Archive

August 13, 2016

Friendly reminder

4:29 pm - Posted by Gregg

Diet Motivation JustStopEatingSoMuch.com

This moment counts more than any other before it. It’s your chance to recommit to what matters: your health, your happiness, your fabulosity. You really do have it goin’ on — no matter how much you weigh right now. If you choose, this can be the last time your weight or clothes size reflect their current numbers. Just make sure you make the choice for this kind of positive change from a place of wanting to feel better, look better and be better. But do so without any shame or guilt. Feeling down about yourself or past choices does nothing but hold you back. Nothing in the past matters like this moment does. Make it count. And remember — I believe in you.

Photo Source: Bonnie Pfiester

Be Sociable, Share!
comments (0) read more
August 11, 2016

Simple choices

11:54 am - Posted by Gregg

Simple Choices JustStopEatingSoMuch.com

Don’t take this image the wrong way. Muffin tops are beautiful. Heck, muffins themselves are beautiful. Every body is beautiful – exactly as it is right in this moment. You can be sure of that (and anyone who tells you different is full of crap).

But that being said, there are many of us who want to make healthy changes that can help us to not only feel better, but to also put on our clothes without having to hold our breath or offer up a prayer for strength (literally) when zipping up.

This can require making choices a little differently than we have in the past. Like choosing water over cake for example. Not always. But often. Changes like this remind us that cake is a treat (as opposed to an everyday requirement). We can’t say the same for water, which is absolutely necessary for our survival and for our transformation.

So without shaming yourself (which is never productive), ask yourself what you really want next time you’re tempted by something sweet (that might add a few too many calories or artificial ingredients to your daily intake). Maybe a glass of water and vigorous walk is what your body, mind and soul are really craving. If so, give your body that. And if you absolutely must have the cake (and I’ll admit there are times that’s true), then have a reasonable slice – and then have a glass of water and go for a vigorous walk. (See what I did there?)

It’s all about balance, moderation and your overall goals. And you, my amazing, beautiful friend, are worth it!

Be Sociable, Share!
comments (0) read more
July 21, 2016

Word to the wise

12:11 pm - Posted by Gregg

As someone who used to weigh over 450 pounds, I’m not sure what people are more impressed by… The fact that I managed to take off over 250 pounds of excess weight through diet and exercise (as opposed to fads, pills or surgery) or the fact that I’ve kept the excess weight off for well over a decade.

I must admit that these two facts still manage to “Wow” me as well. Not in an egotistical way, but in a humble one. After all, I know that if I were to forget about these monumental feats and let my guard down, I’d be in trouble. That’s because maintaining my health and weight loss is something I have to constantly work at. But when I share this tidbit with people, sometimes their “Wow” smile takes a sharp turn and becomes a “That’s awful” frown.

I admit that back in the day, before losing all of my excess weight, even I used to visualize losing all of my blubber and then being able to ‘Eat whatever I want, whenever I want.’ And yeah, it was kind of a slap in the face to realize that steamed green beans and broiled chicken were going to remain a part of my life forever n’ ever. This didn’t mean I couldn’t revel in the occasional cup of frozen yogurt or gluttonously dip the occasional sweet potato French fry in a puddle of ketchup. But the key word with these kinds of treats is “Occasional,” as opposed to “Everyday.” And that’s because my everyday requires work to stay lean, mean and healthy (minus the mean – just going for the cliché there – sorry).

I often liken to my staying healthy to riding a bike. I must constantly keep pedaling. And the minute I stop pedaling, I fall down, skin my knees and gain back over 250 pounds. But in today’s society, it seems like people shy away from the word “Work” – especially when realizing the word – and the effort – need to be constantly applied to things in our life that really matter.

The concept of ‘Work’ doesn’t just apply to a healthy weight, of course. One of my dearest friends is madly in love with her husband of over 11 years and has what I consider to be one of the happiest marriages I know of. And yet she’ll be the first to tell anyone that asks that being happy and in love requires a lot of ‘Work.’ Again, people balk – perhaps wondering why something like ‘Love’ should require that particular 4-letter word. And yet when you think about it, it makes all the sense in the world.

Having to work for something doesn’t mean you have to be miserable doing it. It just means you are hopefully committed to whatever it is you’re working toward or working on maintaining. Whether it’s losing weight, maintaining weight, getting healthy, nurturing a relationship, raising children or any number of other activities, ‘Work’ is often the common denominator. And why shouldn’t it be? Aren’t all good things worth working for? Of course, they are. And when we put the required amount of work into things, the outcomes usually turn out better and, just as important, feel better.

Rather than sigh and haunch our shoulders when considering what ‘Work’ will be involved in accomplishing a goal, why not embrace the effort it’s going to take and approach said work with happiness and commitment, knowing that whatever we’re setting our sites on is worth it? Suddenly, ‘Work’ isn’t such a 4-letter word and, instead, is a healthy conceit that we don’t have to groan and moan about.

It’s all about a positive attitude, right?

So even though maintaining my healthy weight (and holding off the 250+ pounds that would love nothing more than to settle back onto my body) takes daily work (365 days a year), I do the work knowing that it’s worth it. I feel better, I look better (yeah, I said it) and I am better – not so much because of the actual goals I’ve accomplished, but because of the work I’ve been willing and remain willing to put forth toward attaining and maintaining these goals. So why not try readjusting your mindset toward this particular 4-letter word? You might be surprised to find out that the concept of work is suddenly one you embrace, rather than begrudge.

Have something you’re currently working toward? I’d love to know about it. Please share below (even if the sharing does require a little work).

Be Sociable, Share!
comments (0) read more
9:37 am - Posted by Gregg

By Lisa Goldberg, Licensed Clinical Nutritionist

In the 15 years that I have been helping my clients lose weight by changing their mindset, habits and behaviors around food and eating, I have observed that more than any other influence, our emotions seem to sabotage our eating behavior.

If emotional eating is something you struggle with and it keeps you on the diet roller-coaster, I want to offer you some strategies that you could start to implement so you could change your behaviors and begin to stop emotional eating. The next time you find yourself wandering into the kitchen or thinking about the fast food drive-thru, try implementing these strategies:

5 Strategies to Stop Emotional Eating

Strategy #1
When you “feel like” you want to eat, ask yourself “ AM I HUNGRY”? If you are not, try to figure out what you are really feeling that is making you want to eat. If the feeling isn’t hunger, make a cup of tea, drink some water or brush your teeth. (Believe it or not, this really works!)

Strategy #2
When you want to eat because of how you feel and not because of hunger, use the acronym H.A.L.T. and decide if you are Hungry, Anxious or Angry, Lonely or Tired. Find another way to soothe those feelings rather than through turning to food. And remember: Food won’t ever fix your feelings — and can often leave you feeling worse after a binge!

Strategy #3
Be sure you are pre-pared and pre-planned for all of your meals and snacks. Always have a healthy snack in your bag or your desk so you do not get too hungry and make bad choices. Have food in your home to prepare healthy meals and take a few minutes to look at the restaurant menu online before you go out to eat so you make the better choice before you get to the table. Planning ahead helps you make good choices and if you fear getting hungry, you are prepared.

Strategy  #4
Always remind yourself what you really want. You think you want the pastry in the moment, but what you really want is to lose weight and feel better about yourself. Also remember WHY you are telling yourself no. If you remember your why it will feel less punishing. Dropping a few pounds and feeling good about yourself will last longer and taste better than the pastry. Trust me on this!

Strategy #5
Each morning when you start your day, spend some time thinking about staying mindful in regard to your choices and what you really want for yourself. Any time you eat, you choose what goes in your mouth. Practice asking yourself “Why would I choose to eat something that makes me feel bad longer than it makes me feel good”? When you make choices that make you feel good, it prevents that voice in your head that says “I’ve blown it so I may as well keep going”.

The fact is, when you learn how to honor your hunger and learn how to get comfortable feeling your feelings, you will feel better both physically and emotionally and set yourself up for long-term success.

About the Guest Blogger:
Lisa Goldberg is a nutritionist with a Masters degree in Clinical Nutrition from New York University. In addition, her certifications and Licenses include: Certified Nutrition Specialist, Certified Dietician/Nutritionist licensed by New York State, Certified in Adult Weight Management by the ADA. Lisa is also a personal trainer certified by the American Counsel on Exercise since 1994. She was the Nutritionist at the New York Stock Exchange from 2003-2007 and for 10 years served as the nutritionist to traders on Wall Street. Anyone who would like to discuss their weight loss goals with Lisa can schedule a free 30-minute weight loss consultation with her by clicking here. (Simply let Lisa know you found out about her on the Just Stop! blog.)

A Note from Gregg:
As some of you Just Stoppers might remember, I have been lucky enough to be a guest in nutrition rockstar Lisa Goldberg’s recent weight loss summits not once, but twice. I love Lisa’s total approach to wellness, which not only includes getting to a healthy weight, but also enjoying life and learning to love and appreciate yourself in the process. And because we’ve had such a good time working together and sharing ideas, Lisa has graciously asked me to participate in her upcoming 6 month online group weight loss program (for the body, mind and soul) – during which you can discover how to break old habits and behavior patterns that keep you from losing weight once and for all. Holistic Health Coach Nicole Benson will also be joining us to add her knowledge and expertise.

Any Just Stopper who wants to find out more information (without any obligation), can click here to schedule a free 30-minute Discovery Session with Lisa herself to find out more about the upcoming 6 month online group weight loss program.

 

Be Sociable, Share!
comments (0) read more
12:36 pm - Posted by Gregg

If we’ve heard it once, we’ve heard it a million times… Working out not only helps us burn calories, lose weight, stay fit, look good and even feel better (thanks to the endorphins), but a recent study reveals that people with early Alzheimer’s disease who had better fitness ratings had less atrophy in key brain areas associated with memory. This according to research first reported at the Alzheimer’s Association International Conference on Alzheimer’s Disease (AICD).

This study was the first time that MRI Brain Imaging was used to reveal the connection between cardio respiratory fitness and Alzheimer’s-related brain changes in the hippocampus (the part of the brain that’s important for memory and other functions). The hippocampus is reported to be one of the first areas of the brain to be hindered upon the onset of Alzheimer’s disease.

In addition to the study mentioned above, ICAD also reported that home-based exercise programs lasting for 12-months actually helped with balance, help reduce falls and even help maintain independence among people challenged by dementia.

William Thies, PhD, Vice President of Medical and Scientific Relations for the Alzheimer’s Association, was quoted as saying “These studies reinforce the need for increased awareness and education about the importance of living a brain-healthy lifestyle, including staying physically active. Growing evidence shows that physical exercise does not have to be strenuous or require a major time commitment. It is most effective when done regularly, and in combination with a brain-healthy diet, mental activity and social interaction.”

If an exercise routine can bring benefits like these to people diagnosed with Alzheimer’s disease, imagine what exercise can do for you – no matter what your current physical level is. You can always start somewhere.

Check with your doctor and devise an exercise routine that’s right for you, your age, your abilities – but don’t put it off any longer. Our bodies are made up of trillions of cells that live for a few weeks or months, then die and are then replaced by new cells. The scientific and medical communities continue to prove through research that an active lifestyle can have an amazing affect on the body in regard to cell growth and renewal – as well as overall health.

Sure, finding time everyday to workout can prove to be difficult given our way-too-busy lifestyles. But when you consider the alternative, we really don’t have much choice other than to make the time to workout.

And a gym isn’t necessarily required. Summer’s here — making this a great time of year to get outdoors. Try going for a walk around the block this afternoon or even during your lunch break. Just one block. And tomorrow? Make it two blocks. And add on from there. Your health – now and in the future – depend on it.

Click to these links for helpful information to build upon
or add to your own exercise program:

10 fitness tips to help you get started with a workout program — and stick with it

Walk Off Weight

Ten Tips for Fitness Walking

Walking for Health

Be Sociable, Share!
comments (0) read more

Follow

Facebook











Subscribe Via Email: