arlenesway.com.au Loose weight with Arlene Normand

June 6, 2017

Questions

Filed under: Questions — Arlene @ 5:28 am

Question

How does diet affect blood sugar levels?

Answer

As a diabetic it is essential that you manage your blood sugars. After all, keeping your blood sugar level within your target range can help you live a long and healthy life. You are obviously not educated in what makes your blood sugar level rise and fall – food is central to this, particularly carbohydrate containing foods.

Healthy eating is a cornerstone of any diabetes management plan. But it’s not just what you eat that affects your blood sugar level. How much you eat and when you eat matters, too. Keeping to a regular schedule of eating can work to your advantage. This does not work all the time, but it is essential that it works most of the time. Your blood sugar level is highest an hour or two after you eat, and then begins to fall. But this predictable pattern can work to your advantage. You can help lessen the amount of change in your blood sugar levels if you eat at the same time every day, eat several small meals a day or eat healthy snacks at regular times between meals.

Ideally every meal should be well balanced. As much as possible, plan for every meal to have the right mix of starches, fruits and vegetables, proteins, and fats. It’s especially important to eat about the same amount of carbohydrates at each meal and snack because they have a big effect on blood sugar levels. Talk to your doctor, nurse or dietitian about the best food choices and appropriate balance. Eat the right amount of foods, particularly carbohydrates (eg. fruit, bread, pasta, rice). Learn what portion size is appropriate for each type of food. Simplify your meal planning by writing down portions for the foods you eat often. Use measuring cups or a scale to ensure proper portion size.

You must coordinate your meals and medication. Too little food in comparison to your diabetes medications — especially insulin — may result in dangerously low blood sugar (hypoglycaemia). Too much food may cause your blood sugar level to climb too high (hyperglycaemia). Talk to your diabetes health care team about how to best coordinate meal and medication schedules.

Question

How important is it to take a multi-vitamin throughout pregnancy?

Nutrition and Healthy Eating Pregnancy

I am a healthy eater but obviously I don’t have the “perfect” diet and I know I don’t eat enough vegies.

What should I do? Do I need to be on a good pregnancy vitamin??

Answer

 

Eating a healthy, varied  diet in pregnancy will satisfy most of the vitamins and minerals you need. There are some vitamins and minerals that are especially important. It is recommended  to get vitamins and minerals from the food you eat, but when you are pregnant you will need to take some supplements as well to make sure you get everything you need. It’s recommended that you take:

10 micrograms of Vitamin D each day throughout your pregnancy and if you breastfeed

400 micrograms of folic acid each day – you should take this from before you are pregnant until you are 12 weeks pregnant .Do not take vitamin A supplements, or any supplements containing vitamin A (retinol), as too much could harm your baby.

 

You can get supplements from pharmacies and supermarkets, or your GP may be able to prescribe them for you. If you want to get your folic acid or vitamin D from a multivitamin tablet, make sure that the tablet does not contain vitamin A (or retinol).

 

Folic acid is important for pregnancy as it can help prevent birth defects known as neural tube defects, such as spina bifida. You should take a 400 microgram folic acid tablet every day while you are trying to get pregnant and until you are 12 weeks pregnant. If you didn’t take folic acid before you conceived, you should start as soon as you find out that you are pregnant.  You should also eat foods that contain folate (the natural form of folic acid), such as green leafy vegetables and brown rice. Some breakfast cereals, breads and margarines have folic acid added to them. Some women have an increased risk of having a pregnancy affected by a neural tube defect, and are advised to take a higher dose of 5 milligrams (5mg) of folic acid each day until they are 12 weeks pregnant. Women have an increased risk if they:

or their partner have a neural tube defect

have had a previous pregnancy affected by a neural tube defect

or their partner have a family history of neural tube defects

have diabetes

In addition, women who are taking anti-epileptic medication should consult their GP for advice, as they may also need to take a higher dose of folic acid.

If any of the above applies to you, talk to your GP as they can prescribe a higher dose of folic acid. Your GP or midwife may also recommend additional screening tests during your pregnancy.

 

Vitamin D regulates the amount of calcium and phosphate in the body, these are needed to keep bones and teeth healthy. You need to take vitamin D during your pregnancy to provide your baby with enough vitamin D for the first few months of its life. You should take a supplement of 10 micrograms of vitamin D each day when you are pregnant and if you breastfeed.  In children, not having enough vitamin D can cause their bones to soften and can lead to rickets (a disease that affects bone development in children).  Vitamin D can be found naturally in oily fish (such as salmon, mackerel and sardines), eggs and meat. Some manufacturers add it to some breakfast cereals, soya products, some dairy products, powdered milk, and fat spreads such as margarine.  The best source of vitamin D is summer sunlight on your skin. The amount of time you need in the sun to make enough vitamin D is different for every person, and depends on things such as skin type, the time of day and the time of year. However, you don’t need to sunbathe: the amount of sun you need to make enough vitamin D is less than the amount that causes tanning or burning. If you have dark skin or always cover your skin, you may be at particular risk of vitamin D deficiency. Talk to your midwife or doctor if this applies to you.

 

If you are short of iron, you’ll probably get very tired and may suffer from anaemia. Lean meat, green leafy vegetables, dried fruit, and nuts contain iron. If you’d like to eat peanuts or foods that contain peanuts (such as peanut butter) during pregnancy, you can do so as part of a healthy balanced diet unless you’re allergic to them or your health professional advises you not to. Many breakfast cereals have iron added. If the iron level in your blood becomes low, your GP or midwife will advise you to take iron supplements.

Vitamin C protects cells and helps keep them healthy. A balanced diet containing fruit and vegetables, including broccoli, citrus fruits, tomatoes, bell peppers, and blackcurrants, can provide all the vitamin C you need.

 

Calcium is vital for making your baby’s bones and teeth. Dairy products and fish with edible bones – such as sardines – are rich in calcium. Breakfast cereals, dried fruit – such as figs and apricots – bread, almonds, tofu (a vegetable protein made from soya beans) and green leafy vegetables – such as watercress, broccoli and curly kale – are other good sources of calcium.

 

If you are Vegetarian or  Vegan , a varied and balanced vegetarian diet should give enough nutrients for you and your baby during pregnancy. However, you might find it hard to get enough iron and vitamin B12. Talk to your midwife or doctor about how to make sure you are getting enough of these important nutrients. If you are vegan (you cut out all animal products from your diet), or you follow another type of restricted diet because of food intolerance (for example, a gluten free diet for coeliac disease) or for religious reasons, talk to your midwife or GP. Ask to be referred to a dietitian for advice on how to make sure you are getting all the nutrients you need for you and your baby.

A good pregnancy multi vitamin is recommended (eg. Elevit)  which you can take throughout your pregnancy. If you have a restricted food intake you should see a dietitian who will recommend certain supplements for your individual needs.

Question

Why is low fat milk higher in salt and sugar?

Nutrition and Healthy Eating

I thought low fat milk would be better as it has less saturated fat, should I stick with full fat milk?

 

Answer

From a young age we are programmed to believe that milk is healthy, but as we get older, we start questioning the differences between skim milk and whole milk. You know that skim milk is probably better for your waistline, since it contains virtually no fat, but is it really worth sacrificing the taste of whole milk and opt for the fat-free variety? Can skim milk provide the same nutrients as whole milk, and it is healthy? The answer to all these questions is simply, yes.

Skim milk is also labeled as fat free milk, and in order for milk to be considered skim, it must contain less than 0.5% milk fat. In comparison, whole milk contains 3.5% fat and over half of this fat is saturated. One cup of skim milk holds 90 calories, while whole milk delivers 145 calories a serving.

Skim milk consists of the following nutrients (approximately as may vary from product to product):

Sodium – 130 mg

Carbohydrate – 13g

Sugars – 12g

Potassium – 382mg

Protein – 9g

Cholesterol – Less than 1%

Vitamin A – 10%

Vitamin C – 4%

Calcium – 30%

Vitamin D – 25%

Skim milk has the obvious benefits  of being kind to your waistline and not filling your body with fat or cholesterol. But, what about the nutritional potency of skim milk? Since the fat is removed, does this mean that vital nutrients are as well? While the fat content of skim milk decreases, the nutritional composition does not. In fact, some nutrients are actually increased during the fat removal process, such as protein, potassium and calcium.  While skim milk delivers a lot of vitamins and minerals, some of these vitamins are fortified. Whole milk naturally contains fat-soluble vitamins A, D, E and K, which skim milk lacks since the fat is removed. Therefore, manufacturers will add vitamin A and D, which isn’t quite as natural, but still beneficial. After the fat removal process, sodium and carbohydrates are left behind, leaving the sodium and carbohydrate content higher in skim milk than in whole milk. Another disadvantage of skim milk is that it contains 12g of sugar, as stated above. While skim milk should be included as part of a healthy weight loss routine, you must keep in mind that it does contain sugar. Therefore, limit your consumption to two servings a day.

Another drawback of skim milk, and of all milk for that matter, is that many adults suffer from lactose intolerance and cannot consume skim milk without experiencing discomfort. However, some lactose intolerant individuals find they can handle skim milk with greater ease than with whole milk. If you are lactose intolerant, there are still options available that will enable you to reap all the health benefits of skim milk. You can opt for skim milk that is lactose free or indulge in light soy milk.

All drawbacks aside, skim milk is considered healthy and should be a part of your balanced diet. In comparison to whole or low-fat milk, it comes out on top and should be your milk of choice.

 

Question

Should I avoid all high GI foods?

Answer

In general, you do not have to eliminate these foods and pairing them with low GI foods (i.e. fats and proteins) will help slow their absorption in your blood stream and regulate your hunger level. For example, try eating your cereal with milk and nuts. Choose cakes that have no icing and a mixture of fruits. Also, try to choose whole wheat products over refined products, as the bran in whole wheat products helps to slow absorption to your blood stream.
Question

Is Tapioca Syrup better than Maple Syrup? and whats the difference between the two?

Answer

Maple syrup is preferable to white sugar as it is richer in antioxidants, but that’s not very difficult. It’s also been eaten for centuries as a traditional food, perhaps even longer, since the native Americans were producing maple syrup when the Europeans arrived in the Americas. A recent study identified 54 phenolic compounds in real maple syrup, including one dubbed quebecol that actually forms during the process of boiling sap down into syrup. Since honey owes its unique metabolic effects to the presence of dozens upon dozens of phenolic compounds, I would guess that maple syrup is one of the safer sweeteners. When it comes to sugar, all maple syrups, regardless of the grade, are almost entirely sucrose. Maple syrup, however, is darker, richer, more complex, and contains more minerals (and, probably just like the darker honeys, more phytochemicals). Make sure you get real maple syrup, not just “syrup”, however it is still sugar.

 

Tapioca (also known as cassava, manioc, mandioc, or yucca) is a root native to tropical areas of South America. The tapioca syrup we use is made by converting the raw root into syrup through the use of natural enzymes.  This process is known as enzymatic hydrolysis. After enzymatic hydrolysis is complete, a sweet syrup is formed. The syrup is considered to be a healthy sweetener. Typically, tapioca syrup is a light golden colour, and it contains a neutral flavour. The neutral flavour makes it an ideal candidate as a food additive. The flavour is not beany, and the texture is not grainy like some other syrups. It can be added to soy and dairy products. There are many uses for tapioca syrup. It is used as an alternative sweetener in place of corn syrup, honey, sugar or maple syrup. Compared to maple syrup, tapioca syrup is lower in carbohydrates – but this difference is negligible. I would select the syrup you prefer the taste of.

 

Question

I have been on a 1500-calorie diet for the past six months and work out hard four times a week, but still cannot seem to lose weight.  Can you give me some advice?

Answer

Are you sure you have been subsisting on a diet of broiled fish, carrot sticks and low-fat yoghurt? Did you forget to count the fistful of M&Ms you grabbed from your child’s packet or that handful of potato chips you munched on during the weekend?  Habitual dieters who claim they cannot pare off the kilos can consume as much as an additional 1000 calories without even realising it.  It is very difficult to assess calories: you can be off two to three hundred at every meal, which really adds up.  Part of the problem is underestimating portion sizes. Many people guess what a cup of pasta is without actually measuring it, so they end up eating twice as much.  Or they think they are being good by nibbling on only a handful of candy, when, in reality, they are consuming several hundred.  Instead of guessing, weigh or measure food to develop a realistic idea of portion sizes and read food labels for specific serving size information.  Keep in mind these guidelines:

  • A serving of meat, chicken or fish should be the size of a deck of cards.
  • Pasta and rice should be the size of one cupped handful (cooked).
  • Vegetables are two cupped handfuls.
  • The tip of your thumb equals one teaspoon (helpful when calculating a serving of fat.

 

 

 

Menu

Filed under: Diet Menu — Arlene @ 5:27 am

 

MENU FOR QUICK WEIGHT LOSS

 

Day 1

Breakfast:                     1 slice wholegrain toast with boiled egg

Morning Tea:                1 small apple

Lunch:                          Chicken and salad sandwich with teaspoon mustard

Afternoon Tea: 1 small mandarin

Dinner:             Grilled fish with 2 cups steamed veges/salad

Supper:                        ice block / 3 stewed prunes

Day 2

Breakfast:                     1 slice toast with small tin baked beans

Morning Tea:                1 small pear

Lunch:                          Rare roast beef and salad wrap

Afternoon Tea: 1 small orange

Dinner:                         120g skinless tandoori chicken strips cooked in tandoori sauce and salad

Supper:                        Jarrah hot chocolate/ 125g tinned fruit

Day 3

Breakfast:                     ¼ cup untoasted muesli with 200g low fat yoghurt

Morning Tea:                3 dried figs

Lunch:                          100g Turkey and salad in pita with cranberry jelly

Afternoon Tea: 3 vitawheat with tomato and black pepper

Dinner:             100g grilled fillet steak, baked potato, 2 cups cabbage salad

Supper:                        Jarrah/Swiss Miss/Cadbury Lite hot/125g tinned fruit

Day 4

Breakfast:                     1 slice wholegrain toast with 3 Tblsp Ricotta, a drizzle honey

Morning Tea:                100g fruche-lite

Lunch:                          Tuna salad

Afternoon Tea: 1 apple

Dinner:             Stir fry chicken and veges with 1 cup rice cooked                     

Supper:                        3 squares chocolate / 2 apricots

 

Day 5

Breakfast:                     ½ cup cereal

Morning Tea:                15 grapes

Lunch:                          miso soup, 2 sushi rolls

Afternoon Tea: 1 mandarin

Dinner:             150g Grilled fish and salad

Supper:                        low joule jelly

Day 6

Breakfast:                     2 Ryvita with 90g cottage cheese and tomato

Morning Tea:                2 sweet biscuits/ 200g low fat yoghurt

Lunch:                          Chicken burger

Afternoon Tea: ice block/1 pear

Dinner:             Stir fry chicken and vegetables

Supper:                        200g low fat yoghurt

 

Day 7

Breakfast:                     1 slice sour dough toast with slice tasty cheese and tomato

Morning Tea:                1 orange

Lunch:                          Greek salad

Afternoon Tea: 3 dates

Dinner:             Stir fry vegetables with 100g tofu/100g beef

Supper:                        jarrah hot chocolate/swiss miss/ lite ovaltine and low joule jelly

 

Daily:  2 cups low fat milk; 2 teaspoons fat

 

5 Emotional Roadblocks That Are Keeping You Fat

Filed under: Article — Arlene @ 5:24 am

5 Emotional Roadblocks That Are Keeping You Fat

Are Your Weight-Loss Efforts Being Derailed by Years of Baggage?

Print

 

Eat less, move more is the advice touted to the overweight ad nauseam, as if it were really that simple.   I have been in the business of helping individuals take off unwanted kilos for more than 30 years. Although success usually does include cutting back on unnecessary calories and moving more, there are a myriad of other factors that are part of the equation. Sleep, stress, metabolic factors, genetics and body type can all affect how quickly or easily you lose weight. And, without a doubt, emotional factors have a huge impact as well.   I’m not a psychologist or a psychiatrist, and I would never attempt to analyse or prescribe solutions to a person who might have an emotional roadblock interfering with his or her weight loss goals. However, I can share with you some of the patterns and hindrances I’ve come across over many years of training and coaching my overweight clients. Perhaps a glimpse into these themes will help open your eyes to some hidden obstacles that have been holding you back.     Case #1: Whom would I be if I weren’t the fat, funny one? As long as John could remember, he was overweight. However, it never stood in the way of him having loads of friends and being happy. He could remember his primary school teachers telling his parents how enjoyable it was to have him in the classroom; he knew how to be funny without being disruptive. His parents would beam with pride as they shared the feedback with friends and family. In high school anduniversity, he had loads of friends. The girls adored him and thought of him as their trusted buddy and confidant. When broken-hearted by some other boy, they relied on John to cheer them up using his sense of humour.   Now, happily married with two kids, he loves overhearing their friends say, “Your dad is so funny!” When John’s doctor told him he needed to lose weight to control his rising blood pressure and elevated blood glucose levels, he hired me to help him. Having made several failed weight-loss attempts in the past, he seriously doubted his ability to succeed. Each week he would set goals around sensible eating and making time for evening walks after dinner. The week would start off great, but by Wednesday, he was slipping back into old unhealthy eating habits and making excuses not to take his walks.   Frustrated, he couldn’t seem to understand why he struggled to stick to his goals for more than a few days at a time even though he wanted to lose the weight so badly. One day I asked John, “If you were able to stick to your plan throughout the week, and you began to experience weight loss, what would that look like and feel like to you?”   I don’t know who was more shocked by his response, John or me, when he stated, “If I was to actually stick to my plan, I know I would lose the excess weight. I wouldn’t be fat anymore. That idea feels so strange. Whom would I be if I weren’t the fat, funny one?”   Case #2: Who am I to be perfect? Margaret had the kind of life that others envy. She was a brilliant economist, had a devoted and loving husband, two great kids who were excelling at school—even her dog was well-behaved and a joyful companion. Margaret and her husband travelled to exotic locations when on vacation and entertained friends often in their beautiful home. Being a compassionate, smart and insightful individual, family and friends came to her for advice all the time.   The only area of Margaret’s life that she did not seem to have under control was her weight. She carried 15 extra kilos on her body that she had been trying to shed for many years. When we worked together, she tearfully said, “I’ve got everything I could possibly want, except a body I am comfortable in. I know what I need to do, and often do exactly that. But after a while, I fall off track and begin to self-sabotage. I find myself eating junk when no one is watching, and telling myself I just don’t care. But I do care! This extra weight is making me miserable!”   I asked Margaret to spend some time visualizing herself as successful, to close her eyes and imagine a future where the self-sabotaging behaviour was no longer a problem, and she was living her life in the body she desired. I told her to think about and even journal about the thoughts and feelings that come up when doing her visualizations. A few weeks later Margaret reported, “At first it felt fabulous. I imagined being in form-fitting clothing that was beautiful, looking in the mirror and feeling proud, being lighter and more energetic. But when I imagined my friends seeing me, I began to think they would be put off by the ‘new’ me or feel intimidated. After all, who am I to be perfect?”   Case #3: What if I find out I’m just not that interesting? Bob was in his mid 40s when we began working together. He had an excellent job and was highly successful and respected, yet he still felt like a failure. Bob was unmarried and experiencing many moments of loneliness. He had always been overweight and extremely shy. Wanting desperately to find a woman with whom he could have a relationship, he attempted some online dating sites. Bob went on several first dates, but they never seemed to go any further than that. He was convinced women were turned off by his size. Bob thought that if he could lose the excess weight, it would increase his possibilities of women going out with him more than once, thus getting to know him better.   Despite being a highly motivated and creative goal-setter, he continued to fill lonely evenings with fattening junk foods. The kilos weren’t budging. When we explored the pros and cons of losing weight versus keeping things as is, Bob stated that “the advantage to not losing the weight is I can continue to use it as an excuse for striking out with women. If I were thin, and they still rejected me, I would find out that I’m really just not that interesting. That would feel much worse than them not liking me because I am fat!”   Case #4: I’m keeping my family safe. When Sue came to me for weight-loss coaching, she was concerned that she and her husband had steadily been gaining weight during their 15-year marriage. Particularly alarming was seeing two of her four children also show signs of rapid weight gain. Her own doctor and their paediatrician expressed concerns. She bought the groceries and cooked the meals, so Sue recognized the need to change her habits at home.   We worked together on planning healthier meals and snacks for her family. Although she made a few minor changes, there seemed to be a celebratory meal, holiday or guests visiting every week. At those times, Sue couldn’t get herself to cut back on the lavish meals and treats her family was accustomed to. Although  losing weight felt like an important goal, she couldn’t stand the thought of her family or guests feeling deprived.   I asked Sue to chat with me about the role food played in her family when she was growing up. Sue was the only daughter of two parents who grew up during the great depression. As a child, she was told stories about the years her parents had little to eat, and how her grandparents used food stamps and rations to put meals on the table. Far surpassing their parents’ lifestyle, her dad was a highly successful businessman and her mom a stay-at-home wife. Food and money were never issues. Holidays in her home were a gathering of grandparents, aunt, uncles, and cousins with tons of delicious food and treats, a tradition that Sue continued in her own home. Sue could remember her grandparents saying how lucky she was to live during a time when she could feel safe and secure that there would always be enough to eat. “Wow,” she exclaimed, “I guess I am just trying to keep my family safe with food!”   Case #5: Food is love. Lois was a chubby kid and grew to be an overweight adult. A bright, fun loving young woman with a promising career, she was concerned that her weight might stand in the way of advancement. She knew that to continue climbing the ladder, it would be necessary to get in front of management and customers more often. Feeling self-conscious because of her size, she noticed that she would stay quiet during meetings rather than speak up and share her great ideas. She decided that losing weight would increase her confidence and therefore advance her career.   When I asked her what she believed was her greatest obstacle to losing weight, Lois stated, “I feel happy when I indulge and miserable when I try to restrict myself. But of course, I feel more miserable after the fact. I tell myself I will abstain from the treats, but put them in front of me and I can’t resist them. I have no willpower!” When I asked her what she thought about when she was indulging, she realized most of the time she was reminiscing about her childhood. Lois’s dad left when she was only eight, so her Mom raised her alone. She remembered feeling sad and abandoned by her dad, and would cry often. Trying to cheer her up, her mom often took Lois out for ice cream or to the local store or bakery for treats. Those were her favourite times. Her mom unburdened by work or housekeeping, gave Lois her undivided attention, and was relaxed and fun to be with. Even if her Dad wasn’t around, Mom took care of her and she was loved through food!           Case #6: You can’t control me. Terry could not remember a time since university when she was not trying to lose weight. She had tried every diet imaginable. Despite having some success, she would always put back whatever kilos she had lost and then extra. When we started working together, she said this would be her last attempt. If she was not successful this time, she swore to give up trying.   We began with small lifestyle changes, building upon one another. It was slow and, at times, frustrating for Terry, but she began to consistently lose about half to one kilo a week. Terry incorporated walking into her daily routine, learned to recognise when she was no longer hungry and stop eating, and modified her favourite recipes to healthier versions. When we celebrated a year of working together and a 20 kg weight loss, I asked Terry why she thought this time she had succeeded.   “You never told me what I could or couldn’t eat. You helped me create a food plan that was flexible, and I could make decisions based on how I felt and what I thought I would enjoy,” she said. Terry began telling me about her parents, a topic we had never talked about before. They were well-meaning and quite loving but incredibly controlling. She grew up with strict curfews, rules around how much TV she was allowed to watch, how many hours a day she had to study, and when she was allowed to visit or talk on the phone with friends.   Being “health nuts,” her parents also had rigid restrictions regarding food. There was absolutely no junk food in the house, groceries were purchased at the health food store only and fried food and sugar were thought of as “poison.” When Terry went to friends’ homes, she would raid their fridges and pantries, indulging in all of the treats that were forbidden in her home. When she went off to the university, Terry purchased greasy foods in the cafeteria and always had dessert. At those times, always feeling that she was sneaking from her parents, she would think, “you can’t control me!”   From these stories, I hope you are able to see how often we have the best of intentions, yet struggle to reach our goals. Without an understanding of the reasons why we hold on to the very behaviours that keep us from getting where we so desperately want to go, sustained change will be incredibly difficult, if not impossible. A recent study showed that when doctors tell heart patients they will die if they don’t change their habits, only one in seven will be able to follow through successfully. Desire and motivation aren’t enough: even when it’s literally a matter of life or death, the ability to change remains maddeningly elusive.   Awareness is the first step toward breaking down the barriers. Once we are aware of why or what we are doing, and how it is in a sense protecting us and keeping us safe, we can begin taking small steps, or doing experiments to see what happens. For many, this is the road to success.   However, others will still struggle, and could benefit enormously from working with a professional. As an Accredited Practicing Dietitian, I recognize a few signs that will tell me my client needs some additional assistance in order to move forward. When clients come to their sessions week after week having made goals but not following through, feel as if their sabotaging behaviours are uncontrollable, or are constantly blaming their situation on the past, others or circumstances, it’s time to suggest working out what reasons are behind this behaviour.   So if your weight-loss journey seems more like an uphill battle that will never end, despite being highly motivated, do some thinking around what competing commitments you might be holding on to that can help you shed some light on your situation. In the meantime, call upon your own self-compassion and recognize that you are doing the best you can, and weight loss is indeed way more complicated than just eating less and moving more.

 

Message

Filed under: Messages — Arlene @ 5:21 am

 

 

Each day is a new start.  Each moment is a beginning.  You do not have to wait until Monday to get back onto a healthy lifestyle plan.  Now is the moment to eat sensibly and normally, today is the day to start doing more activity, and at this instant you must be positive! There is no way you can change what you did five minutes ago, nor can you predict what will happen tomorrow – but you can deal with now.

 

By doing what you need to do right now, you will feel better and make the most of each moment. As long as we are alive we must never give up on anything, we are always free to begin again.  Don’t go back to old habits, make a fresh start!

 

 

 

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