Motivation
The following is adapted from an article titled: Let’s get motivated: A Sensory Tsunami by John H. Sklare.
Habits that have developed over time are hard to break. Many of us do well during the day fighting our urge to eat well during the day but our resistance falls off in the evening hours and leads to junk food eating. He describes this as a sensory tsunami which he describes as a powerful wave of emotion that lifts a person up, takes them away and leaves a weight loss and wellness devastation in its path. This sensory tsunami begins as a small ripple the moment you put the junk food into your cart at the grocery store and became a bigger wave when you paid for it at the checkout count, and began its destructive journey toward your mental shoreline the moment you brought it into the house. However, this is something that we, as individuals, can control. If this describes the mental torment that you have with some intense craving, my suggestion is that you do not bring those items home and then you can begin to wave goodbye to these situations that come over you and cause those mental torments. The key is to decide when you will start this process. When will you make it happen?
He also describes the “3W’s for successful weight loss and body reshaping: Water, Walking, and Will Power. These are the very cornerstones of success. Water in the amount of at least 64 oz daily will speed up the rate of your weight loss. Make it your friend for life. Walking is an excellent way to burn calories and lose weight. Physical activity that works your body and increases your heart rate will help you lose weight while also increasing the endorphins in your brain which will actually make you feel better. Will Power allows individuals to choose wisely when tempted and persevere when frustrated.
How do we succeed with the “3W’s” in our life, by beginning with a “Daily Plan It” attitude? Using the “daily plan it” as our base of operation by mindfully and purposefully plan to reach your health goals on a daily basis, the potential for success is greatly enhanced. Planning for success each morning by stating (writing) your healthy intentions for the day sets your sights on the target, provides added motivation, and focuses your inner resources in a healthy direction.
Success only happens when you plan it daily.
Tips For Success: These guidelines are your keys to success with the band.
1. Eat only three small meals a day
2. Eat solid food, slowly, and chew thoroughly (approximately 15 to 20 times a bite)
3. Stop eating as soon as you feel full
4. Do not was down your solids with liquids
5. Do not eat between meals
6. Eat only good quality foods
7. Avoid fibrous foods
8. Drink enough fluids during the day
9. Drink only low-calorie liquids
10. Exercise at least thirty minutes a day News and Research Briefs:
A study done on 18 men and 30 women between 55-75 years old with a BMI range of 25-40 conducted recently and reported in the Journal Obesity, February 2010 concluded that when a low calorie diet with consumption of water prior to the three main meals daily leads to greater weight loss compared to the low calorie diet alone. The study had the patients drink 16 oz. of water 30 minutes prior to each meal. The results showed that the people in the water group lost an average of 11.9 pounds of body fat versus 7.3 pounds for those in the non-water group over a 12 week period. Another factor found was that the people in the water group reduced calorie intake by about 225 calories daily during the 12 week period as well.
Caution: This study was done on people working on medical weight loss. I wanted to present the information to encourage your water intake BUT remember you cannot guzzle water with a band. However, you can safely drink water before your meal as we encourage you to do. Try to work in at least 8 oz in the 30-60 minutes before eating.
RECIPES:
Beef or Pork Fajitas
1 lb. top sirloin or pork tenderloin, boneless
3 tbsp. lime juice
1/2 tsp. coriander
1/2 tsp. chili powder
1 green bell pepper, sliced
1 onion, sliced
8 flour tortillas
Salsa (optional)
Cut meat into 1” strips. Mix lime juice with coriander and chili powder and pour over meat. Set aside for a few minutes or for up to 3 hours. Meanwhile, slice vegetables, add to meat mixture and stir. Spray a skillet with vegetable cooking spray and stir-fry meat and vegetables until done. Warm tortillas in microwave about 50 seconds on high or in nonstick skillet. Fill each tortilla with meat
mixture and serve with salsa. Makes 6 servings.
Nutrition information per serving:
With Beef: calories 260; protein 26 grams; fat 12 grams; sodium 111 mg
With Pork: calories 233; protein 25 grams; fat 10 grams; sodium 115 mg Broccoli Salad
4-5 cups Broccoli flowerettes
1/2 red onion, sliced
1/2 cup low fat cheddar cheese, grated
1/2 lb. bacon, fried and chopped
1 cup Miracle Whip Free
2 Tbsp. vinegar
6 Tbsp. Splenda®
Combine broccoli, onion, cheddar, and bacon. Combine Miracle Whip Free, vinegar, and Splenda in a separate bowl. Mix well and pour over salad broccoli mixture. Refrigerate and serve when chilled. Makes 14 servings.
Nutrition Information Per Serving: 65 Calories; 4 grams Protein; 3 grams Fat; 6 grams Carbohydrate; 242 mg Sodium.