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You are here: Home / Archives for diet tips

Out of the Fog: Four Observations about Bad Habits

July 10, 2013 by Scott "Q" Marcus Leave a Comment

foggy scene

Forgotten habits exist right under the skin.

We think we’ve got them licked, but they’re always immediately beneath the surface, ready to emerge whenever we get careless or ignore their symptoms. Or look at them this way: We never get rid of them; we put them into deep freeze and can defrost them whenever we get sloppy.

We would all like to think we have “our acts together,” certainly in how we present ourselves to others. As I said we would like to think that, but equally certain is that within each of us there is a nagging — oft times scolding — inner voice pointing out our shortcomings; loath to congratulate and pretty darn quick to disparage. No one likes being critiqued with unrelenting regularity, so what do we do?

Simple, like teenagers not wanting to be scolded by critical parents, we tune it out. Call it “denial;” call it “defense mechanism;” or call it “mental health,” after all, a rose by any other name…

However, despite what children protest, sometimes, we parents know of what we speak and the warnings we provide could save them a bucketful of hassle — if only they’d listen. Alas; they, as did we, find out too late.

Being a “wrinkled kid,” I ignored my internal parent and was unintentionally thawing out some past routines.

It began innocently enough with five little words (six, if you count the contraction as two): “One small bite won’t hurt.”

And it doesn’t.

Neither does the next; or the next, or even the fourth. But upon the frightful realization that I had waded in so deeply I could no longer see the shoreline, I needed to face reality.

[Read more…]

Filed Under: Diet, Habits, Health, mental health, Motivation, Newspaper Column, Overcoming Temptation, Procrastination, Self Talk, Weight Loss, willpower Tagged With: bad habits, defense mechanism, denial, diet, diet tips, habit change, health habits, inner voice, mental health, old habits, realization

Healthy Eating For Your Whole Life—Three Ways To Eat Right Forever

May 9, 2013 by MikeTremba

Eating-from-a-bucketYou’re financially stable, emotionally secure, fun-loving and bright.

So why can’t you get your diet in check?

You diet, then you diet more, a little more, and still more after that.

But the weight comes back, along with the lethargy and discouragement. What’s the catch?

Don’t feel bad. The simple fact is that dieting doesn’t work. Like a Band-Aid on a broken leg, it’s an ineffectual fix for, even a back-step from, getting the larger issue—lack of healthy foods in your diet— in line.

Various non-gimmicky weight-loss plans such as The Diet Solution reviews provide a great deal of insight into the fact that eating well isn’t a sprint, it’s a marathon. Training your mind and body to adhere to a healthy diet for your whole life requires vigilance, education and determination.

It doesn’t matter if you’re eighteen or eighty, diabetic, a dancer, or downright out of shape— there are a few ingredients to well-balanced, life-long eating habits that anyone can benefit from.

Cut the crud

If you eat well ninety percent of the time, it doesn’t mean your eating habits are ninety percent healthy; It actually means your eating habits zero percent healthy.

The math might not seem to add up, but trust me, it does.

Broiled fish and kale are wonderful for your body, but indulging in a Big Mac once a month is enough of a back-step to offset two weeks’ of diligent dieting. By no means should you cut the pleasure out of your eating habits; you just need to find ways to slice the nasty stuff out and replace it with just-as-tasty, ten-times-healthier alternatives.

Homemade vinaigrette dressing on a bun-less turkey burger with cheese will satiate your burger craving just as well as a Big Mac without packing preservatives, unhealthy chemicals and more sodium than you need in half a year into a single, wax-paper-wrapped serving.

Eat less, eat often

Your metabolism is the metronome determines the rate at which energy is fed to your body, using the stores of nutrients from the foods you ingest and releasing them into your cells at a rate it deems appropriate based on your average output.

The more efficient your metabolism, the less you need to eat to keep yourself energized. However in order to get your metabolism in the best shape of its life, you’ll need to eat more frequently, and you’ll need to eat better.

Feeding yourself small portions four-to-six times a day actually helps curb over-eating, dial back on calorie intake, and weed junk food cravings out of your life.

Foods high in healthy fiber like veggies and dip, or a store of fresh fruits and veggies, or nuts are excellent fillers between slightly larger meals, and limiting breakfast, lunch and dinner to small portions of nutrient-rich foods—like a cut of salmon or a fresh salad—well help to keep your energy up throughout the day.

Make it a group effort

It’s never too early or too late to start taking your health into your own hands. It’s also not easy to completely upturn your eating habits and make a commitment to sticking it out for the rest of your life is a formidable commitment.

Going it alone is never a good idea when you’re getting your diet into shape. Friends, family, or your significant other need to be in for the long haul with you.

That’s why it needs to be a commitment made by more than just you. Instead, you need a support system.

Do more than promising to eat better; make a plan and enforce it. Have weekly family meetings where you hash our meal plans for the week and share ideas for healthy, yummy snacks. Or, start a food blogging community with your closest friends and share success stories, great recipes and motivation through the airwaves.

However you go about it, go at it with a solid foundation of support. If you or anyone close to you has ever quit smoking, it’s the same principle; you’re infinitely less likely to lapse back into your unhealthy ways if there’re hands behind you to catch you when you fall.

About the author: Dr. Mike Tremba, once very overweight, stressed, and unhealthy, has learned uncommon tips to help him get over his obstacles to good health.  He loves sharing with others, small, common-sense ways to live healthy for a lifetime.  His commentary in The Truth About Abs Review is one way he gets to share his passion.  Dr. Mike lives in southern Alabama with his beautiful wife, Shari.

Filed Under: Diet, Group Support, Guest Author Tagged With: diet tips, dieting, eating habits, healthier eating, healthy foods

Sales Leads — It’s All About Staying in Touch

April 28, 2009 by Scott "Q" Marcus Leave a Comment

I know, I know; it’s been a long time since I posted anything! I’ve been crazy busy. With the publication of issue #1 of Two Words Magazine and with the publication of my 151 Easy Things to Do Before You Give Up On Your Diet tips booklet, and all the travel, I’ve been neglecting you. I’m so sorry. Please forgive me! Uh, wait a minute! It’s my blog and I’ll write if I want to! So take that Mr. Codependent!

OK, I feel so much better now. Where was I?

Aren't I wonderful?

Oh yes, so I did an engagement in Eugene, OR about a week and a half ago. Biggest audience yet: 1,000 people and a standing ovation! (“Braggart, party of one please.”) But, the issue was I did something I always do when I’m going to speak in a certain area, I pull up all my contacts from that area and send them an email announcing that I’ll be in town and inviting them to attend. The more people who know, the better for me and for my client. Who knows how the word will spread?

So, shortly afterward, I get an email from someone else who saw me speak in Oregon last year and wants to know if I can come to her area in October and do what I do. Today, we finally connected on the phone and in the process, she mentioned that the whole concept was triggered because she got my email a few weeks ago. They didn’t even have a plan to do a “staff development day” but when my email came in about a completely different topic, it reminded her how much fun she had at my presentation, she pitched it to her boss (who happily at been at the presentation too) and now we’re moving forward on some details.

The Lesson?

Stay in touch with past contacts and clients. Don’t be pushy but be friendly. You never know when it can turn to your advantage — and theirs.

Rule Two

Don’t give up after the first call. I called her twice and she was busy both times. I could have thought she was shining me on. Thank God I have a large ego and didn’t. (OK, actually I was but persevered anyway.)

Filed Under: Communicating, humor, Overcoming Obstacles Tagged With: diet tips, ego, email, humor, perseverance, speaking, staff development, tips booklet, two words magazine

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