New Years Resolutions

Ok, so it is that time of year again- where we make a resolution to change something about our lives that we don't like. Unfortunately, that change is most often targeted to our own bodies- and our least favorite part of them. This, my friends, is the proverbial setting yourself up for failure. Change is brought from positivity. We may not look in the mirror and feel lucky for what we do have (ahem, life!), but we need to stop focusing on the negativity we force on ourselves. Getting healthy and fit as a New Year's Resolution is a great idea- but only when done correctly. Happiness and a healthy life go hand in hand. Start from the inside out. Make a list of things you love about yourself. This can be physical or emotional. Next write a list of things that you wouldn't mind changing about yourself ( If changing negativity isn't on your list, you ought to write it in now). Focus more on your mentality than physical issues for this. Remember, we build our own barriers against success. You have to conquer the mental before the physical. Now, that being said, everyone has that ultimate goal. Goals can range from losing fifty pounds, to wearing a bikini next summer, to becoming a "gym goer".  The trick to make these new years resolutions last is looking at the big picture, but appreciating each step you take to get there. Start giving yourself a pat on the back for simple changes. If you want to lose weight, give up one item that happens to be your ultimate weakness (you know, that venti white mocha at starbucks, or that bagel or donut you eat every morning). Stick to a daily goal. One day is easier to conquer than weeks or months. When you have a great day, reward yourself! When you have a bad day, forgive yourself.  To stick to anything, we need to feel like we are being held accountable. Start a blog, update your facebook or twitter, enlist the help of a trusted friend or coworker. It is easy to let ourselves down- we will make excuses as to why. It is harder to let others down. I know personally, when I am at work, I will think twice before getting a soda or a candy bar from the machine.

As they say......
Never put off for tomorrow what can be done today.


Start right now. Start living and loving the new you for the new year. 

Ways to enjoy the holidays, and still drop the lbs!

Holidays part 2.

Ok, so the last part was mostly an emotional post on focusing on the positive vibes the holiday season brings. This post, let's talk about challenging yourself.

The holidays can be a time of sabotage for those of us on dare I say-diets. Thanksgiving in particular is a carb addicts nightmare. Mashed potatoes, biscuits, and all those other side dishes that are, of course, the most delicious. However, believe it or not- the main dinner is usually not the worst part of the holiday- it's those appetizer!!!!

I know when I go to my family's house, we are going to have chips and dip, bread and spinach dip, taco dip and tortilla chips, etc. Now, we always have a wonderful veggie platter, but let's be honest, are you really gonna want to naw on raw veggies when it's sitting next to your favorite app??? No way! Sound familiar? I am sure it does.

So here is challenge number one for you this year- Skip the Apps. Have to have some of your grandma's famous spinach dip with her homemade pumpernickle bread? Ok, have a couple bites, and move on. Stand next to the vegetables, or away from all the apps, all together! This is the best tactic for you impulse eaters out there! Impulse eating is based on proximity- if you need to walk into another room to grab an app, chances are you will pass.

Challenge number two- fill your plate at least 75 percent with vegetables (no, mac and cheese does not count, neither does mashed potatoes). Fill up on salad, green beans, carrots, corn- whatever you have at your meal! Pack 25 percent with protein, and after you eat all of the healthy, good choices on your plate, if you are still hungry, help yourself to a couple spoons of the bad stuff. Don't tell yourself you "can't" have it, tell yourself you "can" have it, if you are still hungry after eating all of your healthy selections.

*Side Note- Gravy is not good for you- use it sparingly to avoid adding additional calories to your meal, or if you can, skip it all together!

Challenge number three- Wait for dessert. Grab a hot mug of tea or coffee. Enjoy a great conversation with those you love, and take your time to finish your drink. Remind yourself that you do NOT need to be the first one to the dessert table, it is ok to be the last.  In addition, don't beat yourself up over wanting dessert- just, like every other day, make the best decision you can. Have cakes, pies, tortes, cheesecakes and brownies to choose from? Go for the pumpkin pie! The pumpkin pie filling in the can is all natural, so you are retaining all the positive qualities of the pumpkin which happens to include being low in saturated fat, low in cholesterol and sodium! It is also high in vitamin E, a great source of dietary fiber, and low carb and low fat in its natural form! Skip the ice cream or whipped cream with it, and enjoy! Finally, you can have your "cake" and eat it too!

Enjoy all, and have a happy, wonderful, amazing, healthy Thanksgiving!

holidayyysss

Let's talk about social media. Let's talk about specifically, facebook. Facebook to me is one of the most important reminders of changing my life, for good. I am constantly reading update's of status' that continuely use profanity, plagued with sadness, and a "woe is me" attitude. WAKE UP PEOPLE. Life is in your hands- and is, and always will be what you make of it.

 

 I recently read a post that was complaining about the holidays, and how it is only good for family arguments. Now why would you let something negative ruin a holiday which has a basis of giving thanks. Give thanks that you have family- even if they don't get along! There is no one person in this world who isn't missing someone that they have lost- be it human or animal. There are people out there that have absolutely no one. Not by their own mistakes, but in the cards they were dealt. Holidays can become extremely stressful- but never forget that the holidays are a time of reflection, of self-renewal, and appreciation of everything we do have, and maybe even the things we have not.

 

I urge you- the next time you update your status, challenge yourself to write something positive. It may be harder than complaining, but you are building a better basis for inner peace each time you do it.

Goals and Accomplishment

What is holding you back from achieving where you want to be? Why do you allow yourself to stay in the same position, whether it be physically or emotionally? The answer is simple- because it is easier. Change is something that we all fear- even if it is for the better. We fear how people will view us, or how we view ourselves. Change is something that requires determination, grit, dedication, hardwork- absolutely nothing easy. Change is never taken for granted, because it takes the utmost work to accomplish. However, change leads to accomplishment. Accomplishment leads to future accomplishments- so take the first step towards change. Change your attitude against yourself, change the behaviors that create negative responses, and change your outlook on life in general. Take each day to see the positiveness in life. If you take a quick walk, or put down that candy bar you thought about eating,if you did five jumping jacks, or one push up- commend yourself on changing the norm, and pushing yourself to do a simple change everyday. Try a diet soda, try the skim latte, skip the French fries for a baked potato. Each small change will put you a step further in your quest for a healthier you. Celebrate each accomplishment, and forgive yourself for the "mistakes" you make. EVERY step counts- keep it up and soon those small changes will lead to bigger and better things. Change is what you make of it, so change up your routine, change your attitude and seize the day- after all, it is ours for the taking!

A great resource

Thank you to Anne Hetherson-Strawbridge for the following website and article... check it out, it is a great site!!!!
If you don't know about this site, they are a wealth of information: realage.com
Here's one of today's articles:

Sip This Sweet, Creamy Drink to Curb Appetite

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Here's a creamy treat that can help knock both your appetite and calorie count straight to the ground: a fruit-and-yogurt smoothie.

But not just any old fruit-and-yogurt smoothie. Pick a recipe filled with fiber and protein. Research shows that a fiber-and-protein-rich snack at midmorning keeps appetite under control, so you eat a smaller lunch later -- a good 274 calories smaller!

An Appetite-Curbing Combo
In a recent study, that's exactly what happened to people who were fed a midmorning snack of yogurt spiked with extra protein and fiber. Not only did they eat a much smaller lunch than normal, but also their appetites shrank by 16 percent. Why? Because the protein/fiber combo has two things going for it when it comes to appetite control: Protein helps dampen the production of hunger hormones while fiber slows digestion. The two mechanisms together keep people feeling full and satisfied longer. (Here's another food combo that'll take a swipe at your appetite.)

Roads to More Protein and Fiber
A smoothie isn't the only way to get protein and fiber. There are plenty of tasty, low-calorie ways to add both elements to any meal or snack. For example, eat beans with your whole-grain rice, add nuts and berries to cereals or yogurt, or spread a little peanut butter onto high-fiber crackers. You can also add wheat germ to smoothies or oatmeal for a quick protein-and-fiber hit. A quarter cup of wheat germ adds almost 7 grams of protein and almost 4 grams of fiber. Or drink a half cup of this high-protein, high-fiber smoothie recipe from RealAge: Banana-Cocoa Soy Smoothie.

Getting past a defeatist attitude

So, you stumbled over your diet and this weekend, and have practically given up hope that you can stick with it- wake up and knock it off. We all have weaknesses, and for most of us, this weakness comes with the weekend. The weekend allots us indefinite opportunities to eat what, how much, and as much as we like. Sure, that pizza was great on Saturday, and then again on Sunday. Getting healthy is going to have stumbling blocks- you just have to learn to skip over them. There is no shame in indulgence once in a while, and you should never deprive yourself of anything all together- or you will just want it more. The trick is to live each day as a new beginning- and not to punish yourself for the previous days mistakes. We are human, we make mistakes, and we will never, ever be perfect. However, isn't that the beauty of life? Being different and unique is a wonderful thing- we should not strive to look like the "perfect woman", but to be a better individual. I, personally had a couple of occasions where I ate those "off limits" meals- but I ate it, and guess what? It was delicious. Moreover, you can eat anything, when you limit the amount you are eating of it. Want a roll with butter? If you absolutely must have it, eat half, and instead of butter, use an Extra Virgin Olive Oil with some fresh Rosemary. If you find yourself eating not-so-great-for-you items at a special occasion, go ahead and dig in (within reason), and make sure to dance up a storm to help burn those calories! Can't get over your weekend splurge? Make it a point to take a long, brisk, fall walk. The weather is perfect for a walk, and think of it as a way to enjoy all of natures beauty! The bottom line? Ease up on yourself, and accept that will be obstacles and forks in the road- if you don't like the choice you made, learn from it and next time take the other option... or take the same road- just make sure to jog up it next time =)

The Start....

This blog has been created in order to spread positiveness and hope to all of us that are on track to fulfill the need of having a healthy, active, positive lifestyle.

 

Heya all! Let me introduce myself, my name is Danielle Semerad. I am a 25 year old from Bryn Mawr Pa, and I, like most of the population, am overweight. I have struggled for years, yo-yo dieting, starving myself, and taking diet pills, for the sake of "losing weight". As it is in most cases, these  roads to a better me were a proverbial dead end.  After each attempt, I found myself even more frustrated, depressed, and overweight than I had initially began. In June of 2010, I decided I would make my final attempt at weight loss. Working for a university gave me the ability to use their wellness center for free.

 

 After receiving an e-mail on the group exercise classes offered for the summer, and reading their descriptions, I was on a mission to join one, and stick with it- at least for the summer months. One group class in particular jumped out at me, Zumba. For those of you who do not know what Zumba is, it is a fusion of Latin and international music paired with high intensity dance, such as hip hop, reggeton, salsa, merangue, belly dancing, and more. An average class is said to burn between 600 and 1000 calories.

The class seemed interesting enough, so I was set on a mission to get co-workers of mine to attend the class.

 

Before the first class, I was extremely nervous. I suffer from panic disorder, so panic attacks are a constant worry of mine. In addition, I couldn't tell you the last time I wore anything other than pants, and I had to wear a sleeve less top! Moreover, I knew there would be skinny college kids in the class, and it would probably make me feel like "the fat kid in the class". Somehow, unlike times before this, I didn't let the potential fear of working out with a group of people stop me. I worked out hard that class, and stopped multiple times for a break, and some water. I was covered head to toe, drenched with sweat, and completely exhausted. However, I was accomplished, positive, and something just sparked inside of me. I WANTED to do it again. What I had just done didn't feel like exercise, it felt like dancing, and it was FUN. It was fun, and healthy, and great for my body, and after that first class- I was hooked.

 

I have been doing Zumba for 4 months now, and worked my way up from one class a week, to two classes a week, to three classes a week, and now currently take two hours back to back at a time. It is never "easy", but it is always fun. Sometimes it is still hard to look into the mirrors in front of me, or to ignore the people outside of the classroom watching, but I snap out of worrying about everyone else, and I focus on me. I focus on the end result- no matter how much I have to go, or how far I am from the starting line.

 

I still have a long way to go for my "goal weight", but my main goal is to have a healthy, happy, positive life. Diet and exercise are absolutely a huge part of this. Since the beginning of my journey, I am now at a weight loss of 22 lbs. I went from a "everything happens to me" attitude, to accepting the good or the bad, living in the moment and accepting that in order for your luck to change, you need to change your luck. This starts with accepting that weight loss is hard and frustrating at times. It starts with accepting that there will be setbacks, however,they do not mean the end of your hard work, but the beginning of harder work. It begins with acceptance that you may not be happy with how you are now, but you have the ability to change, grow, and live life the way you want to.

 

This blog is going to be a mix of my struggles/accomplishments, diet tips, great recipes I find, and feel free to ask any questions you may have. The knowledge I have acquired through this journey thus far has astounded me, and any of you who wish to also contribute, please feel free to post comments, or e-mail me directly. Below is my first tip blog. I will update as much as possible! Good luck to everyone out there in the same boat, and remember that it IS Mind Over Matter!!!!!

 

blog 1- 10/8//10

 

 

I haven been asked a lot recently WHAT I am doing in order to drop all this weight. Let me start out by saying that it is a combo of exercise and diet, however, my focus is absolutely more on exercise. Right now I am doing 4-5 hours a week of Zumba, and use my weights at home to work my arms. In addition, I am incorporating a better sense of value into the food choices I eat. I am absolutely a carb addict. Bread is my downfall- but instead of completely cutting it out, I choose wisely when to treat myself to it. This is how success works, not by restrictions but by adding value to the choices you make. I start everyday with a 24oz green tea with 3 splenda and skim milk, 1 serving of special k with skim milk, and a banana. Snacking through the day is usually a cheese stick, apples with peanut butter, sunflower seeds (or other nuts), and fruit. Do I eat an occasional hoagie, pizza, pasta, or piece of candy? The answer is a resounding yes. Sometimes you just have a craving, and you want to fulfill it. The smart thing to do is make those better choices, have whole wheat bread instead of a hoagie roll, wheat crusted pizza, wheat pasta with light red sauce, and eating a miniature piece of candy, as oppose to a full sized bar. Smarter choices lead to other smarter choices, so choose wisely, and make it count!