Problem Solving:   Be honest with yourself.  Are you limiting your calories too much in the early hours?  Are you denying yourself fuel?   The Total Health Makeover doesn’t count calories.  Instead we focus on the quality of the food you eat.  As Marilu says, “Take care of the quality and the quantity will take care of itself.”

 Try loading up on nutrition.  Begin your day with fresh fruit.  If you find yourself in need of more food after an hour or so have some whole grains, or some lean protein.   Keep some walnuts or almonds in your desk drawer.  Stay hydrated through the day.  Sip on water all day.  Enjoy herbal tea during a break.  Try breaking your lunch down into two separate meals.  Save half for later in the day.  Smaller portions won’t weigh you down and the second small lunch will get you through the afternoon slump. 

Keep stoking the fire throughout the day and plan a healthy and filling evening meal.  (If you’re following our current class the meal planning is practically being done FOR you.)  Making a few small changes throughout the day can help you with both your short term and long term goals.

Just one more reason to trade in “fast” food for real meals.

Marian Wright Edelman

(Sometimes it really IS all about you…or it should be.)

Just keep a few facts in mind and you’ll be able to make better choices.  A serving size of “champagne” is considered to be 4 ounces and average 90 calories.   Most flutes hold 6 ounces.   Considering a second glass?  Sure, but chase it with a glass of water and not a cookie and you’ll feel hydrated rather than derailed.

Studies suggest that the equivalent of 2 alcoholic drinks can cause a person to consume up to 30% more calories.  An extra trip to the buffet table isn’t the worst thing you can do under the influence (drive through chapels spring to mind) but knowledge is power.  Just know that those drinks are going to increase you appetite while lowering your inhibitions. Enjoy your celebration but make it about more than the food and drink.  You can live with intention in 2012.  Kick it off responsibly !

Marilu Henner, Healthy Holidays

(We hope you’ll stay connected through the remainder of the month.  There’s nothing like community to keep us focused on our goals.)

“WHEREVER YOU ARE—BE ALL THERE.”

Jim Elliot

Healthy is a relative term and if challenged a manufacturer can argue that the ingredients are comparatively healthy.

Many people believe that “natural” means “clean” but a cereal that’s labeled natural can contain genetically modified ingredients (GMO’s) and pesticides. This is especially common in products made with corn and soy. 

Some products that were previously labeled “organic”, or “made with organic ingredients” (meaning at least 70% of the ingredients are organic) have changed their formulas.  If you’ve been buying a product for some time you may want to revisit the label.  Brand recognition is great but don’t assume that  it remains organic, dairy free or gluten free.  Whatever your priorities are in choosing a product it’s wise to check the ingredients periodically to see if it still conforms to your standards.

Labeling something “natural” or “low fat” does not mean that it’s healthy (truly healthy, not comparatively healthy) , that it’s processed without pesticides or fumigants,  or that it doesn’t contain dairy, sugar or high fructose corn syrup. 

There are some great products on the market and you don’t need to feel guilty about reaching for an easy breakfast or snack from time to time…provided you do your homework beforehand and find out what’s going in that package.

Because we’re thankful for each one of you, and this amazing on-line community we’re going to revisit a tip from Coach Robbie in her recent “Ever Grateful” class:

Try turning on your favorite up-tempo music, or listen to a new artist. 

Call a friend or relative you can count on for being supportive. 

Fill your surroundings with bright colors.  Research has shown that yellow, lilac and orange all build positive moods.  You don’t have to paint your walls or dress in a color that doesn’t flatter you but you can accessorize, or fill a vase. 

Peppermint and lemon scents are know to boost mood and energy levels.  Try a body scrub, after shave or hand lotion in those scents. 

Involve you taste buds by snacking on oranges, tangerines, or add some lemon and lime to your water.

You can even get tactile.  Researchers at Harvard, Yale and MIT have found that rough objects can make a person feel anxious a surefire energy depletions. Having a smooth stone or the sensory experince of stroking a pet isnt just for relaxation.  It can boost your mood making everything easier to tackle.

There are lots of alternatives.  No need to get your energy in the check out line, packaged near the air fresheners.  Use your sense (s).

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Everyone has a victory they can celebrate.  List at least five today!  Post them on the boards to encourage others.  And you don’t have to stop at five.