than ever before. Many are finding cosmetic plastic surgery to be the answer to returning to a pre-pregnancy shape they are comfortable with," said ASPS President Roxanne Guy, MD.

The "Mommy Makeover" procedures, which include breast augmentation, tummy tuck and breast lift, rank first, fourth and fifth respectively among all procedures performed on women ages 20-39 in 2006.

Women in their twenties had 95,500 breast augmentations (up 15 percent), 14,500 breast lifts (up 11 percent) and 13,800 tummy tucks (up 9 percent.) The number of procedures increases in the “30 something” category with 118,500 breast augmentations (up 9 percent), 34,000 breast lifts (up 11 percent) and 49,600 tummy tucks (up 12 percent).

Treat

Apple Raspberry Crumble (from Classic Meals with a Healthy Twist)

Ingredients
For the crumble
1 cup muesli
80ml honey
1 tsp butter (optional)

For the filling
1 x 385g tin pie apples, drained
250g fresh or frozen raspberries

Method Preheat oven to 180 degrees. To make the crumble, heat the honey for a few seconds in the microwave or on the stove to liquidise. Add to the dry muesli and mix. Place the pie apples and raspberries in a heatproof pie dish and top with the muesli and honey crumble. Bake in a preheated oven for about 30 to 40 minutes until golden.

Serves 4. Per 184g serving: 1 005kJ, 2.5g fat (1g saturated), 35mg sodium, 58g carbs, 5g fibre, 44g sugars, 2g protein.

Blogs & Articles

On inner and outer makeovers: http://polishedlife.com/about/

An example of a beauty makeover: http://www.luxebeautyteam.com/beauty-blog/2011/3/2/rachaels-total-beauty-makeover.html

In Sum

You already know the source of your real beauty, your lovely soul and beautiful heart.... today’s focus just adds a little window dressing to help show off your unique assets to best advantage

Another supposedly surgery-free transformation