If you have set a goal to lose weight in 2010, and are starting or re-starting a diet and/or fitness plan, there’s one crucial thing you can do to significantly increase your chances for success.  It’s simple, effective, and quick; however it’s likely that you’ve never done it before now. If you don’t want to be one of those people who lose steam after a few weeks of motivation, learn how to keep yourself focused and motivated once the newness wears off. 

One crucial way to do this is to keep your reasons for losing weight front and center in your mind. You may be thinking, how will I ever forget why I wanted to do this?  But you’d be surprised how easily we forget when there’s tempting food around. Then, sabotaging thoughts jump in – have you ever had any of these?

• I don’t think dieting is worth it
• This is too hard
• I don’t think I really want to do this

Without a clear way to counter these sabotaging thoughts, it is likely that at some point you will give up on your goal, stray from your diet, and stop losing weight. So, to combat sabotaging thoughts in difficult circumstances, start right now by making a list of all the reasons why you want to lose weight. Here are the reasons I used in my own weight loss:

1.     I’ll feel better physically.

2.     I’ll look better.

3.     I’ll enjoy shopping for clothes.

4.     I’ll have more energy.

5.     I’ll be able to wear more stylish clothes.

6.     I’ll  do more things (like go to the beach).

7.     I’ll be happier when I look in the mirror.

8.     I’ll live longer.

9.     I’ll be more fit.

10.  I’ll enjoy sex more.

11.  I’ll be in better health.

12.  I’ll feel more in control.

13.  I’ll increase my self esteem.

14.  I’ll be able to wear a smaller size.

You can use some of mine, and be sure to add your own.  What you want is a compelling list of your reasons, in order of priority to you. 

Then, transfer this to a piece of paper or index card  that you carry with you at all times. Commit to reading your list at least 2 times every day, and anytime you find yourself struggling with sticking to your plan.  I read my list before each meal,so it was fresh in my mind every time I ate. I carried my list with me to parties and friends’ houses to use prior to eating.  There were many times when the only reason I didn’t over-indulge was the strength I gained from reading my list.  It helped me say to myself, “As much as I want to eat this right now, losing weight is more important to me.” 

Help yourself to stick to what’s important to you instead of beating yourself up when you don’t.

        

Happy and safe holidays to all....  Here is the playlist from the Nia Canta Gratitude class a couple of weeks ago.

Song	Time	Artist	Album
Thank You for Hearing Me	6:25	Sinead O’Connor	Universal Mother
Soar	4:45	Christina Aguilera	Stripped
Somptin Hapnin (Water In Me)	10:32	Adham Shaikh	Canta
Sufani	5:33	Gaudi	Canta
Stand	4:26	Taylor Dayne	Naked Without You
Back to the Earth	5:27	Rusted Root	When I Woke
Greatest Gift	4:24	Tina Arena	Don't Ask
Everything (iTunes Originals Version)	4:35	Alanis Morissette	iTunes Originals - Alanis Morissette
Ave Maria	5:17	Josh Groban	Noël

        

I just have to share this inspiring guest performance from, "So You Think You Can Dance,"  as to me it perfectly illustrates the Nia principle of Music, Movement, Magic (the perfect combination of music and movement creates true magic).  Their dance is a mesmerizing blend of  musicality, acrobatics, and synchronization.  Presenting the Legion of Extraordinary Dancers...

        

Here's the inspirational playlist from the Nia class on Saturday, November 14th, taught by Sarah Webster:

Song	Artist
I Heard It Through The Grapevine	Michael McDonald
Sol Tapado	Thievery Corporation
I Need Your Love	MBmusic
I Gotta Believe	Honey Soundtrack (Yolanda Adams)
Stand	Taylor Dayne
I'm In Heaven	Universal Funk
Get It Together	Seal
Back to the Earth	Rusted Root
Jump	Madonna
Waiting on the World to Change	John Mayer
Shores of Avalon	Tina Malia

        

Well, the Fall Detox is over...almost.

I and 5 other women took this journey together, sharing experiences and recipes as we let go of old ways of eating and of being in the world for one week.  For me, Day 1 was already a big change in how I felt physically and emotionally.  I had forgotten how stable and satisfied my body feels on this diet.  The diet was integral in me getting through a very challenging and tumultuous week, I believe.  I think I would have been an emotional wreck without Nia and the Cleanse diet this last week.  As it was, I was able to be present and dance with whatever I was experiencing instead of using food to escape or deny.

It was great for me to have others on the journey with me.  Wonderful to hear of new recipes and things I could order at local restaurants, an always welcome suggestion.  I didn't do alot of cooking, but found ways nonetheless to stay on my diet for the most part.  Admittedly, it was also great to come off the diet!  I attended my good friend's Thanksgiving celebration on Saturday night, and enjoyed all the trimmings. 

Then, waking up Sunday morning, I decided to try to stick to the diet for a little longer.  So, I am going for a few more days, just because I'm not ready to give up that great feeling yet.  I also plan to stay low-gluten, since that seems to have an impact on me, and I loved feeling lean and strong without it.

I would like to thank my partners on this journey, and hope they too received as much as I did in terms of well-being and support.  I look forward to our next Detox in Spring 2010!  Hope you can join us!

        

Today's my birthday.  And it's day 3 of the Cleanse diet.  What was I thinking?  I'm feeling great on the diet - really great - and don't want to change that, but I would like a little glass of wine....

No, I'm not going to do it.  I'm not going to eat a cupcake, even though it IS my birthday, and technically I deserve it.  How to celebrate without the usual food and drink?  My friend Deb offered to take me to the Table for dinner (where I've wanted to go for more than a year!), but I graciously declined because I want to wait until I'm off the Cleanse to go there. 

So, I've  decided to let her take me to Asian Express for Teriyaki Tofu.  It's Cleanse-Approved, and one of my favorite dishes.  And luckily they don't serve alcohol, so I don't have to even be tempted. 

I wonder how it'll feel to find a new way to celebrate?  Will I feel deprived?  Relieved? 

Last night I had roasted root vegetable risotto, and it was great.  Still eating the cherry coconut breakfast bars I made on Sunday - gotta love leftovers!

P.S. In my search for vegan food, I discovered that Saginaw has an AMAZING  Kroger on the corner of Weiss and  State Street.  Worth driving for.  Their organic and natural food section is huge - it's almost like shopping in California!  AND, they carry the latest vegan fad - Gardein vegan chicken breasts.  Recently featured on Oprah's Favorite New Things show,  these supposedly taste exactly like chicken.  They have beef kabobs as well.  I haven't tried them yet because they have wheat gluten and therefore are OFF the Cleanse.  But I'll let you know.....

        

Day 1 of the Quantum Wellness Cleanse is behind me!  I began experimenting with some new recipes to inspire me, and prepared Cherry Coconut Breakfast Bars for my Love Your Body Mini-Retreat yesterday afternoon.  They were actually quite good, I must say!  To make them I had to use some new products, one being Egg Replacer.  A combination of potato and tapioca starch, it replaces eggs in any baking recipe.  Looks weird, but it worked.

Different than previous times I've done the Cleanse, I already feel a difference  in my body this time.  I noticed yesterday that was I not hungry and that my blood sugar felt very constant all day. A marked difference from how I've been feeling lately since eating more sugar (I had acquired a little addiction to these maple cookies from Trader Joe's.)

The retreat was great for me to facilitate, as it allowed me time and space to nurture my body as well.  I am consistently amazed at the amazing people that Nia and these retreats attract. I feel so blessed to be a part of this growing community.

        

Ahhh, the holidays are almost upon us.  Wonderful rich foods, and plenty of them.  I love this time to detox, for 2 great reasons:

1. To give my body an immunity boost, as we enter the flu and cold season
2. To give my body a vacation and rest before the rich food and drink of holiday season.

This year, I am also planning a fall detox because I put on a pair of my jeans this week and they were noticeably tighter!  I have been aware that since my husband’s cycling accident and my subsequent care giving to him that I have been using food and drink to comfort myself and relax.  Yikes!

So, if you’d like to join me in a Fall Detox week, here’s the details….

We’ll be following the Quantum Cleanse Diet, which simply eliminates the following 5 foods:

1. Sugar
2. Caffeine
3. Alcohol
4. Gluten (found in most wheat products)
5. All animal products (includes dairy and eggs)

You can find more information on the rationale for the diet and its benefits by downloading my Cleanse Overview here. 

You WILL feel great on this diet, and NOT hungry!  I have found that it does take a little planning, however.  You can find recipes and food ideas by downloading my Cleanse Guide here. 

Dates: Sunday, November 15^th through Saturday, November 21^st – you can do the diet for 1 day up to 7 days (or longer if you like!)  I recommend at least 3 days to really feel a difference in your body, mind, and spirit. 

How to Join: Email me and let me know how many days you'll be on the Cleanse diet.  I’ll put you on the support list, which means you'll get additional recipes and information to help keep you motivated. Even if you just do it for one day, it’s great to get support and connect with others who are doing it with you! Get a friend to do it with you, and really enhance your experience. If you want to REALLY jumpstart your detox, think about coming to the Love Your Body Mini-Retreat on Sunday, November 15th. 

Please feel free to contact me if you have any questions or concerns. 

        

1. Drink pomegranate juice instead of orange juice.  Pom juice has far more antioxidants which give it a greater disease-preventing capacity. Preliminary studies show that it may ward off certain types of cancer as well, including prostate cancer. I love mine with sparkling water and a twist of lime – a Pom Spritzer!  Die-hard OJ lovers: add a little Pom juice to your morning juice.
2. Eat wild salmon instead of albacore tuna.  Wild sockeye or red salmon beats out tuna for 2 reasons: it has 1.25 grams of omega-3s per 100 grams, which is 30% better than albacore tuna, and it has up to 90% less mercury according to the FDA.  Omega-3 fatty acids are a natural anti-inflammatory, beneficial for cholesterol, brain health, and reducing risk of many chronic diseases. Sockeye cannot be farmed, so it’s a great choice whether fresh, canned, frozen, or smoked.
3. Eat quinoa instead of rice. This seed is a rare high fiber, high protein whole grain that is easy to prepare. It’s rich in iron, and only takes 15 minutes to prepare, and can be substituted for rice and other pastas and is gluten-free.
4. Eat grass fed beef instead of corn fed.  Grass fed is leaner, and contains fewer hormones and antibiotics than its corn fed cousin. It also contains more conjugate linoleic acid (CLA) which has been shown to reduce abdominal fat, which is the more dangerous kind of body fat to have.  If you can’t find grass-fed beef at your supermarket, visit www.americangrassfedbeef.com
5. Eat shitake mushrooms instead of button mushrooms. Shitakes are the whole grain version of mushrooms, packed with antioxidants and selenium.  Buttons, as well as portobellos and creminis don’t share these benefits.

        

52 Moves in 52 Minutes...  the Nia routine focusing on personalizing each basic Nia move for YOU! 

Song	Time	Artist	Album
Mangalam	9:11	Prem Joshua	Dance of Shakti
Kissing	6:09	Bliss	Sex & The City
Wade In the Water	4:02	Eva Cassidy	Songbird
I Gotta Feeling	4:49	Black Eyed Peas	The E.N.D. (The Energy Never Dies)
Send Me On My Way (Live)	5:13	Rusted Root	Evil Ways - EP
We All Sleep Alone	5:11	Cher	Believe
Ojos Así (Meme's 2001 Nights Long Mix)	5:58	Shakira	1, 2, 3 Let's Dance
Ain't No Other Man	3:48	Christina Aguilera	Ain't No Other Man - Single
Brush With the Blues	6:25	Jeff Beck	Who Else!