Women and Weight

Keeping a food journal and not skipping meals made a big difference for women trying to lose weight, researchers said in a recently published study.

My Skinny Friend Thinks She’s Fat!

Words of Wisdom

Often when we lose hope and think this is the end, God smiles from above and says, "Relax, it's just a bend, not the end!"

Need to Lose Weight – Try Something Different

"Thinking Thin" 7-week classes start in June!  Sign-up at www.hendersoncouselingservices.com or call 616-457-5001 with your questions and I'll send you information!

Pearls of Wisdom

Got the following "Pearls of Wisdom" sent to me by my sister - and yes, you could use the analogy for so many things but I thought it was most appropriate for those of us who need  inspiring weight-loss wisdom...

Do you know why a car's windshield is so large and the rear view mirror is so small?  Because our PAST is not as important as our FUTURE. So, look ahead and move on.

Conquer Your Cravings

Think you've tried every trick to squash food cravings? Try this new strategy:

Muscle through it: Next time a craving hits, make a fist or firm those biceps for a surge in willpower - then walk away. This technique helped people  choose a healthier snack in an April 2011 study in the Journal of Consumer Research. Why does it work? When we're determined to do something, like eke out the last difficult rep while lifting weights, we instinctively clench our muscles. In the same way, intentionally flexing a muscle can help us tap into that willpower, says study co-author Aparna Labroo, Ph.D.


Eating Well Feb 2012




Start Diet Today – Okay, Maybe Tomorrow for Sure!

Resolve to be different this year.

Oh boy, how many times have you started out that way? You love, love, love the Holidays and yet there’s a part of us that can’t wait to get ‘back to normal’ with our schedules and eating.  The beginning of a new year helps us to resolve to change. To act different. To eat different. To behave different. Or at least different-ly than we have just a mere short week ago.

Okay, so I admit, this is a great time of the year to start over. Why not….what else is so important than the thought of YOU focusing on YOU this January.

I enjoy reading the magazine Success, if you’ve never heard of it I will say it’s always packed full of good business and health information.  This month Amy Anderson wrote a small little article that I’d like to share. Enjoy.

New Year’s Resolutions - Resolve to be Different.

Do the New Year’s resolutions you make really reflect your personal goals? Or are you just making the same resolutions as every other 47-year-old college grad in your tax bracket?

A study by the Barna Group says that certain demographics are more likely to make certain resolutions. Here were the most common resolutions people made for 2011 and the types of people who tended to make them:

Lose weight/Get fit          30%    women, baby boomers, earners over $75K
Pay off debt/Earn more    15%    divorced adults, Gen X, Gen Y, earners under $20K
Improve relationships       13%    college grads, earners over $75K
Overcome addiction         12%    men, singles, Gen Y
Meet  career goals             5%    singles, Gen Y, Midwest residents, earners under $20K
Enhance spirituality           5%    divorced adults
Further education              4%    singles, Gen Y, Northeast residents

So are you making the same resolutions as others like you? If you are, that’s not necessarily a bad thing. What’s important is making resolutions you can stick to.

The study also found that 61 percent of Americans have made New Year’s resolutions in the past. Of those, about one in four say they experienced significant, long-term change as a result. But half saw no change at all.

To give yours staying power over the long haul, be specific, write them down and try to build in a way to measure progress---with weekly check-ins, time requirements, etc.  By February, you could be feeling results instead of regrets.

5 Ways to Start a Smart Exercise Plan

Do you struggle with making exercise a priority? I do! Sometimes it is VERY HARD to get motivated when the weather isn’t quite right, the gym is “out of your way,” or you’re just not feeling particularly healthy.

This re-post is worth revisiting. If you’ve ever have one of those days (or many of those days) where you are just feeling stuck and can’t quite make exercise a priority, here are some ideas:

1.  Start small and be realistic. Don’t set off on a 25 mile walk without building up to it. Your exercise goals should be small and realistic so you can have success at attaining something positive.

2.  This goes hand in hand with the previous mentioned but be specific with your exercise plan. Know what days you will exercise and for how long: “Mondays, Wednesdays and Saturdays, 20 minute walks” and build up to more as your strength and stamina improve.

Don’t forget to change things up. Instead of walking three times a week, mix it up with riding bikes or taking a once-a-week exercise class.

3.  An exercise buddy can help you be more accountable to an exercise plan. Some people need that. Make sure that your exercise partner is reliable and encouraging and this could actually be a fun time to get together.

4.  Keep track of your progress. It can be as simple as putting a small letter and number, like W30 (for walking 30 minutes), or B15 (for biking 15 minutes) on the calendar on the days you exercised. Then at the end of the month, take a look back at all the days you accomplished your exercise plan.

Also, don’t forget those deliberate walks you take at work for your lunch time or break time – it all adds up!

5. Exercise can get a little….well, quite frankly, boring for all of us. Find a way to make exercise more inspiring and engaging for you by listening to music, or watching tv, or even reading while you‘re working out.

Sometimes Letting Go of the Light is Hard

The sun was at my back and my shadow was long. It was early in the evening, and the sun was on it’s way down. The changing of the seasons is in the air.

There was nothing particularly exciting about my stroll other then noticing the few brilliant colors painted on some tree leaves, and the balmy mid-70 degree temperatures in the month of October. I had Jim Brickman playing in my ears (I NEVER have Jim Brickman playing on a walk) and many thoughts going on in my head.

Going for walks always allows me time to reflect, even though I don’t often take advantage of the time to do that.  As many of you know, I wrote frequently about the struggles I had last winter with some health issues. The mass doses of Vitamin D that my doctor had me take initially and  discovering all over again the value of sunshine helped me on my way to healing and understanding the importance of ones thyroid and the outcome of Vitamin D deficiencies!

Last winter there was a heaviness that met me every day and it was all I could do to climb out of it, into the light of spring.

Quite frankly it is with great reluctance that I let go of these beautiful fall days that engulf us in warmth and the cheerfulness that  bright light can bring.  Perhaps I’m living off the memories of a very discouraging winter last year but I don’t want THIS to end.  My problem is I don’t always know how to make peace with the physical, environmental, and psychological coldness that winter blahness brings -  especially as I’m getting older!

But, the optimistic side of me feels that if the good Lord made me, and He create the seasons, that the two things can function together and somehow (with His help) I’ll muddle through this, because there’s a bunch of us that will be in this together - right?

So I think I will choose to embrace these remaining summer-like fall days whenever they happen, continue to take my vitamin D, and perhaps buy a light box to off set any grumpy, depressing feelings that a new winter season can bring.

I will leave you with this Irish blessing:

May God grant you always…a sunbeam to warm you, a moonbeam to charm you, a sheltering Angel so nothing can harm you. Laughter to cheer you. Faithful friends near you. And whenever you pray, Heaven to hear you.

No Time for Exercise? Maybe You Do Have The Time!

I just read some good news - studies have shown that 20 minutes of high-intensity interval training can yield the same - or better - results as a longer, moderate workout when it comes to weight loss and cardiovascular benefits.

So for those of you (like me) who feel you have to set aside a chunk of time most days to get your "recommended daily allowance" for exercise, apparently the new studies are saying that just by amping up your intensity and reps when exercising, you can - in theory - burn as many calories in 30 minutes then in longer 60- or 90-minutes sessions. Now that's great news!