2011 May Archive at themojocoach.com

Archive for May, 2011

Do You Have a Case of Portion Distortion?

Published on May 31, 2011 in General. 0 Comments

Do you have a case of portion distortion? Are you supersizing and economy sizing your meals? So often, we’re lured into the idea of “getting more for the money” or getting more “bang for your buck.” The problem with this thinking occurs when we realize we’re wearing all that “value” on our bellies, butts and thighs.

Over the last twenty to thirty years, we’ve increased our daily caloric intake by over 300 calories each day. Over the course of one year that means we’re taking in an extra 109,500 calories more than we used to which can mean an extra 31 pounds in a year! Just think back to years ago. Plates were smaller, portions were moderate and there weren’t nearly as many overweight people as there are today. In fact, nearly 67% of adults are considered overweight right now.

From the food choices we make to the portions we eat, we’re eating way too much and consuming way too much of the wrong kinds of foods. Studies show we’ll eat more if it’s in front of us so it’s our responsibility to be more aware of the servings of a food we’re choosing to eat.

Think about how you may want to cut back on some of that “value.” Can you get a smaller serving of a food choice, eat on a smaller plate or fill the larger plate with a majority of healthier food? Can you share an entree, take half home or take a serving size of a snack and put the bag away?

It all starts with a plan.

How will you cut back on all that “value?” I’d love to know!

Comment and share!

Debi Silber, The Mojo Coach
www.TheMojoCoach.com

How “Fit” is YOUR Lifestyle?

Published on May 27, 2011 in General. 0 Comments

You know, to become fit, healthy and happy from the inside out requires not just a fit body but a fit mind. That means all aspects of your life are fit, healthy and whole. So often we only work on becoming nutritionally “fit” or physically “fit” but what about your stress level, your emotions, your relationships and your spirituality?

These are some of the lifestyle issues which prevent us from optimal health, wellness and success. Think about how you handle your stress or the types of relationships you may have. Are they rewarding and enriching or toxic and destructive? I’ve worked with many people who eat well and exercise yet it was only when they improved their lifestyle issues, did they achieve radiant health, wellness, success and happiness.

Picture a jug of water with many holes punctured into it. While we can plug up one hole by eating better and another with exercise, the jug will still leak water if those other holes aren’t plugged up. Those are your lifestyle issues and one is no more important than the next. They’re all crucial if you want to be truly fit-from the inside, out.

So, how “fit” is YOU lifestyle? I’d love to know!

Comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

Why Do YOU Exercise?

Published on May 25, 2011 in General. 0 Comments

It may sound like a basic question but the more you understand your motivation the more likely you are to stay committed to exercise. Over the years, I found that the people most committed to exercise have a similar mindset:

-They exercise for themselves (not for their partner, friends or an ex they may bump into at a reunion)

-Through trial and error, they’ve found a way to fit exercise into their busy day (keeping the gym bag packed and waiting by the door, exercising first thing in the morning, etc.)

-They’ve made exercise a priority; feeling, seeing and believing in its benefits

-They’ve made exercise non-negotiable. It’s simply not a choice whether to exercise or not

-They associate something positive with exercise whether it’s the results, better sleep, greater health, confidence, a way to reduce stress, reduce their risk for illness or just to look better in their skinny jeans!

-They’re committed to a healthier lifestyle and know that exercise is part of that equation

-They found an activity or activities they enjoy and therefore don’t dread but welcome the experience

It doesn’t matter what you do or how much you do as long as you’re moving in the right direction. If you don’t exercise at all and then put in 10 minutes one day, that’s progress! The key is to find out what will inspire you to incorporate exercise into your lifestyle and let that be the first step towards a healthier you!

Why do you exercise? I’d love to know!

Comment and share!

Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com

For the “Serial Dieter”…

Published on May 24, 2011 in General. 1 Comment

If you’re a “serial dieter” chances are you’ve had your share of disappointment. The fact is over 95% of people who lose weight on diets gain it back plus more in a relatively short period of time. I’ve worked with hundreds of people who’ve gained weight as a result of dieting and they all wonder why they’ve failed. They’re discouraged, frustrated and this chronic dieting behavior chips away at their confidence, their self-esteem and their health while doing little to create the body they want.

If you’re like these people, I’ll tell you the same thing I tell them. You didn’t fail, the diet failed you. It failed you because diets don’t work. Diet means deprivation and the more we deprive ourselves, the more we encourage binge type behavior. In fact, dieting is the best way to gain weight!

Picture a rubber band. If you stretch it as far as it can go, it will snap back with force but if you tug on it gently, it will gently stretch. When we diet, it’s as if we’re pulling that rubber band as far as it can go. When we eventually let go (like we do when life throws us an unexpected curveball, when we haven’t planned effectively, etc.) it snaps back in the form of a diet-induced binge, encouraging us to eat all the foods we’ve temporarily given up.

Lasting weight loss requires a gentle tug on the rubber band; enough of a pull to make a change yet reasonable enough to ensure lasting results. It requires the mindset of adding healthy, delicious, nutrient rich foods which give us satisfaction, health and results vs. the feeling that we’re taking away foods that do little to fuel or nourish us. That’s the difference between dieting vs. making lifestyle changes and the only way to go to ensure lasting results.

What healthy eating changes have you made?

I’d love to know, comment and share!

Debi Silber, The Mojo Coach
www.TheMojoCoach.com

Getting To the Root of Your Eating Struggles

Published on May 23, 2011 in General. 0 Comments

There are so many reasons why we struggle with excess weight. Reasons can be anything from emotional, binge or mindless eating to a lack of pre planning and understanding about food choices.

While the reasons are so varied, what’s similar to them all is that they are all created by us. The way we eat, the manner in which we eat, the foods we choose and the triggers which encourage us to eat are all very telling. That’s why it’s so helpful to dig deep and understand the: who, what, when, where, how and why of your eating habits as the first step to changing the habits which keep you from achieving the body and health you want.

Ready? Try to find out which of these areas you need to focus on:

Who triggers you to eat (kids, partner, coworker)

What types of foods are you eating (take out/prepared/junk food/high fat, high sugar/highly processed)

When do you have trouble with your choices or portions (late afternoon, evening, when you’re out, alone at home)

How are you overeating (binge eating, mindless, social, emotional, standing up, grazing, overeating your portions)

Why are eating (to calm down, self soothe, numb, stuff your feelings, kill extra time, feel included, etc.)

By finding out the who, what, when, where, how and why of your eating, you’re in a better position to make positive changes because you’ll become more aware of where your greatest struggles lie. It starts with awareness. The more you know about what makes you do what you do, the more you can change what doesn’t work for you anymore.

Which of these areas do you need to focus on or where have you made positive changes in these areas?

I’d love to know, comment and share!

Debi Silber, The Mojo Coach
www.TheMojoCoach.com

Why Great Intentions Aren’t Enough…

Published on May 20, 2011 in General. 0 Comments

A question recently came up. “Why is it so hard to change our eating and exercise habits if we’re unhappy with the way we look and feel?”

There are many reasons for this. One reason change it can be difficult is when it conflicts with your needs, values or lifestyle. Here’s where you take on a “one size fits all” approach. Well, although it may work for some, that doesn’t mean it works for you. You are unique, requiring your own adjustments and alterations. That’s why any change that lasts must be specific, reasonable and realistic for you.

Another reason change can feel so difficult is when you’re asked to do something too drastic. Drastic always means temporary because it doesn’t allow for the mental and emotional time to adjust. Think about it. You probably have such a small window of time and energy for yourself. If you make dramatic and radical changes to your already overextended lifestyle, adding yet another item onto your mile long “to-do” list, things quickly become overwhelming. When we feel overwhelmed, we give up.

Finally, change will never happen if we don’t believe we can change. Your greatest obstacle may just be your own self doubt. You will or won’t change based on your belief that you can.

Are you struggling with making some healthy eating and exercise changes? Need some ideas?

Comment and share!

Debi Silber, The Mojo Coach

www.TheMojoCoach.com

Are Your Conditioned Thoughts Holding You Back from Success?

Published on May 19, 2011 in General. 1 Comment

Recently, someone said to me “You know Debi, while the lifestyle changes you talk about are simple, they’re not easy.”

So much of what we do each day is the result of ritualistic habit. We barely have to think about so many of the tasks we perform from which shoe we put on first to the way we brush our teeth. Well, the way we think, feel and act is also the result of habit. If we’re conditioned to thinking negative thoughts, feeling defeated and acting in a way which doesn’t support a healthy lifestyle, changes we hope to make will be more difficult than they need to be. While it may be tricky to start our day by putting on the other shoe first, if we stick with it long enough, eventually it will become natural and easy.

This same approach goes for our thinking. Over time and with consistent effort you can think in a new way which supports your goals. The first step is realizing the old pattern of thinking doesn’t work for you. The next step is coming up with an approach that does.

Which new, healthy habits are you trying to learn?

Comment and share!

Debi Silber “The Mojo Coach
www.TheMojoCoach.com

Exercise-A Game Changer

Published on May 11, 2011 in General. 1 Comment

I normally choose not to read newspapers, but I’m at a conference and a copy of USA Today was left outside my door. This article really caught my attention “Is This the Anti-Aging Secret?” The article was talking about how exercise may be the closest thing we have to the fountain of youth. While it does the obvious (helps us lose weight, shape and tone our bodies) it’s also incredibly effective in reducing the incidence of chronic illness, can help alleviate symptoms of depression by flooding our systems with “feel good hormones”, improves our quality of life, level of independence as we age, quality of sleep, self image, confidence, gives us energy, vitality and so much more.

So here’s my question…

What’s stopping you from starting an exercise program?

Let’s get these excuses out of the way:

I’m too busy
I’m too lazy
I have no place to work out
I’m too tired
I’m too fat
I don’t know what to do
You don’t understand my lifestyle-there’s no place to fit it in
I hate to exercise
I don’t want to get hurt
I don’t get results so what’s the point

I could go on and on because as a Dietitian/Trainer/Coach for 20 years, I’ve heard just about every excuse there is but study after study keeps showing that regular exercise is clearly a game changer.

Here’s my humble opinion. You can keep making excuses or you can finally get results. You can take yourself out or you can throw yourself in. You can live a life filled with health, vitality, abundance and joy…or not. The choice is always yours. What will you choose?

I’d start by finding ways to overcome every obstacle I mentioned above and others I didn’t mention that have been holding you back from a life of health and fitness. Then, I’d just start-if you have health issues, check with your doctor first and then simply get going. Doing something for even 10 minutes today may be more that what your body has been doing for a while so just start and build from there. If you need some help, find a certified personal trainer you resonate with, online exercise tips, read quality health/fitness magazines, tune into your local fitness channel or simply lace up and head outside. Sound good?

Here’s to a fresh start and a lifetime living in a lean, fuel burning, healthy body!

Debi Silber “The Mojo Coach”
www.TheMojoCoach.com

Overfed and Undernourished: A Recipe for Obesity and Illness

Published on May 9, 2011 in General. 1 Comment

Overfed and undernourished. With 24/7 access to nutritionally depleted, technologically created, chemically treated “food,” many of us are taking in thousands of calories that do little to sustain us, let alone nourish us and encourage us to thrive. Obesity has recently been one of our biggest public health concerns. With so many of us existing this way today is it any wonder why we struggle with our weight and health?

It’s so easy to grab prepackaged, convenient vending machine, drive thru or shelf food but what price are you really paying for all that “convenience?” Larger sized clothing, higher medical bills and a decreased quality of life are just a few. Why? Our bodies are designed to eat fresh, natural, whole foods that supply us with an endless array of vitamins, minerals, fiber and incredible nutrients. Denying yourself of what truly healthy food provides robs you of your health, youth and vitality.

Here’s what also happens when you eat this way. Foods that don’t nourish you also don’t truly satisfy you. So, we overeat in a search to find that satisfaction that those unhealthy food choices simply can’t provide. Of course all of this overeating causes weight gain and when our weight starts to impact us enough, we may severely restrict ourselves believing that deprivation and discomfort is the only way to achieve lasting health and wellness.

When we simply can’t endure the deprivation any longer, we go right back to eating the way we were eating, only to feel we have somehow failed because of a lack of willpower or compliance. These emotions often encourage self-soothing behaviors and, if we typically use food as our drug of choice, we’re looking at an ongoing cycle of mental, physical and emotional upset that could largely be avoided by changing the choices we make and the way we look at food.

Not only does this pattern chip away at our confidence and self-esteem, it keeps us on a rollercoaster ride of blood sugar, mood and weight fluctuations. It lays the groundwork for insulin resistance (a pre-curser to diabetes) and other chronic illnesses while keeping us frustrated, discouraged and exhausted. It impacts our digestive health, our adrenal glands, fertility, our skin, hair, immune system, sleep, our ability to heal and so much more.

Now, before you get frustrated with yourself and think that your current eating behavior is simply the result of laziness or bad habits, give yourself a break. For many, this eating pattern causes intense cravings, so your desire for these high sugar, empty food feels almost drug like. The sense of temporary numbing and calm you feel after overloading yourself with these foods floods your body with hormones and chemicals, which offer temporary relief-similar to a drug like state. Unfortunately, eating this way only further depletes and desensitizes your body; making it more and more difficult to achieve a healthy hormonal balance, taste sensitivity and sense of freedom as well as preventing your body from achieving a natural, healthy weight.

Can this be changed so you feel a sense of peace and calm around food? Can food be used to nourish your body and mind without fear? Can you change eating behaviors that have left you overweight, undernourished and frustrated for years, even decades? Of course! It starts with awareness and then a plan and I’d love to help. www.TheMojoCoach.com.

Debi Silber, The Mojo Coach
www.TheMojoCoach.com

Which Dieter Are You?

Published on May 2, 2011 in General. 0 Comments

While we think we can only have dysfunctional relationships with people, we can have them with food too. See if you fit into any of these dieting profiles to identify where you are…and how you can free yourself from a lifetime of dieting.

1. The Serial Dieter-For you, dieting is a lifestyle. You’ve been watching your intake, counting calories and consumed with your food intake for so long you couldn’t image life any other way. For you, food is the enemy, it can’t be trusted, it wreaks havoc on your body and your mind…it’s also an exhausting and frustrating way to live.

The solution- a great place to start is by getting in touch with your hunger versus eating due to appetite. With hunger, your body is telling you it needs to be fed as opposed to the clock, the size of the plate, the smell of something delicious or the commercial you just saw on TV. With appetite, the “need” for food is triggered by a thought, feeling or emotion and you’ll crave something specific. With hunger, you may feel dizzy, lightheaded, your stomach will rumble and just about any food will do. Knowing the difference, responding to hunger and finding an alternative to eating due to appetite is your first step to ending the “serial dieting” lifestyle.

2. The Grazer-Afraid to sit down to a regular meal, you choose to “pick” all day. Unfortunately, this strategy leaves you eating constantly, with no sense of satiety, satisfaction or completion. There’s no beginning and no end to a meal so you don’t know when to stop. Even if your choices are healthy, without a system to measure your intake you may be taking in way more than what your body actually needs.

The solution-For you, a non-negotiable rule may work like “I will eat every morsel of food sitting down.” This way, you can still have 3 meals along with an afternoon snack and evening dessert but you’ll be much more mindful of what you’re consuming. Individual portion sized snacks and desserts will also help you stay in control of how much you’re taking in.

3. The Carb Loader-You’re still hanging onto the idea that any type of fat is the enemy. As a result, you’re taking in way too many calories in the form of carbohydrates, which leaves you constantly hungry, encourages binge eating and mood instability, while contributing to excess weight along with many chronic illnesses and conditions.

The solution-With the simple solution of always pairing any portion controlled serving of carbohydrate with a form of quality protein (ex: apple with peanut butter, whole grain crackers with light cheese) you’ll be much more satisfied with less. That feeling of satiety will prevent the need for “carb hopping” where you have some crackers, then cookies, pretzels, dry cereal…you get the idea.

4. The Extremist-You’re either on or off, good or bad or all or nothing at any given time. Because of this, you have a “diet mentality” which has you believing that the only way to get to and maintain a healthy weight is through extreme deprivation. Unfortunately, dieting leads to bingeing because of the deprivation it brings so when you can’t take any more dry, grilled, plain chicken and broccoli, you go crazy and head right back to what you were eating which caused the weight gain in the first place.

The solution- Find a middle ground. You’ve spent years (maybe decades) living this way and it’s chipping away at your waistline as well as your health, confidence and self-esteem. For you, the 80/20 rule may work where you’re eating healthfully 80% of the time leaving the other 20% for snacks, treats and indulgences. Planning for these treats gets you off the diet rollercoaster because you’ve eliminated the need to get to the finish line…only to go crazy once you get there.

5. The Latest Craze Dieter-The minute someone tells you about the newest diet craze…you’re on it. In your dieting history, you’ve eliminated complete food groups, lived on close to single ingredients, had to create some crazy concoctions and had to deal with some really unpleasant side effects in the process. You’ve tried it all and at this point, you can unofficially be a professional diet reviewer…although you’d rather not because you’re still struggling with the same weight issues you’ve been battling for years.

The solution- Get your power back. You’re so used to giving your power away because you assume everyone knows better than you. That’s simply not true. Knowing what’s best for you is where lasting change happens so while it’s wise to get educated on what healthy eating really entails, tune into what can work best for you while tuning into what makes your body thrive.

6. The Guilt Tripper- For you, every sweet, treat or food choice you feel is unhealthy is eaten with a side of guilt. Because of that, there’s no satisfaction when eating which leads you to feel continuously frustrated, aggravated, guilty and filled with shame when it comes to food. Things like “I’m so bad,” “ I can’t believe I just ate that,” and “No wonder I’m so fat” constantly play in a never-ending negative tape loop in your head.

The solution-By giving yourself permission to indulge now and then, you’ve eliminated the need to feel guilty about it. For you, preplanning your indulgences and making the commitment to enjoy them thoroughly will reduce the amount of indulgences you have while truly allowing you to enjoy the food…and then move on.

A healthy relationship with food starts by identifying where you are now so you know what needs to be changed. You can have a have your cake and eat it too…as long as it’s carefully planned, enjoyed and accounted for.

Comment and share!
Debi Silber, “The Mojo Coach”
www.TheMojoCoach.com