Live Well Strategy #13 - You Are NOT Your Weight!

“Living Well” is all about getting into your best shape, having stable energy levels, and feeling GREAT.  However, getting there is a journey (even arriving there can still be a journey!)  And one thing that can derail you, is stepping on the scale too frequently.

I send the following “The Scale – Friend or Foe” article by Dr. Strand out to all my clients at least once a year because it is SO important, especially for women.  By focusing on wellness and everyday healthy choices – the weight will come off.  It has taken us YEARS to get our body/health to where it is today, so allow time for the Live Well Healthy for Life Program*, be gentle with yourself, and never let the scale, or your hair :-), determine your happiness on any given day.

Be Happy...Be Vibrant,

Live Well,
Carmen

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"The Scale – Friend or Foe?"
By Dr. Ray Strand – Live Well International’s Medical Partner

I know all about scales.  I have a beautiful one sitting in my medical office and I guarantee most women would rather have their blood drawn than to step onto it!  Even though we hate them so much, we've come to accept them as a necessary evil.  The scale will determine whether we're a success or failure. The scale will hold us accountable. The scale tells all.

Almost every weight loss program centers its reason for being on the results you are going to get when you step onto that scale. The power of their program is based on losing weight.  After all, these are "weight loss" programs and you are paying dearly for exactly that.  Most people will do anything and apparently pay just about any price to lose weight.  For the $30 billion spent each year, the proof and effectiveness of these programs has to be evident when you step onto the scale-right?  Wrong.  The greatest foe for anyone who is trying to get thinner is the very thing that so logically seems to be the barometer of success-the scale. Why?

Your body weight is made up of many different factors that are reflected when you step onto that scale. Water content, muscle content, fat content, and even what you happen to have eaten the night before makes up what is known as "weight." In fact, several fad diets play on the notion that total body weight is paramount and that decreasing weight on a scale is the ultimate goal.

Can you recall a time when you were on a diet and you stepped on a scale only to shout with jubilation at the fact that you had lost two, three, or maybe even four pounds that week?  If not, I'm sure it has happened to someone you know.  Everyone clapped and cheered. You were elated.  The weight loss program was working and finally you have found the answer.  Your attitude and desire took a major leap forward during the next week and maybe even the next month.  You stayed with the diet faithfully.

You may have even had the experience where you step on the scale week after week and were amazed at the amount of weight lost. You were on your way and maybe you had lost 12 to 15 pounds already and only had 25 more to go.

But then it happened. You stepped onto the scale after being absolutely perfect that week and you actually gained weight!  Shock and fear overwhelmed you.  Of course, you gave that little wry smile to everyone in your group as the instructor encouraged you to do a better job sticking with your diet the next week.  However, as you went back to your chair the only thought on your mind is that you couldn't have done a better job if your life depended on it.  You played by the book, measuring, running, and eating weird tasteless combinations during the entire past week.

There is a very powerful principle that has never quite been understood by the weight loss industry: when you use the scale as a tool to motivate your clientele, it only works as long as people are losing the amount of weight they believe they should be losing.  If they either do not lose as much weight as they feel they should, or horror....actually GAIN weight, this trusted tool of the weight loss program backfires and soon becomes the greatest hindrance against success.  Dieters feel betrayed and their trusted friend, the scale; becomes the foe.  Then they simply give up and go back to their old eating habits.  It cannot be trusted.

So how is the scale used in the Healthy for Life Program?*  Primarily, I have discouraged anyone stepping on the scale during the program.  However, I find it necessary for people to weigh themselves at the beginning and the end of the program in order to determine their Body Mass Index (BMI).  This is a very important measurement in the eyes of the medical community and is the tool used to determine many of our health care decisions.  You will again be asked to take some basic measurements at the end of this program and one of these will be your weight.  However, you must realize a few things before you step on to a scale.   You have been involved in developing healthy lifestyles that simply have a side effect of weight loss-if you need to lose weight.  However, those patients who have insulin resistance will find themselves in different stages or severity of this health problem.

Many patients who have not developed full-blown metabolic syndrome will usually totally reverse this problem within the first 12 weeks of this program.  However, many of my patients have had insulin resistance for years and may just beginning to improve their disease after 12 weeks into this program, especially those who are already diabetic.  These patients may have not lost much weight at all; however, may just now be starting to release fat.  This is why the maintenance program is so critical for everyone.  The beauty of this program is the fact that you have been trying to develop healthy lifestyles that will last a lifetime.  The first 12 weeks are merely the time it takes most people to truly understand the health concepts surrounding the Healthy and Lean for Life Program.  The Maintenance Program (2 years) is essential in allowing you to firmly establish these lifestyles.

Many of you are thrilled with the fact that your clothing is looser or that you have gone down a dress size or two.  Men may be excited by the fact that they need to cinch up their belt a notch or two.  However, most of us have an ideal weight in the back of our mind that we should weigh before we have truly arrived.  It may have taken us 10 to 15 years to put all of our excess weight on but we want to be at our ideal weight after 2 to 3 months of being on any program.

I would encourage you to think differently about your weight or the scale. I would like everyone on the Healthy for Life Program* to not be possessed by your weight or the scale.   Don't have an actual weight that you are trying to achieve.  Instead, have a goal to be developing healthy lifestyles and feeling more energetic, more fit, and free to enjoy healthy, delicious food.  Be encouraged if you are able to physically do things like taking a major hike or brisk walk. Enjoy the thrill of not being addicted to carbohydrates.

Have you ever had the experience of looking at an old picture album and commenting to yourself how thin and fit you use to look?  Then you recall the fact that back then you really thought you were actually overweight.  Isn't in funny how our mind works.  You would probably give anything to look and feel that good again. Well, it is happening on the Healthy for Life Program*.  However, it is not going to happen overnight.  Since it took you several years to get in the shape you are in, it is going to take a year or two to get back to the old you. Simply begin to project how you will feel and look in a year on this program. It is exciting and worth the trip.  Your body will love you for it.

*Contact your local Live Well Coach for more information on the Live Well Healthy for Life Program, 5 Day RESET, Healthy Weight loss and/or Healthy Maintenance.

Live Well Strategy #10 - Creating Time to Exercise

We all know that exercise is extremely important to our long term health, mental outlook, energy levels and weight management. However, it can be one of the first things to go when we become busy, travel or that we have never made time for in the first place because….(fill in the blank) :-)

Like any good health habit, it’s what we do consistently, and especially when we’re the “busiest”, that has the most impact on our wellness. 

So, what can you do to make exercise a fun part of your life – no matter what is going on in your life?

1. Do something that you LOVE.  If you detest running, for goodness sake, don’t run! :-)   Dancing, rollerblading, Pilates, bike riding, etc. all count as exercise.  In addition, try new exercise formats so you don’t get bored.  Exercise should be always be FUN, not tedious.
   
   
2. You don’t have to be a "gym rat" to get results from exercising.  Five times per week for 30 min provides great health benefits.  If you’re new to exercise, start off with 3 days per week at 30 min…and gradually increase frequency, duration and intensity.  Slowly build.Fit, active adults – 6 times per week for 60 min.  Always take 1 day off per week – this is absolutely crucial as this is how the body repairs itself and gets stronger.
   
   
3. Mix it up.  Variety is key for the body, mind and soul.  My “rule” for exercise variety is 3 Cardio, 2 Weights and 1 Mind/Body per week.  Women – weight training is so important for bone health, metabolism and weight management. Weights help keep you toned, fit and lean.  If you are new to weights – start with a class, DVD or hire a personal trainer for 6 sessions at a gym (they aren’t as expensive as you may think and will "de-mystify" weights and help you with correct form).
   
   Below are some ideas for Cardio, Weights and Mind/Body Fitness.  Adjust for how many times a week you are exercising.
   
   
   • cardio classes - walking/running, kickboxing, swimming, aerobics, dance, ZUMBA :-), roller blading, etc.
   • 1-2 Weight Training - classes, gym, videos
   • 1 Mind-Body-Spirit Class for stretching/flexibility, etc. - choose from yoga, Pilates, etc.
   • 1 Day off
   
   
4. Schedule your workout time and make it non-negotiable.  Put the “oxygen mask” on yourself first – your family, business/job and friends will benefit from your new found energy, immune system and outlook on life :-)  Decide when you like exercising and when you are most likely to go.  For example, I love exercising in the morning (my energy/motivation is at it’s highest then).  I also know if I don’t exercise in the am, I won’t do it later on in the day because I get “busy” AND don’t seem to  have the same energy/motivation to go.  After deciding what is best for your body, “schedule” at least 5 times per week (3 if you’re new, 6 if you’re fit) in your calendar every Sunday night for the following week.  Treat your “appointment” like a wonderful restaurant reservation that took you months to make :-)
   
   
5. Set yourself up to succeed. Have your gym bag ready, clothes inside, water bottle filled etc.  For example, I usually go to the gym or teach a class around 9am.  If I am rushing around in the morning, I end up out the door without something I need, or worse, I’m late.  So, knowing my personality, I now get my gym bag ready the night before, water bottle filled – so I’m out the door when I need to be, with no excuses, on time and with everything I need :-)
   
   
6. Make working out something you look forward to.  Have great music on your iPod.  If you’re bored of your gym routine or running – get new music!  Wear gym outfits (www.lululemon.com is my favorite) that you LOVE, are excited to wear and make you feel good when you’re exercising.  Your body is what you will live in for years and years – enjoy it, love it, celebrate it :-)
   
   
7. Subscribe to a fitness magazine for inspiration, new ideas, health recipes, playlists, fitness clothing suggestions etc. My two favorites are Shape and Oxygen.  For $14 per year, they so incredibly worth it. 
   
   
8. Get an exercise buddy.  Research shows that we are more likely to exercise with a friend – it keeps us accountable, is more fun and builds friendships.
   
   
9. Set little goals and rewards (non food) for going to the gym (or exercising) 5 times per week...(or whatever your goal is).  Reward yourself for little things – every little step counts.
   
   
10. Don’t let more than 2 days go by without exercising.  I don’t know where I heard that idea, but it is one of the best concepts I have used throughout the years. I started exercising to “aerobics videos” in the 80’s (scary thought – remember those brightly colored leotards?) when I was 14 and since then, it became my “rule” for myself.  It helps because you never get out of the rhythm of exercising and often when we don’t feel like exercising, it’s when we need to the most. Movement SHIFTS everything, and quickly – moods, emotions, an over indulgent night of food/wine :-)… and you end up feeling great.
    
    
11. Maintain your routine when it is the hardest as this is when you will get the most benefit. When we travel, visit friends/family, or are really busy – it’s even more important to exercise and eat well (take your USANA vits and shakes/bars even more regularly).  When our normal routine is interrupted, endeavor to keep as many good habits going as possible.  For example, when traveling, I usually run (20 min only sometimes) because I can do it anywhere/anytime and very quickly.  Or, I lift weights if there is a gym where I am staying.   I know this “routine” helps keep me balanced and centered – and everything else works better.  Other options – walk with a family member after dinner when visiting, swim in the hotel pool, travel with yoga/Pilates DVD’s.  Shorten your exercise time if need be, but keep the routine going.

Have a great week and your body will thank you for moving!  As NIA's (a beautiful dance modality I used to teach before Zumba) tagline says, through movement we find health!

Be Happy... Be Vibrant...

Live Well,

Carmen

Live Well Strategy #3 - Water Your Body & Brain

“Observe a plant before and after being watered and relate these benefits to your BODY & BRAIN.  Water flushes unwanted toxins from your body and keeps your brain sharp.”  – Lululemon Athletica


Water is absolutely CRUCIAL to all aspects of your health and wellness, including your skin, joints, brain, energy, focus, weight loss and reducing risk of disease and infection.  Water makes up 60-70 % of your body weight and EVERY system in your body depends on water.  If there is ONE thing that can immensely change your health for the better – it’s the amount of H2O you drink every day.

How much should I drink every day? The 8-12 glasses (8 oz each) minimum is a GREAT guideline.  The Institute of Medicine recommends that men consume 3 liters (about 13 cups) of total beverages a day and women consume 2.2 liters (about 9 cups) of total beverages a day.  Most bottled water contains around 16 oz – so I make sure I drink four per day minimum or fill up my Live Well CamelBak Water Bottle three times per day. 

Can I count coffee/tea/soft drinks in my daily amount? Your 8-12 glasses per day should come from water, NOT from tea, coffee, or soft drinks.  Coffee/tea/soft drinks actually dehydrate you – and therefore you need to drink an EXTRA glass of pure water to replace what you have lost.


How about tap water?  I personally don’t drink unfiltered tap water.  When Dr. Wentz, the world’s expert on cellular nutrition, was asked what vitamin he would give his cells in Gull Labs if he could only give them only one, he replied, "purified water."  His cells would show signs of degeneration when they did not get purified water – even more so than lack of good nutrition.

When should I drink water? Sip throughout the day – imagine lightly sprinkling a lawn, not deluging it with a downpour as this will create a “run-off” and not be absorbed properly.  Keep a bottle of water with you at ALL times so that you can sip throughout the day. Drink before you are thirsty because when you are thirsty you are already dehydrated. Thirst is also often mistaken as hunger – so drink often to feel less hungry.  Dehydration may show up as a headache, tiredness, lightheadedness, nausea or anxiety.  If you experience any of these symptoms, drink 1-2 glasses of pure water (before you eat or grab a coffee or sugar!) and notice if you feel better.

What if I find it difficult to drink enough water? Make it more appealing - add lemon/lime to it along with liquid stevia (if you like a bit of natural sweetness) or a tiny bit of pure juice (so you don’t spike your blood sugar).  Sip when you are doing activities that you don’t even think of it like writing emails, driving, blow drying your hair (my favorite :-).   I keep bottles in my car, in my office, in my kitchen, bedroom so that whatever I am doing I can be sipping throughout the day.

When should I drink more than normal? When you have exercised more than usual, it is extremely hot or if you have had more alcohol, salty or richer meals.  With alcohol and rich meals - on the day of AND the day after – water and USANA’s Proflavanol 90 will help you feel better and get the toxins out of your body more quickly.

Drink 8 glasses of water today and just notice how you feel... when we feel better, we tend to keep doing things that are good for us!

Be Happy... Be Vibrant...

Live Well,

Carmen