Healthy Active Lifestyle Network Newsletter
(It’s a power struggle)
1. Drink plenty of water.
2. Eat breakfast like a king, lunch like a prince and dinner like a beggar.
3. Eat more foods that grow on trees and plants and eat less food that is manufactured in plants…
4. Live with the 3 E’s — Energy, Enthusiasm and Empathy.
5. Make time to pray.
6. Play more games.
7. Read more books than you did in 2009.
8. Sit in silence for at least 10 minutes each day.
9. Sleep for 7 hours.
10. Take a 10-30 minute walk daily. And while you walk, smile.
Personality:
11. Don’t compare your life to others.. You have no idea what their journey is all about.
12. Don’t have negative thoughts or things you cannot control. Instead invest your energy in the positive present moment.
13. Don’t over do. Keep your limits.
14. Don’t take yourself so seriously. No one else does.
15. Don’t waste your precious energy on gossip.
16. Dream more while you are awake.
17. Envy is a waste of time. You already have all you need.
18. Forget issues of the past. Don’t remind your partner with his/her mistakes of the past. That will ruin your present happiness.
19. Life is too short to waste time hating anyone. Don’t hate others.
20. Make peace with your past so it won’t spoil the present.
21. No one is in charge of your happiness except you.
22. Realize that life is a school and you are here to learn. Problems are simply part of the curriculum that appear and fade away like algebra class but the lessons you learn will last a lifetime.
23. Smile and laugh more.
24. You don’t have to win every argument. Agree to disagree.
Society:
25. Call your family often.
26. Each day give something good to others..
27. Forgive everyone for everything.
28. Spend time w/ people over the age of 70 & under the age of 6.
29. Try to make at least three people smile each day..
30. What other people think of you is none of your business.
31. Your job won’t take care of you when you are sick. Your friends will. Stay in touch.
Life:
32. Do the right thing!
33. Get rid of anything that isn’t useful, beautiful or joyful.
34. God heals everything.
35. However good or bad a situation is, it will change..
36. No matter how you feel, get up, dress up and show up..
37. The best is yet to come.
38. When you awake alive in the morning, be thankful for it .
39. Your Inner most is always happy. So, be happy.
Don’t Stress
The holidays can become a stressful time, with places to go, presents to wrap and parties to plan. There is ample evidence that stress has a negative effect on your body and your metabolism. When your body is under stress it produces cortisol, a hormone related to the fight or flight response. This increase in cortisol causes weight gain, decreased metabolism and even depression.
This holiday season don’t let stress get the better of you. Give yourself time to relax – you’ll be leaner for it.
Are You Powerless to Holiday Pounds?
The season of deck-your-waist-with-extra-pounds is officially here.
So what are you going to do about it?
Will you join the masses who faithfully gain 5 pounds between November and January?
Or will you do something different this year?
It is entirely possible to avoid the dreaded holiday chub by following this simple strategy:
All About Power
To begin, it’s important that you approach your goal from a place of I can rather than I can’t.
Most diet and weight loss plans begin by outlining everything that you can’t eat. You can’t enjoy the buffet at your office holiday party. You can’t taste the fudge that your aunt Frances made. You can’t partake in the seasonal coffee drinks. You can’t, you can’t, you can’t.
It shouldn’t be surprising when the diet only last a few days before your inner rebel breaks out and defies all the rules by mowing through an entire plate of Christmas cookies in one sitting.
When you begin from a place of can’t, you forfeit all of the power.
On the other hand, when you approach your goal from a place of I can, the power swings back into your favor. Use these 3 steps to re-gain your power:
1. Focus on positive action.
Rather than obsess over what you can’t eat this holiday season, I want you to take the positive action of exercising into your own hands. Every time that you complete a workout feel the surge of empowerment that comes with the accomplishment.
2. Schedule positive action.
The next step is to concretely schedule your workout sessions. I advise that you exercise even more during the holiday season than normal, since you will be taking in more calories. If you normally exercise 3 times each week for 30 minutes, then plan to exercise 5 times each week for 45 minutes.
3. Reward yourself for positive action.
At the end of each week take the time to reward yourself for successfully completing each scheduled workout. Don’t use food as a reward, since you’ll be taking in extra calories as it is. A massage, a new outfit, a leisurely hour spent at a coffee shop, or even a well deserved nap are all great ways to reward yourself.
What You Believe
The people who won’t gain any weight this holiday season already know it. How? They’ve decided not to gain weight, and they believe it.
Do you believe that you won’t gain weight this year? Or are your past failures keeping you less than confident?
Let’s create a strong belief that you won’t be powerless to holiday pounds.
In his book, Awaken the Giant Within, Anthony Robbins explains 4 steps needed to create a belief:
Step One: Identify the basic belief. I won’t gain weight this holiday season.
Step Two: Reinforce your belief by adding new and more powerful references. This means focusing on the reasons that you don’t want to gain the weight. Get out a sheet of paper and list all of the cons to you gaining an extra 5 or 10 pounds over the holidays. Spend a lot of time on this step. Reiterate to yourself over and over why you don’t want to gain the weight.
Step Three: Find a triggering event, or create one of your own. Disturb yourself. Try on your bathing suit, or better yet go out and try on bathing suits in dressing rooms with that awful lighting. Try on your skinny jeans. Try on last year’s cocktail dress. Try on that outfit at the back of your closet that you still can’t fit into.
Step Four: Take action. Get started on your exercise program – right now. Taking action is the most important step, and the most rewarding.
Call or email me right now, I’ll help you get started on an exercise program and guide you step-by-step all the way to success. Who knows? I may even get you to your New Year’s Resolution before January even starts.
Spinach & Egg White Wrap
This wrap is delicious for breakfast, lunch or dinner. It’s ready in a flash, tastes amazing, and is filled with lean protein, veggies and whole sprouted grains. Try it today, but don’t be surprised if you get hooked!
Servings: 2
Here’s what you need:
• 1 teaspoon olive oil
• 1 garlic clove, minced
• 3/4 cup tomato, finely chopped
• 2 cups spinach, roughly chopped
• 1 cup egg whites
• dash of salt and pepper
• 2 sprouted grain tortillas
• 2 Tablespoons pesto (purchase it pre-made, or combine 1/2 cup walnuts, 2 cups basil leaves, 2 cloves garlic, 1/4 cup olive oil, and 1 Tablespoon lemon juice in a food processor and blend until it becomes a paste.)
1. Spread a tablespoon of pesto over each tortilla and set aside.
2. In medium sized skillet warm the olive oil over medium heat. Add the garlic and sauté until golden. Add the tomato and cook for another 3 minutes. Add the spinach and cook until it is soft and wilted. Remove the veggies from skillet, set aside in a bowl.
3. Pour the egg whites into the skillet, season with salt and pepper. Cook until the egg is no longer runny.
4. Arrange half of the egg whites in a line down the center of each tortilla. Top with half of the veggies and then fold the ends up and wrap like a burrito.
Nutritional Analysis: One serving equals: 288 calories, 10g fat, 28g carbohydrate, 6g fiber, and 21g protein.
Pamela Rumi, Ph.D. Chief Exerciser Officer
The Body Makeover Coach
Laguna Niguel, CA 92677
949-554-5003
