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Hey All,

I hope this finds you all well and healthy … as always!!! Man, I love this cool weather!!!!! Now it’s feeling like fall!

This is the third & final week to chat with you about “surviving the holidays”. That is; your eating / your stress / your exercise. These are just “sniglets” of the real lecture I just gave at the Y … I know, you’re really sad that you missed it … well … you missed a good one!!!!

Enjoy …

Hey All,

I hope this finds you all well and healthy … as always!!! Well … it’s still raining!! Don’t complain … you were praying for this stuff just a little while ago!!!

It seems crazy to think that Thanksgiving is just a couple weeks away. This is the second week of 3 to chat with you about “surviving the holidays”. That is; your eating / your stress / your exercise. These are just “sniglets” of the real lecture I’ll be giving at the Y on November 12th at 11:30a. Signup at the front desk and come see it LIVE and IN PERSON …. Yeah, it’ll be fun and lively!

Enjoy …

Surviving The Holidays

Let’s talk about your stress!

  • Keep a regular routine
  • Don’t expect the “perfect” holiday
  • Stay connected
  • Sometimes you have to say NO to yet another party
  • Be good to yourself

Keep a regular routine

A change in routine can lead to additional stress. Try to hit the sack at your usual hour, exercise at your normal time, go to meetings that you normally go to, and stick to as normal a diet as you possibly can.

Don’t expect a “perfect” holiday

So many of us have an idealized version of what the holidays should be like and are very disappointed when they don’t live up to those expectations. Try to be realistic, remember, nobody has a perfect holiday.

Stay Connected

Make sure to leave time to spend with friends and/or family who value you. And if they don’t live close by, call them for a “reality check”, for some “grounding”. Remember to ask for support if you need it.

Sometimes you gotta say NO

It’s OK to say no when you’re asked to do more than you can. It’s fine to say no to some invitations and fine to say no to those asking for favors. Remember, this is your holiday too!

Be good to yourself

If you’re feeling a bit overwhelmed, pamper yourself; do what you need to do to feel energized and top-notch. You can’t give what you don’t have, so if you’re out of energy … stop and recharge your batteries. Take a walk, get a massage, go to church, spend time alone, go to a movie … whatever it takes for you to “get back where you want to be”.

Remember, this is your holiday too and you have to be there for yourself just like you are for everyone else.

See you at the gym!!!

Hey All,

I hope this finds you all well and healthy … as always!!! Wow … man, we needed that rain & there is more coming!!!

Now it’s November and we’re all thinking about the holidays coming up. For the next 3 weeks I’ll be talking about “surviving the holidays”. That is; your eating / your stress / your exercise. These are just “sniglets” of the real lecture I’ll be giving at the Y on November 12th at 11:30a. Signup at the front desk and come see it LIVE and IN PERSON …. Yeah, it’ll be fun and lively!

Enjoy …

Hey All,

I hope this finds you all well and healthy … as always!!!

Man, this week went by stoopid fast!!!! Well, try and get in as much movement as you can this weekend … and stay dry!!! I am so looking forward to fall coolish weather!!

Here’s the last installment of the 8 common diet strategies. My comments are in yellow.

Enjoy …

The Surprising Truth About 8 Common Diet Strategies

7. Tracking carbs is the best way to keep pounds off

FALSE: A balanced plan topped the usual technique of counting carbohydrates or fat grams in a study of adults who had recently lost a significant amount of weight. The least successful of the plans was the one that counted fat grams: It caused the biggest slowdown in metabolism, leading dieters to burn an average of 423 fewer calories a day. The carb-counting plan was problematic because it caused an increase in cortisol and C-reactive protein levels - factors that may elevate your risk of cardiovascular disease. In contrast, the balanced plan caused a less extreme drop in metabolism (under 300 calories a day) and didn't trigger any heart-harming consequences.

Make this work for you: The study's balanced plan included lots of whole grains, fresh vegetables, legumes, fruits, nuts, healthy fats like olive oil, and lean fish and meats; it excluded heavily processed foods like white bread and instant rice. Known as "low-glycemic," this type of diet is based on regulating the body's blood sugar and hormone levels. It may also be the easiest diet to stick to in the long term because it doesn't restrict entire classes of food, notes lead study author Cara B. Ebbeling, Ph.D., of Boston Children's Hospital. For info, go to childrenshospital.org search "low-glycemic diet" for shopping lists and other tips. (common sense here guys & gals – don’t make eating so dang complicated, you KNOW what to eat … now do it – as often as possible. Allow for a “cheat day now & then, but take the time to make smart choices the vast majority of the time).

8. You have to watch what you eat - forever

TRUE: Previously, experts believed if you restrained eating for too long, it would backfire and lead to bingeing, notes weight-loss researcher Fiona Johnson, Ph.D., of University College London. "But the constant bombardment of food temptations has led to a situation where self-control is essential."

Make this work for you: Psychologists specializing in dieting issues don't advocate outlawing a long list of favorite foods. Instead, they suggest "flexible restraint" - passing on sundaes or fries on most days, but occasionally allowing yourself those treats. To monitor how well you're balancing restraint with indulgence, step on your scale at least once a week. Regular weigh-ins will alert you to the need to rein in before a big, hard-to-shake weight gain settles in. (ok, this is dumb … stay off the scale – even once a week???!!! All that weighing does is tell you what you weigh at that very moment. It doesn’t separate fat from muscle from pee from poo from what food is still in your guts … your weight will fluctuate as much as 6 pounds each day so why the heck would you weigh just once a week?? Plus, if you’re working out regularly, muscle weighs more than fat and you might actually NOT lose weight and even GAIN a little, but if you’re losing “inches” … that’s how you know you’re doing it right!!)

Ok, next week we’ll be on to something else!!! Have a great weekend and I’ll ….

See you at the gym!!!

Hey All,

I hope this finds you all well and healthy … as always!!!

WOW … last weekend I was at that retreat and … it was really good! It was all the more “powerful” seeing as how it was my ONE YEAR anniversary in Boerne – TO THE DAY!!!! More on that later … but it was time WELL spent!

Here’s this week’s installment of the 8 common diet strategies.

Enjoy …

The Surprising Truth About 8 Common Diet Strategies

4. Exercise does not burn off pounds

TRUE: It's hard to believe, but in a study of 411 women, those who worked out for over one, two, or three hours a week for six months didn't lose significantly more weight than those who'd devoted themselves to Sudoku or other sedentary pursuits. You'd think this finding was a fluke, but a recent review of 15 studies came to the same conclusion: Moderate workouts don't lead to weight loss, possibly because they make us hungrier. But there's also a biological explanation: As with weight loss, one of the ways your body adapts to an increase in exercise is to lower your resting metabolic rate about 7%, so you actually end up burning fewer calories - anywhere from 50 to 75 fewer per day, the review found. (what they’re not telling you here is that, you are burning fewer calories … only while at REST! Exercise most definitely burns calories – just be careful of what you eat to refuel afterward – that’s ALWAYS going to be the battle)

Make this work for you: While exercise doesn't burn off the bulge, "it does boost your PFF: Pants Fit Factor," says Diana M. Thomas, Ph.D., of Montclair State University in New Jersey. "It helps reduce your waist and gives you a firmer, leaner-looking shape overall." What's more, a dwindling waistline is a key indicator that you're losing belly fat - the dangerous fat type that's linked to health problems like heart disease and diabetes.

5. It's best to set challenging weight-loss goals

TRUE: Weight-loss experts have long counseled that if dieters set high - that is, unrealistic - targets, they'll quickly get discouraged and give up. Better, the pros have advised, to think small. But in a recent study of 447 overweight adults, Dutch researchers found that the more weight loss the participants strived for, the more effort they made - and the more weight they reported losing after two months. One theory as to why being ambitious might help you shed more pounds: It has a psychologically energizing effect, pumping up your commitment and drive. (you have to stay “pumped-up” about your workouts though, you can’t stop half way to your goal and wonder what happened … YOU STOPPED, that’s what happened!)

Make this work for you: When mapping out a pounds-off plan, go for the gold - or strive to lose 14% of your current weight. That's the target (on average) that motivated the higher-reaching dieters in the Dutch study. For a 165-pound woman, that works out to about a 23-pound loss.

6. Milk drinkers lose more weight

FALSE: Wipe that mustache off your face: When Harvard researchers analyzed 29 studies on the topic, they found that while dairy may help dieters in the short term, ultimately it's not a winning (i.e, losing) strategy. In fact, in most of the studies that had lasted a year or longer and that didn't restrict calories, adults who chugged extra glasses of the white stuff (or ate more dairy) actually gained more weight than participants who didn't. (this is news to me that people think drinking milk is a weight loss plan. Calcium is needed for a lot of good body functions, but I wouldn’t have thought of it as a weight loss drink)

Make this work for you: To satisfy your dairy cravings, sub in yogurt: The Harvard team noted that a recent large study did find yogurt intake helped with weight in the long term.

Stay tuned … 2 more next week!!!

See you at the gym!!!

Hey All,

I hope this finds you all well and healthy … as always!!!

I’m sending this out early because I’ll be out Thursday night through Sunday noon … I’m participating in my first “men’s retreat” through St Pete’s Catholic church. I’m very open to continued growth in my spiritual life … God knows I have a hard enough time keeping my own train on the right tracks!! I’m looking forward to it.

Hey All,

WOW … it’s going to be Thanksgiving in just a day or so … well, at least it feels like it!! Man, time is flying!!!

Ok, here’s your last installment on willpower. I PROMISE you I did not tamper with #5 – that comes from the PhD author so … listen up and get busy!!

Enjoy!