The effects of denial on your weight, part 2

Denial, according to Wikipedia, is “a defense mechanism in which a person is faced with a fact that is too painful to accept and rejects it instead, insisting that it is not true despite what may be overwhelming evidence. The subject may deny the reality of the unpleasant fact altogether (simple denial), admit the fact but deny its seriousness (minimization, or admit both the fact a seriousness but deny responsibility (transference). The concept of denial is particularly important to the study of addiction.”

Food, like tobacco and alcohol, can become an addiction. We’ve all heard someone say, “I need chocolate!” or “You can’t watch hockey without pizza and beer!” We all know young children who see candy in a colorful wrapper and will kick and scream until they get it. These people are in denial.

Denial can be deadly for some. For instance, the signs of a heart attack are so varied and complex that they are often ignored and shrugged off as heartburn. I know of a young, vigorous firefighter trained in first aid and rescue who felt chest pains at the station one day. Instead of informing his colleagues, he carried on to the end of his shift.

Driving home, he finally admitted to himself that he was in so much pain that he ought to stop at the hospital. He was lucky he did. It turned out that his “indigestion” was a heart attack. He could easily have collapsed and died during a rescue or by crashing his car, leaving behind a wife and two children, all because he denied his symptoms. Denial can kill us!

We know that what we put into our bodies can eventually lead to illnesses, such as diabetes, heart disease, and cancer. So why do we continue to eat processed foods, trans fat, and refined sugars? We’re living in a state of denial. It won’t happen to me. The effects of denial are not easily measured, seen, or even felt for years, sometimes decades. But a life of excess eventually catches up to everyone.

Here are examples of the levels of denial, as they relate to weight:

1. Simple Denial: Ignoring the facts altogether. This is the person who has diabetes and high blood pressure, takes all kinds of medications, and yet continues to eat sugary cereals and chocolate bars.

2. Minimization: Acknowledging the truth, but denying its seriousness. This is the person who tells everyone that the doctor has instructed him or her to lose weight yet continues to indulge regularly on cheeseburgers and fries.

3. Transference: Acknowledging the facts and the seriousness, but denying responsibility. This is the person who says, “I know I’m fat, I have diabetes, and it can kill me, but my family won’t change how they eat and it’s too much trouble to make separate meals for myself. I can’t change.”

Pay attention to your denials. Think about this. Notice what you’re thinking, doing, and saying. You might be saying, “I’m not in denial about anything!” -- which is a denial in itself.

Come back later this week to learn more on how self-worth can take a toll on your weight.

Eight tips for a healthy and happy Thanksgiving

Thanksgiving is a time for family, friends, and holiday cheer. And lots of food. And perhaps some wine or beer. And some more food. And some sitting. But mostly lots of food. It happens every year. Do you enjoy the holiday, but dread the toll it takes on all of your healthy living and ideal weight goals?

Here are eight simple tricks to making this holiday enjoyable for you and your pants.

The effects of denial on your weight, part 1

For many people, denial is a constant companion -- so much so, that they don’t realize they are participating in it. Don’t believe me? Let’s take a quick test.

Most people you meet in the course of a day are “fine.” How are you? Fine. How is your family? Fine. How is your job? Fine.

In reality, most of us can think of many aspects of our lives we would like to change. Perhaps we are dissatisfied with our jobs, co-workers, or bosses. Maybe our family life is either stressful, in chaos, or achingly lonely.

Each person who has ever walked the planet has experienced the frustration of wanting to be more, do more, and have a calm, balanced life. Yet most of us float through life never being consciously aware of what we do or why -- and that includes the way we eat.

Americans spend billions of dollars each year on magic diet books or programs that promise to transform their lives into what they dream about, believing that these easy fixes will solve all their problems. I want you to understand there is no magic pill. No amount of money, no person, no medical procedure, and no program will ever bring you total happiness.

The reason that none of these external sources will make your life better is that you, and only you, have the power to change the course of your life. You determine how you live, how you respond to life, and how much abundance you’ll experience. The power to choose your life and the ability to change anything you don’t like lies totally within you!

You might be thinking, “If this is true, then why do I feel so trapped? I don’t believe I’d ever choose to be overweight.” This is a completely normal reaction. The only way to understand how to improve your life is to look within.

It’s a challenge to understand why you think and act the way you do, who you are, and how you’ve created your current life. The first step in changing yourself is awareness. You must understand where you are right now and how you got there. Only then can you create something better.

More on this to come soon!

Loving yourself is easier than you might think

In the world of diet and fitness, positive thoughts are extremely important. Many people have strong emotions and internal programming that’s connected with their physical appearance. Past experiences, either positive or negative, create a stream of dialogue that runs through each person’s head constantly. The tone and content of those thoughts are determining factors in reaching your ideal weight and fitness goals.

If you’ve never used affirmations, you might push them aside as something silly. After all, it’s a little self-indulgent to say things like “I love myself" or “I believe in myself” out loud to no one, isn’t it? NOT AT ALL!

In a way, every thought you have and every word you say is an affirmation of some kind. All our self-talk or inner dialogue is a constant stream of affirmations. The only reason that positive affirmations might seem awkward at first is that so many of us are so habitually negative in our thoughts and words toward ourselves, it feels strange to say something positive!

Study shows Mediterranean diet might prevent depression

You might have heard about the Mediterranean diet, which is a diet rich in fish, lean meats, vegetables and olive oils. Nutritionists have found many benefits to this diet, including reducing the risk of heart disease and cancer. Now Spanish researchers have found perhaps another reason to eat Mediterranean.

They discovered in a recent study that depression was over 30 percent less likely to be experienced by those who ate diets rich in vegetables, fruits, and cereals, and who cut their consumption of alcohol and meat.

Jim Farber of the New York Daily News covered the study. And like I commented on the article, I
think avoiding depression is yet another great reason to eat whole foods, like those found in a traditional Mediterranean diet. Not only is it great for mental well-being, but also great for reaching your ideal weight. Anything that has a positive effect on your body and that is based in whole, healthy foods, is something worth considering incorporating into your lifestyle.

How to tackle your "terror barrier" that prevents weight loss

If you’re like many people, you’ve tried numerous diets and perhaps even had some success. But maybe you have slowly returned to your old habits and weight. Why does this happen? It almost seems as if our body conspires against us at times, but the true culprit is our mindset! There’s a weight that we’re comfortable with; we wear it like an old sweater. It makes us feel safe and secure.  We don’t even know we’re enabling the habits that keep it on, but we are.

People naturally resist ambiguity and uncertainty. Contemplating weight reduction is no exception. When people don’t know what’s to come, they get fearful and lose the ability or desire to move forward. It’s ironic. We keep ourselves from succeeding, and then are confused when we don’t succeed!

No matter what area of your life you want to change, you’ll experience this same phenomenon -- whether it’s weight, relationships, or career. We live our daily lives mostly on autopilot, following the deep-rooted habits we’ve created over time.

Check out more of my tips and advice on Examiner.com!

In addition to writing this blog, I will also be contributing to Examiner.com. I will be offering my tips and advice on a range of weight management topics. I have two articles on the site now, so click over to read them!

In "How positive affirmations can turbo-charge weight loss," I talk about why positive thoughts are extremely important to achieving the body you want. The tone and content of your thoughts are determining factors in reaching your ideal weight and fitness goals.

And in "How I started my career in the weight loss industry," I talk about my journey through the weight loss industry. What started off as just studying nutrition in my free time developed into my passion for health and wellness. I had an extreme desire to make sure I stayed healthy for my young son and to continue to be a good role model. After all, obesity runs in my family.

Don't let emotional eating get the best of you

Sometimes you just have to get real with yourself and look at why you do the things you do … like overeating or emotional eating. What’s that all about? Let’s take a close look at overeating and emotional eating, focusing on what you can do to recognize these negative habits and overcome them. Take note, that overeating and emotional eating can be tied together or stand on their own.

Overeating is simply the act of taking in more food than your body requires to sustain the weight that’s best for you. It can be a result of beliefs instilled in you since childhood or a result of modern-day progress.

Parents are notorious for demanding that children clean their plates. Social gatherings, festive events, special celebrations, and even sporting events are all designed around -- you got it -- FOOD. There are buffet tables, holiday baking, birthday cakes, the Super Bowl, and more. You name the occasion, and it usually involves eating!

Understanding how paradigm shifts can help you reach your ideal weight

The body is the physical form and machine that’s instructed daily by our dominant thoughts and actions. The body carries out actions based on directions from the conscious and subconscious mind. It’s the evidence of what’s held in the mind.

For example, let’s say you decide you want to be a public speaker. If you’re nervous and worry about saying something inappropriate, or that someone will make fun of you, those thoughts will manifest in the body, resulting in sweaty palms, embarrassment, and stumbling over words.

However, if you spend time imagining how positively your audience will respond, how articulate you’ll sound, and how energized you’ll feel, that will manifest in the body as well. You’ll be confident and filled with energy, and your audience can’t help but respond positively to you.

When we intentionally change the thoughts to which we give the most focus and energy, and repeat these thoughts until they become desires, they are impressed on our sub-conscious mind and become emotions. Our bodies put those emotions into action and our actions become our results.

Eight healthy living tips

Most people want to be healthy, but not everyone knows exactly the best route to get healthy. I've listed eight essential tips for living a healthy lifestyle.

1. Eat healthy. Eating healthy is such a worn-out and not very specific phrase that for many of us, it has lost its meaning. With all the fad diets that come and go, many people have no idea what is healthy, or why certain foods are good for our bodies and others are downright toxic. To live a healthy lifestyle, you must understand the chemical nature of food and how it works within your body for overall health. It's important to find an eating program that will help you normalize two key areas -- digestion and your endocrine system -- as doing this will help you reach your weight and fitness goals.
   
   
2. Maintain a healthy weight. Obesity is at an all-time high in the U.S., and the epidemic is getting worse. Those who are overweight or obese have an increased risk for diseases and conditions such as diabetes, high blood pressure, heart disease, and stroke. Getting your weight to a manageable level ensures a path to better overall health and energy, while adding years to your life.
   
   
3. Exercise. More than 50 percent of American men and women get enough physical activity to provide health benefits. For adults, 30-60 minutes of moderate physical activity four to five days a week is recommended. It does not take a lot of time or money, but it does take commitment to creating new habits. Start slowly, work up to a satisfactory level, and don't overdo it. Develop one routine, or you can do something totally different every day. Find fun ways to stay in shape and feel good. Some exercise is better than none, and once you start moving and experience the increased energy that exercise provides, it can be addictive.
   

Dining out, made easy

It's one thing to decide what to eat when you're in the comfort of your own kitchen, but quite another when you're out there in the world of temptation. Yikes! But if you look, you'll find healthy options at restaurants, fast food places, and coffee shops. You just have to know what to look for. The following are guidelines for healthy eating, even when dining out. We've included what menu items to choose, and how to adapt them as necessary to your new lifestyle.

Breakfast

• Omelet with lots of veggies and salsa. Skip the cheese.
  
• Poached or boiled eggs and whole-grain toast.
  
• Rye toast with sliced tomato. Have butter on the side.
  
• Baked beans, instead of breakfast meats.
  
• Fresh fruit salad alone or with cottage cheese.
  
• Plain yogurt with granola and fruit, or muesli with dried fruit.
• Oatmeal or porridge, sweetened with honey.
  
• Whole-wheat French toast topped with apple sauce, instead of syrup.

Lunch

• Salad with veggies, grilled chicken or salmon, nuts, goat cheese, or fruit.
• Vegetarian or chicken chili with whole-grain bun.
• Salmon, chicken, turkey, or egg salad on a whole-grain wrap or pita with lots of vegetables and goat cheese.
• Vegetable broth soups with chicken, barley, lentils, or just veggies.
  
• Red pepper, butternut squash, or carrot soup.

Dinner

• Grilled chicken or salmon with wild rice and steamed vegetables.
  
• Chicken, shrimp, or veggie stir-fry on steamed rice.
• Halibut steak and salad.
  
• Chicken or steak fajitas. Use light cheese and sour cream.
  
• Vegetarian pizza on a whole-wheat thin crust, with half the cheese.
  
• Chicken curry on steamed rice.
• One-quarter chicken dinner, baked potato, and veggies. (No skin, and skip the sauces.)
• Pasta with pesto sauce and shrimp.
  

Appetizers and Snacks

• Baked tortillas with salsa and guacamole.
• Hummus or roasted red pepper dip with pitas.
  
• Grilled calamari with tzatziki sauce or shrimp skewers.
  
• Nature bars with nuts and seeds.
• Homemade fruit desserts (which are lower in additives) or frozen yogurt.

Beverages

• Water with lemon, or cranberry juice and soda.
  
• Chai latte with rice milk (made with a tea bag, not syrup).
  
• Fruit smoothie or freshly squeezed juice.
  
• Herbal teas like mint, chamomile, rooibos, and chai green tea

As you can see, there are a lot of choices! So there's no reason to say no when you're invited to dine out with friends. You just need to be smart about what you order. Thinking about reaching your ideal weight can be powerful motivation to make healthy choices when you're eating out.

Studies show benefits of resveratrol in health and weight loss

Recent studies have come out touting the benefits of resveratrol, a type of flavonoid found in red grapes, red wine, pomegranates, mulberries, and peanuts. Why should this matter to you? According to HealthDay, studies in mice showed an extension of lifespan by mimicking the positive effects of resveratrol, which restricts calorie intake, as well as having a protective effect on preventing diabetes. It also inhibits cancer tumor formation and spreading; helps metabolize cholesterol; and aids with detoxifying chemicals in the body.

When found in a plant, resveratrol provides defense mechanisms to protect it from its attackers -- things such as insects or fungal infection. When we eat these foods, our body benefits and gains protection.

Of course we are not mice in a lab, and we cannot just have resveratrol injected into our brains. We can however, benefit from eating foods that contain it; like those mentioned above.

This isn't a license to have red wine with every meal. Fresh grapes contain 5 to 10 mg of resveratrol per serving, whereas a glass of red wine has 0.25 to 0.5 mg. Choose red grapes as a healthy snack, add pomegranate seeds to your salads, and have the occasional glass of red wine. Also note that organically grown grapes produce higher amounts of resveratrol, because they are not sprayed with chemicals during growth.

Just another reason to choose organic and get the most out of your health food.