Concerns for an Overweight World

My schedule seems to be a little more crowded these days…can you relate?  So, for awhile I will ask you to hold me accountable for writing a new blog and posting on Mondays and Thursdays each week, starting this week.

I have been reading in the news a lot lately about how people in this world are getting larger and it concerns me.  Not only for the initial health risk people are causing for themselves, but I also have more of a concern where we are spiritually.  I don’t believe we are relying on God for our strength to get us through the trials that we face each day.

In fact, Jesus said Himself… in this world we will have trouble, but be courageous. (John 16:33)  You see He did not come to stop the pain or the stress; He came to help us and He will be there for us so that we may turn to Him in times of need…in place of turning to food.  So each day I like to start fresh and turn it over to Him.  I expect Him to be there to help and He is.  I hope you have this belief too.

Did you read this weekend that the US is not the only place dealing with obesity?

Denmark on Saturday imposed a “fat tax” on the people of that country.  Apparently, the way it will work is if you purchase food with high saturated fat content you will be paying a lot more for it.  This is believed to be the world’s first “fat food” tax.  In an effort to combat obesity and heart disease in Denmark you can expect to pay the tax on foods with more than 2.3 percent saturated fats. I believe this is the way the “official” document reads. The new tax of 16 kroner ($2.90) per kilogram (2.2 pounds) of saturated fat in a product will be levied on foods like butter, milk, cheese, pizza, oils and meat.  “Higher fees on sugar, fat and tobacco is an important step on the way toward a higher average life expectancy” Denmark’s health minister said.

Also, I read this weekend where the world now has more people dying with obesity than malnutrition for the first time in history. WOW!

There were 1.5 billion dangerously overweight people worldwide last year, while 925 million were underfed, according to the Red Cross.

Here is my mantra today…One battle at a time…one person at a time…one day and even one meal at a time.

We love to eat.  I used to joke around and say. ”I love to chew food.”  And you know that’s not far from the truth.  I like to taste food.  Seemingly a lot of us do.

But, here is the catch.  A lot of people, I’m not naming names, you know who you are, do a lot of emotional eating.  Is that you or someone you know?

I have clients who eat when they are depressed.  They eat when they’re happy.  They eat when they are stressed.  We use food for therapy.  We need to get back to using food for a nutritional and energy source and that’s it.

I would love to get comments and feedback from you on this.  If you are comfortable leaving a comment here on the blog or if you would like to write me personally drop me a line at doug@lifecoachdoug.co      I will talk to you again this Thursday.

Strive for wellness

Wellness Matter for Life

Life Coach Doug

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Eating out? Come on try it!

If you like to eat out but you want to keep climbing the steps towards wellness, check out these restaurants.

~~ Breakfast ~~

Einstein Bros. offers healthier alternatives like reduced-fat shmears (NYC Deli slang for: the act coating a bagel with a small amount of cream cheese.), hummus, and peanut butter—a great way to add healthy fat to breakfast (or lunch). It also serves a Good Grains bagel that has an impressive 4 grams of fiber. Just beware of over stuffing you sandwich then it will be high calorie.

Let’s keep climbing the steps toward wellness together

If you’re in the area of Atlanta bread, the low-fat pumpkin muffin top has only 200 calories, compared with 320 to 640 calories for regular-size muffins. That’s a treat. And if you’re there during lunch or dinner try the entrée salads like Salsa Fresca Salmon Salad: grilled wild Alaskan salmon filet on greens with fire-roasted black bean and corn salsa and a pineapple-mango vinaigrette. Now that’s wellness at it’s finest!

 

And speaking of lunch or dinner

~~ Lunch ~~

 At Wendy’s you can get an Apple Pecan Chicken Salad Half-Size with just 170 calories and 6 grams of total fat.  That’s under their Garden Sensation’s menu.  The Sour Cream & Chives Baked Potato is not a bad deal for 320 calories and just 3.5 grams of fat.

 Jason’s deli is good for you to eat occasionally because you are able to build any sandwich on a whole-wheat wrap.  My complaint is it’s always too loud in the restaurant.  Loud restaurants are a hard atmosphere to digest your food properly.  They do provide the nutritional value of their menu items so Go Jason’s!

~~ Dinner ~~

My wife and I like to eat at Chili’s and it’s no wonder why.  They have a bad habit of serving high calorie and high fat foods that taste so good.  But I can recommend this…the Grilled Chicken Sandwich w/ Steamed Broccoli 610 calories with 13 grams of fat so if you’ve been good all day …treat your self with this at Chili’s

Panera bread dishes out a squeezable organic yogurt, (can you tell I’m into yogurt) and PB & J (with all natural peanut butter), and grilled organic cheese on white whole –grain bread.                           Yumm-o as Rachel Ray would say.

Buffet-style Chipotle gives every customer complete control over her burrito, taco, or salad. (Take that, Taco Bell!) And you get to build it with fresh, local ingredients.  I suggest the burrito Bowls, which lets you skip the tortillas and all those extra carbs.

Did you know that McDonalds serves a mean yogurt and granola parfait?  They don’t serve much in the way of health food, but I will have to out that on my list

You remember not too long ago I talked about McDonald’s and the happy Meal, which you can order with a side of apple dippers (with low-fat caramel) instead of fries and low-fat milk or fruit juice instead of soda. (Now the trick is just getting your kid to go for them!)

 Might I suggest the 260- to 270-calorie Snack Wraps (choose grilled chicken) for protein without a lot of unwanted carbohydrates?

 What do you eat when you want to eat out but you want to be “good”?

 Wellness Matters for Life

 Life Coach Doug

Coffee and depression…who would’ve thought?

Did you know that women are more likely to be diagnosed with depression than men?  It’s true.  And guess what?  Those researchers at Harvard are at it again.

Breaking news:  Daily coffee consumption may be tied to decreased depression in women!

I want to know about men, but any way…they have discovered that women who drank two to three cups of caffeinated coffee per day had a 15 percent lower risk of depression than non-coffee drinkers, while those who drank four-plus cups daily had a 20 percent lower risk.

Now that’s great news if you like coffee.  If you don’t like coffee that’s rather depressing!!!!!!!  Ahhhhh……small joke.

Now I remember back a while ago the National Institute for Health said that increase coffee intake directly related to an increase in anxiety disorders. So do you want to be a little anxious but not depressed?

I believe once again we learn…everything in moderation.

The study is not definitive as yet, they do have to replicate it least once for it to be official.  But it’s something to consider.  And it makes since the caffeine is altering your mood and playing around with all those little neurons inside your brain.

They aren’t saying that caffeine or coffee in general will cure depression however it is a positive thing if you’re already a coffee drinker.  If you’re not, don’t start just to lift depression.

Let me know some of the ways you have created to keep your self out of a blue funk.

Wellness Matters for Life

Life Coach Doug

Plateau part 3

Briefly finishing up my blogs on plateaus, I wanted to stress variation.  Your muscles are very efficient at doing the job you have been asking them to do for a while.  This is known as muscle memory. Doing something different is very challenging and you should try to do something different each new workout.  You will burn more calories and build lean muscle in the mean time.  Keep this tip in mind whether you’re doing aerobic exercise or strength training

Change up cardio…if you walk, try cycling. If you do kickboxing, try the elliptical.  Swimming, hiking, and fitness videos are some other ways for cardio.  Anything to get you heart rate up.

Personally, I like walking and playing Wii (especially tennis).  The walking I do is routine but with the Wii I can do a lot of different type activities and it also keeps it interesting.  If you don’t like working out, let me suggest buying a Wii…great investment.

Be sure to add minutes when you start saying this exercise is pretty easy…what’s everybody griping about?

Mixing up strength training looks like this…if you’re using machines, move to free-weights.  If you’re using body weights, try resistance bands.

There are lots of ways to add variety to your workouts—and it’s SO important that you do to continue losing weight and improving your fitness level. By always challenging yourself, you will avoid hitting a plateau in the first place, and overcome the one you’re stuck in now.

My next blog I want to talk about coffee and depression.  Have you heard the news?  Good luck on changing things up.  If you get stuck on that plateau…get in contact with me.  I’ll be happy to help.

Wellness Matters for Life

Life Coach Doug

Rest, chill and sleep, Coaches orders!

There is nothing more frustrating than to try and try your best and you’re losing weight and then everything stops.  Before you throw in the towel please realize that weight loss takes work and it’s not perfect.

If you have been cutting calories and exercising and you’re not losing the pounds the way you have been, then you have probably plateaued.

~~~~~~~~~~

This blog I briefly want to discuss rest, chillin’ and sleep. Sounds nice for parts of losing weight, right?

Now, I like to rest.  It gives me energy.  I mend when I rest. If you are into exercise of any type now, you should be giving your various muscle groups rest.

Rest:  Allow 1-2 days of rest between working muscle groups.  This has to do with your strength training sessions and tiny little tears happening in your muscles.  You have to give them a chance to repair.  If you don’t you will actually get weaker which is the opposite of your goal and a common plateau causing-causing culprit.

Chill:  Be sure to do a serious cool down.  Research has shown this is as beneficial as a work out.  A proper cool down will help your muscle repair faster.  Have you ever heard of lactic acid, well cool down reduce the amount of acid in your muscles.

Sleep:  I love to sleep and so do my muscles.  That’s when a significant amount of repair takes place.  A lack of sleep and obesity is very very common.  There have been a lot of studies related to this.  I will talk about that in future blogs.  So be sure to get 7-8 hours of sleep each day, consistently through the week and weekends.

In my next blog and final one for now on plateaus, I want to tell you about muscle memory.   Come to find out your muscles probably are better at remembering than you are.

Wellness Matters for Life

Life Coach Doug

God bless you.

 

 

 

Help! I’ve plateaued and I can’t get the weight down.

Well the last time I wanted to lose some weight I did, but only 10-15 pounds then a dramatic halt came up.  I hit a wall! Progress had stopped.  I had reached a plateau.  Has this ever happened to you?

I plan on talking about stress management a little for the rest of the year, but primarily I am going to focus on “health body” stuff this fall.  I have a little weight to lose before my winter hibernation and so I want to share my secrets with you.

This first series is going to be on plateaus, for the benefit of those of you who have been losing weight this summer and you’re stuck.  This is such an important topic for someone trying to lose weight.

There is nothing more frustrating than to try and try to do your best and you’re losing and then everything stops.  Before you throw in the towel please realize that weight loss takes work and it’s not perfect.

If you have been cutting calories and exercising and you’re not losing the pounds the way you have been, then you have probably plateaued.

 One tip I like to do and share with my clients is: be sure you are eating enough calories.  Eating too little will actually hinder your weight loss.  Are you counting calories?  If so, never eat less than 1200 calories a day.  If you do eat less than 1200 your body thinks it’s going into a starvation mode and it holds on to every calorie, slowing your metabolism.

Another trick is to eat well and eat often.  Eating well should include a wide variety of foods.  Mix it up and try foods you have never eaten before.  There are a lot of fruits and vegetables available, but I must admit unless I get stuck on a plateau I don’t mix it up either.  I stick to asparagus, broccoli, apples, squash, zucchini, corn and bananas.  You know the usual boring foods…but they are good for you.  This year when I reach my plateau – and I know I will – I’m going to try to mix it up.

Let me tell you what I mean by “mix it up.”   There are a large amount of lean proteins, including non-meat sources like tofu and legumes.  All of the grains you eat should be from whole, unrefined foods like whole-wheat breads and pasta and brown rice.  Have you ever been to the world healthiest foods web site?  Trust me, you will know variety after visiting that site.

Eat often; every three to four hours is often enough.  This helps raise and stabilize your metabolic rate and energy.  Until you get used to packing snacks at your desk or in your purse it will feel like a hassle.  Just start to do it and eventually you will get used to snacking.  One more note on snacks…Make the snack between your main meals just 200-300 calories at one time.

After exercise be sure to “re-fuel” with a balanced snack or a meal with 30 minutes to two hours after you stop exercising.  This is one thing that I am bad about.  I forget that I just spent a boatload of calories on energy for my mile walk.  So I will need to get better about that as well.

am good about hydration.   Are you?  Here is a tip:  Drink a bottle of Gatorade (G2) it is low calorie and “replenishes your vital nutrients and energy you need.”  At least that’s what it says on this bottle I’m drinking right now.  Afterwards when all that G2 is gone, fill the bottle back up with water and drink it over the next two hours.  If you’re exercising pretty regularly the standard “8 cups” of H2O may not be enough for you.

I hope this helps, come back soon and I will post more on plateaus.  More you say?  Yep, there is a lot to talk about when discussing plateaus.  It’s a serious problem when it comes to helping you reach your weight loss goal.

Wellness Matters for life

Life Coach Doug

God bless you.

Eternal Life starts today…now that’s deep.

I became a Life Coach to help people. I like to meet people and find out about their thoughts of this world and the life they’re living.  I’m the type to never meet a stranger.  Are you that way?

When you have a change coming up and not exactly sure how to go about it, I can help by helping you take a look at all the angles.  Some of my clients have challenges that they aren’t sure how to attack or manage.  Many of the struggles are with their weight.

Being unhealthy can be a life sucker literally and figuratively, physical and emotionally.   Others have dreams that they really want to come to fruition/reality. I encourage them to dream and dream big!  I tell them “dreams don’t come true, if you don’t dream.”  I know it’s not deep but it is true.  It’s more than a positive attitude.

When you have God working on your side, He becomes your platform for possibilities.  When you claim, “I can do all thing through Christ who strengthen me” Phil 4:13 …Wow, now that’s power!

Do you know the saying life is what you make it?  Or how about …“Life is 10% what happens to you and 90% how you react to it” Chuck Swindoll said that along with countless other people.

I encourage you to enjoy your life, each day and even each hour or each minute.  If you are a believer in Jesus and are sure of your salvation, then live life to the full!  I promote physical wellness and mental wellness but what I really want for you is spiritual wellness.

Life is a gift, open it, enjoy it and be surprised! Live each moment because it is really all you have.   

On my home page of my web site is this scripture …I came so that they may have life and have it to the full.  Jesus said that in the book of John 10:10.

Eternal life starts right now…think about that does that bring you peace?  It sure does to me.

Mother Teresa sums up making the most of every moment best in her poem Life.

Life is an opportunity, benefit from it.  


Life is a beauty, admire it. 

Life is bliss, taste it. 


Life is a dream, realize it. 


Life is a challenge, meet it. 



Life is a duty, complete it. 


Life is a game, play it. 


Life is costly, care for it. 


Life is wealth, keep it. 


Life is love, enjoy it. 



Life is mystery, know it. 


Life is a promise, fulfill it. 


Life is sorrow, overcome it.

Life is a song, sing it. 


Life is a struggle, accept it. 



Life is a tragedy, confront it. 


Life is an adventure, dare it. 


Life is luck, make it. 


Life is too precious, do not destroy it. 


Life is life, fight for it!

 

Life coach Doug

Reminding you,

Wellness Matters for Life

p.s.  Philippians 4 is a great read…enjoy it today.

 www.LifeCoachDoug.com