When you think about it, the term "lose weight" is kinda silly. When you lose your keys, you go looking for them - right? When you lose your glasses, your kitty, your car in a large parking lot, the only thing you really want is to get it back.
Besides, making a real effort to LOSE anything seems kinda weird. Could you imagine putting this much effort into losing a basketball game or even a game of cards? No matter how you look at it, losing is defeating and most of the time we avoid it like the plague.
Maybe that is one small reason that losing weight is so darned difficult! Our mind is trying to avoid losing! While that may sound silly, it's not. Experts in the field of psychology are now finding that the way we think about difficult tasks has an effect on the outcome. It might just be likely that thinking about losing all the time may not be helping you.
Try this. When you think about losing weight, try focusing on what you GAIN.
HERE IS THE MISSION:
Write down as many things as you can that you will GAIN by losing weight.
Post the list where you can see it every day. Use pictures to illustrate your gains if you want!
Read the list everyday for a week, AND
Try to remember at least one thing from the list when you are faced with a difficult eating situation.
Email me with any insights that you gain from this exercise.
Remember, your excess weight is not at all like your keys, glasses, kitty or car. When you finally do exile (not lose) it, you NEVER want it back! I am sure you want to Lose Weight for Good! and I am here to help you do just that.
Sincerely,
Dr. Russ L'HommeDieu
Lose Weight for Good!
Tuesday, March 20, 2012
I had a nurse friend of mine make a very interesting observation about chronic illness. She said that "chronic illness is something insidious that consumes bits and pieces of a person's self-esteem, independence, quality of life and quality of relationships. And most people are not even aware of it."
I see this a lot in my work with people who are trapped in a body that is too big for the life they want to lead. Unfortunately, being overweight is basically a chronic disease and most people are not aware of it until . . . the light goes on.
The light, however, is different for everyone. Most of the time it arises from some kind of discomfort. An extreme uneasiness about where you are. For me, it took an actual diagnosis of per-diabetes. Since my vision of myself included that I was NOT chronically ill, this new (reversible) diagnosis was my light bulb. I don't mind telling you, I was really uncomfortable with the idea of being sick, blind and legless depending on the help of others for many of my basic needs.
The key to making this discomfort bearable is to recall the words of M. Scott Peck- “The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.”
Often this discomfort is created from getting in touch with where you want to go. Visioning what you want so vividly that you can feel it in your bones. Wanting it so bad, you can't help but to be committed. I mean all-in committed.
Once you have that vision, it becomes like your true NORTH. It is the ONLY magnetic pull strong enough to keep your motivational compass pointed toward your goal. Your vision is what keeps you going in the right direction.
I see this a lot in my work with people who are trapped in a body that is too big for the life they want to lead. Unfortunately, being overweight is basically a chronic disease and most people are not aware of it until . . . the light goes on.
The light, however, is different for everyone. Most of the time it arises from some kind of discomfort. An extreme uneasiness about where you are. For me, it took an actual diagnosis of per-diabetes. Since my vision of myself included that I was NOT chronically ill, this new (reversible) diagnosis was my light bulb. I don't mind telling you, I was really uncomfortable with the idea of being sick, blind and legless depending on the help of others for many of my basic needs.
The key to making this discomfort bearable is to recall the words of M. Scott Peck- “The truth is that our finest moments are most likely to occur when we are feeling deeply uncomfortable, unhappy, or unfulfilled. For it is only in such moments, propelled by our discomfort, that we are likely to step out of our ruts and start searching for different ways or truer answers.”
Often this discomfort is created from getting in touch with where you want to go. Visioning what you want so vividly that you can feel it in your bones. Wanting it so bad, you can't help but to be committed. I mean all-in committed.
Once you have that vision, it becomes like your true NORTH. It is the ONLY magnetic pull strong enough to keep your motivational compass pointed toward your goal. Your vision is what keeps you going in the right direction.
Wednesday, February 29, 2012
from: http://www.fastcompany.com/video/why-change-is-so-hard-self-control-is-exhaustible
[transcript of video]
You hear something a lot about change: People won’t change because they’re too lazy. Well, I’m here to stick up for the lazy people. In fact, I want to argue that what looks like laziness is actually exhaustion. The proof comes from a psychology study that is absolutely fascinating.
So picture this: Students come into a lab. It smells amazing—someone has just baked chocolate-chip cookies. On a table in front of them, there are two bowls. One has the fresh-baked cookies. The other has a bunch of radishes. Some of the students are asked to eat some cookies but no radishes. Others are told to eat radishes but no cookies, and while they sit there, nibbling on rabbit food, the researchers leave the room – which is intended to tempt them and is frankly kind of sadistic. But in the study none of the radish-eaters slipped – they showed admirable self-control. And meanwhile, it probably goes without saying that the people gorging on cookies didn’t experience much temptation.
Then, the two groups are asked to do a second, seemingly unrelated task—basically a kind of logic puzzle where they have to trace out a complicated geometric pattern without raising their pencil. Unbeknownst to them, the puzzle can’t be solved. The scientists are curious how long they’ll persist at a difficult task. So the cookie-eaters try again and again, for an average of 19 minutes, before they give up. But the radish-eaters—they only last an average of 8 minutes. What gives?
The answer may surprise you: They ran out of self-control. Psychologists have discovered that self-control is an exhaustible resource. And I don’t mean self-control only in the sense of turning down cookies or alcohol, I mean a broader sense of self-supervision—any time you’re paying close attention to your actions, like when you’re having a tough conversation or trying to stay focused on a paper you’re writing. This helps to explain why, after a long hard day at the office, we’re more likely to snap at our spouses or have one drink too many—we’ve depleted our self-control.
And here’s why this matters for change: In almost all change situations, you’re substituting new, unfamiliar behaviors for old, comfortable ones, and that burns self-control. Let’s say I present a new morning routine to you that specifies how you’ll shower and brush your teeth. You’ll understand it and you might even agree with my process. But to pull it off, you’ll have to supervise yourself very carefully. Every fiber of your being will want to go back to the old way of doing things. Inevitably, you’ll slip. And if I were uncharitable, I’d see you going back to the old way and I’d say, You’re so lazy. Why can’t you just change?
This brings us back to the point I promised I’d make: That what looks like laziness is often exhaustion. Change wears people out—even well-intentioned people will simply run out of fuel.
[transcript of video]
You hear something a lot about change: People won’t change because they’re too lazy. Well, I’m here to stick up for the lazy people. In fact, I want to argue that what looks like laziness is actually exhaustion. The proof comes from a psychology study that is absolutely fascinating.
So picture this: Students come into a lab. It smells amazing—someone has just baked chocolate-chip cookies. On a table in front of them, there are two bowls. One has the fresh-baked cookies. The other has a bunch of radishes. Some of the students are asked to eat some cookies but no radishes. Others are told to eat radishes but no cookies, and while they sit there, nibbling on rabbit food, the researchers leave the room – which is intended to tempt them and is frankly kind of sadistic. But in the study none of the radish-eaters slipped – they showed admirable self-control. And meanwhile, it probably goes without saying that the people gorging on cookies didn’t experience much temptation.
Then, the two groups are asked to do a second, seemingly unrelated task—basically a kind of logic puzzle where they have to trace out a complicated geometric pattern without raising their pencil. Unbeknownst to them, the puzzle can’t be solved. The scientists are curious how long they’ll persist at a difficult task. So the cookie-eaters try again and again, for an average of 19 minutes, before they give up. But the radish-eaters—they only last an average of 8 minutes. What gives?
The answer may surprise you: They ran out of self-control. Psychologists have discovered that self-control is an exhaustible resource. And I don’t mean self-control only in the sense of turning down cookies or alcohol, I mean a broader sense of self-supervision—any time you’re paying close attention to your actions, like when you’re having a tough conversation or trying to stay focused on a paper you’re writing. This helps to explain why, after a long hard day at the office, we’re more likely to snap at our spouses or have one drink too many—we’ve depleted our self-control.
And here’s why this matters for change: In almost all change situations, you’re substituting new, unfamiliar behaviors for old, comfortable ones, and that burns self-control. Let’s say I present a new morning routine to you that specifies how you’ll shower and brush your teeth. You’ll understand it and you might even agree with my process. But to pull it off, you’ll have to supervise yourself very carefully. Every fiber of your being will want to go back to the old way of doing things. Inevitably, you’ll slip. And if I were uncharitable, I’d see you going back to the old way and I’d say, You’re so lazy. Why can’t you just change?
This brings us back to the point I promised I’d make: That what looks like laziness is often exhaustion. Change wears people out—even well-intentioned people will simply run out of fuel.
Tuesday, December 14, 2010
Monday, November 15, 2010
NEAT means "Non-exercise activity thermogenesis"
NEAT means "Non-exercise activity thermogenesis" - which is the calories you burn from the simple physical activities in your daily life - It is amazing how they can add up and research shows it can make a huge difference when it comes to weight management over the long term. So, my challenge this week is got you to do more NEAT stuff.
- If you must sit and work at a computer, take a five-minute "stand and stretch" break every thirty minutes.
- Walk rather than drive whenever possible. If you drive, choose a parking spot at the far end of the lot.
- If you take a cab or a bus, don't get dropped off right in front of where you want to be. Instead, get off a block or two early and walk.
- Take the stairs instead of the escalator or elevator.
- Chew gum (This will also keep you from snacking)
- Take a walk at lunch
- Make your next meeting a walking meeting.
I have a client that actually is considering replacing his desk chair with a treadmill!
(If you want to learn more about these special desks, email me)
- Go out and play!
- Get a pedometer and record your movements for an entire day. Then try to add 100 steps per day.
This is REALLY NEAT!
Do you ever wonder how many calories you burn playing with the kids? Or how many steps you take on the way to work? GoWear fit is a clinically proven system that turns your body's everyday information into a tool to help you manage a healthy lifestyle. The GoWear fit armband measures how many calories you burn, how many steps you take, how physically active you are, and how much sleep you're getting
Sunday, November 14, 2010
Don’t throw away those squash seeds!
Did you know that all squash seeds are edible and delicious to eat?
Your butternut squash seeds are not trash! They are a great healthy snack and a delicious addition to salads, granola or trail mix.
Parboil:
Separate as much of the stringy squash membrane from the seeds as you can. Then take the remaining fibers and seeds and place them in a pot of water that has been seasoned with salt and spices (You can use Adobo, Cayenne Pepper, Old Bay or any seasoning blend that strikes your fancy).
Next, bring water to a boil, reduce heat and allow it to simmer for five minutes.
Once boiled, carefully place whisk into the pot and spin the whisk between the palms of your hands and spin whisk. Be extra careful not to spray yourself with boiling saltwater. Then remove the entire mess to a colander, and continue to use the whisk and a little water to free the seeds from the membrane matter. It is OK if some membrane remains because once they are dried out in the oven, the seeds separate very easily.
To roast or toast: Place on a lightly greased (or sprayed with cooking spray) cookie sheet and bake in a 400 degree F. oven for about 30 minutes, checking every 10 minutes. They are done when they are light brown in color and will have a puffed appearance. If you are short on time, they roast just as well in a microwave for about five minutes.
Additional seasoning ideas:
Try additional seasonings on your squash seeds: Cajun seasoning, Worcestershire sauce, Tobasco®, soy sauce, and garlic salt are some of the many possibilities. If you want an even more intense flavor, add additional seasoning after boiling and before roasting.
Storing: Store baked squash seeds in an airtight container.
Substitute them in for your usual nut or seed topping or grind them into a fine powder as a garnish. It is important to note though, that at about 126Cal/ounce or 2023Cal/pound, your squash seeds pack a high calorie punch.
Your butternut squash seeds are not trash! They are a great healthy snack and a delicious addition to salads, granola or trail mix.
Parboil:
Separate as much of the stringy squash membrane from the seeds as you can. Then take the remaining fibers and seeds and place them in a pot of water that has been seasoned with salt and spices (You can use Adobo, Cayenne Pepper, Old Bay or any seasoning blend that strikes your fancy).Next, bring water to a boil, reduce heat and allow it to simmer for five minutes.
Once boiled, carefully place whisk into the pot and spin the whisk between the palms of your hands and spin whisk. Be extra careful not to spray yourself with boiling saltwater. Then remove the entire mess to a colander, and continue to use the whisk and a little water to free the seeds from the membrane matter. It is OK if some membrane remains because once they are dried out in the oven, the seeds separate very easily.
To roast or toast: Place on a lightly greased (or sprayed with cooking spray) cookie sheet and bake in a 400 degree F. oven for about 30 minutes, checking every 10 minutes. They are done when they are light brown in color and will have a puffed appearance. If you are short on time, they roast just as well in a microwave for about five minutes.
Additional seasoning ideas:
Try additional seasonings on your squash seeds: Cajun seasoning, Worcestershire sauce, Tobasco®, soy sauce, and garlic salt are some of the many possibilities. If you want an even more intense flavor, add additional seasoning after boiling and before roasting.
Storing: Store baked squash seeds in an airtight container.
Substitute them in for your usual nut or seed topping or grind them into a fine powder as a garnish. It is important to note though, that at about 126Cal/ounce or 2023Cal/pound, your squash seeds pack a high calorie punch.
Wednesday, November 10, 2010
Butternut Squash And Scallop Chowder | MailTribune.com
Butternut Squash And Scallop Chowder | MailTribune.com
The term chowder usually brings to mind a steaming bowl of thick and chunky soup, often enriched with a generous amount of whole milk, or even cream.
Soups and some stews can be a great way to fill up on low-calorie vegetables, proteins and liquid, leaving you satisfied without feeling stuffed. But too much cream, milk or sour cream can take the virtue right out of the meal.
Yet there are ways to have a creamy and healthful soup. For instance, consider starting with a base of pureed vegetables. Winter vegetables — such as butternut or buttercup squash, pumpkin or even sweet potatoes — can be roasted to intensify the flavors, then run through a food mill, blender or food processor to make a velvety, creamy base.
Beans, pureed with a bit of broth or water, also make a thick, flavorful soup base. Use convenient canned beans, but be sure to rinse them under cold water to wash away some of the salt that is in the canning liquid.
Even tofu (the soft or silken variety) can be pureed to create a smooth and protein-rich foundation on which you can build a creamy soup with little fat and no dairy.
For this butternut squash and scallop chowder, the secret to low-fat thickening comes from a snack food. Crumbled tortilla chips dissolve in the soup while it's cooking, adding plenty of body along with a layer of toasty corn flavor.
Jarred salsa is another secret to this satisfying chowder, bringing with it pre-diced vegetables and spicy seasoning, which helps make it possible to get this meal on the table in under 30 minutes on a busy weeknight.
Plump bay scallops are called for here, but you can substitute chunks of almost any white fish and if you like, make the soup vegetarian by omitting the seafood altogether and upping the amount of diced squash.
How to make it
Start to finish: 25 minutes (10 minutes active); Servings: 4.
Ingredients:
2 cups peeled and diced butternut or other winter squash
2 cups medium or hot tomato salsa
141/2-ounce can reduced-sodium chicken broth
1/3 cup crumbled reduced-fat corn tortilla chips
2 cups frozen corn kernels
1/2 teaspoon dried oregano
1/2 teaspoon ground cumin
1 pound bay scallops
1 tablespoon lime juice
Lime wedges for squeezing
Directions:
In a large pot over medium-low heat, combine the squash, salsa, broth and tortilla chips. Bring to a simmer, cover the pot and cook until the squash is tender, 5 to 7 minutes. Stir in the corn, oregano and cumin. Return the soup to a simmer, stir in scallops and cook until they are opaque at the center, 2 to 3 minutes more. Stir in the lime juice. Serve with additional lime wedges for squeezing.
Nutrition information per serving (values are rounded to the nearest whole number): 258 calories; 30 calories from fat (12 percent of total calories); 3 grams fat (0 g saturated; 0 g trans fats); 37 milligrams cholesterol; 35 g carbohydrate; 23 g protein; 6 g fiber; 1,165 mg sodium.
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