Rebecca’s Power of 10 List…This is NOT a Diet!

Posted on June 22, 2018 by Joanne Guidoccio

I’m happy to welcome author Rebecca Marino to the Power of 10 series. Today, Rebecca shares ten rules for losing weight and her latest release, The Drive.

Here’s Rebecca!

(Disclosure—I am NOT a health professional or a dietician. I’m a teacher/author who loves to eat chocolate and peanut butter.)

April rolled around in Indiana after a snowy winter. In one week the high temperature changed from 31F to 68F. Time for a drastic wardrobe change. I pulled several pairs of shorts from my closet and not one pair fit comfortably…My favorite pair were impossible to get into. I finally squeezed into last summer’s ‘loose shorts’ and decided I really needed to do something. Diet??? UGH!

I had all kinds of excuses…

• I’m a preschool teacher and work five days a week
• I’m an author and have been doing a lot of sitting while writing and revising two books
• I hit the golden age of 50 in February
• I run two to three times a week…isn’t that enough?
• I found some REALLY yummy dessert recipes on Pinterest that I just had to try–(and eat the entire batch)

There are more excuses too embarrassing to mention…

BUT, not only was I unable to zip my FAVORITE pair of shorts…I couldn’t squeeze into 90% of my shorts. I jumped on the scale and my eyes bulged almost as big as my protruding gut….I had gained 10 pounds in the past 6 months.

I HAD to do something about this because I couldn’t bear to place my favorite shorts in the Goodwill pile!

I turned to the internet and Googled every diet and exercise program I could find. Everything was commercialized…buy this food…buy this book…buy this exercise program…Diet and exercise is EXPENSIVE! The before and after pictures were encouraging, yet every success story had a small print disclosure stating, ”These results are not typical.”

Hours later I decided to not ‘diet’. I had watched a ‘Good Eats’ by Alton Brown episode a few years back about how he lost weight without being on a ‘diet’. He lost 50 pounds by changing the way he ate…without totally giving up sweets and carbs.

I LOVE bread and I LOVE chocolate and I LOVE peanut butter. Giving those foods up completely was not an option. I knew if I wanted to wear my shorts again I’d need to severely limit my intake of those precious commodities.

I also researched exercising and found out when you exercise is important for weight loss. The best time to exercise to burn fat is first thing in the morning BEFORE you eat. I didn’t increase my running (two to three times a week) because the research showed the best workouts for weight loss were NOT running…they were High Intensity Interval Training (HIIT) and Strength Training. I decided to include a short Tabata workout (The Seven Minute workout on Youtube) and 25 minutes of strength training three times a week.

With a lot of will power and the following 10 rules…I changed my eating habits with the goal to lose those ten pounds. Here’s my POWER OF TEN list…Remember…this is NOT a diet!

1) Eat oatmeal for breakfast. Not the little package kind. Straight oats with water and a dash of cinnamon and almond or vanilla extract. I either cook it on the stove or microwave it. It’s not the tastiest breakfast, but it keeps me full.

2) Eat a mid-morning snack, a mid-afternoon snack, and an evening snack in addition to three small meals. Snacks I choose included: a protein shake (easy to drink at preschool) or a plain rice cake with a tablespoon of natural peanut butter, or a handful of almonds or walnuts, or carrot sticks and humus, or a half cup of plain Greek yogurt, or an apple, or a piece of deli turkey wrapped in a piece of cheese, or any fresh green veggie.

3) Eat as much fresh green vegetables as possible during your six meals/snacks. Spinach, Kale, broccoli, cabbage, lettuce, green beans, zucchini, cucumbers, etc.

4) Drink a gallon of water every day. This one is REALLY hard. Most days I didn’t drink the entire gallon…but I found if I carry a water bottle around I come close to drinking a gallon.

5) No snacking in between the three meals and three snacks. AND no eating after 9:00 pm.

6) No added sugar. Read the labels. If sugar is an added ingredient…don’t eat it.

7) No high carbohydrate foods. (Oatmeal, brown rice, and ancient grains like quinoa are slow burning carbs—GOOD. Bread, potatoes, pasta, basically anything with flour in it—NOT GOOD).

8) Limit fresh fruit to one serving per day. Fresh fruit has a lot of natural sugar in it. Berries are the best with the lowest amount of natural sugar.

9) Treat yourself! Eat two servings of bread OR pasta each week…not per day… Two servings per week. That means one bun and one small cup of macaroni in seven days.

10) Treat yourself! Eat dessert once a week or alcohol once a week…make it worth it and keep the proportion small. Desserts taste so much better when you only have one a week!

During the first week I was shocked that I wasn’t hungry. Yes, I missed sweets and breads and potatoes at first, but quickly noted my energy levels had gone up instead of down. The water and the veggies really helped me feel full all day. I even had a hard time remembering to eat my healthy snacks three times a day.

After seven days…I got on the scale…I had lost 5 pounds! My shorts still didn’t fit, but the weight loss gave me some serious motivation to continue.

After three weeks…I remained at a 5 pound loss….UGH! At first I was very frustrated BUT….my shorts were beginning to feel MUCH looser!

After four weeks…I had lost 7 pounds and my shorts were zipping without me taking huge deep breaths!

After six weeks…I remain at the weight loss of 7 pounds…but ALL of my shorts fit comfortably!

I’m very happy after nine weeks….despite remaining at a 7 pound total weight loss. I’ve talked to a registered dietician and she noted my 3 extra pounds is probably added muscle from working out. I lost the fat but gained muscle which helps my body burn fat around the clock—even while I’m sitting. Cool!

Did I ever cheat? You betcha! I had two desserts one week (chocolate brownie and fresh strawberry short cake) I also ate a piece of yummy bread at a restaurant before I ate my grilled shrimp, broccoli, and green beans. I’d remind myself, “It’s okay to cheat once in a while, just don’t make it a habit.”

I accomplished my goal of fitting into my clothes without losing all ten pounds and that is OKAY because I feel new strength in my arms from the muscle I developed. My biggest takeaway is my new awareness of ingredients in the foods I’ve eaten mindlessly for so long. With a little preparation and planning I eat more foods that are healthier and make me feel better.

Plus, I learned how to eat to feel full, yet remain in moderation without completely giving up chocolate and peanut butter. Now that is sweet!

Here’s my favorite snack.

5 Ingredient Peanut Butter Chocolate Chip Energy Bites

2/3 cup peanut butter (I use natural crunchy)
½ cup Hershey dark chocolate chips
1 cup old fashioned oats
½ cup ground flax seed
2 Tablespoons honey

Combine all 5 ingredients in a bowl. Stir. Place in the refrigerator for 15 minutes to make it easier to roll. Roll into 12 bites and store in a zip baggie in the fridge for up to a week. (I use my small cookie scoop which makes 16 smaller bites.)

I found this recipe at ChefSavvy

I LOVE to try new recipes and read mystery/thrillers so feel free to share your favorites in the comments below. Thanks, Joanne for hosting me today!
Keep reading, writing, and indulging (every once in a while).

Blurb

Three last words…Trust No One.

Kasey Carter’s life changes forever when a mysterious flash drive arrives on her doorstep. Three people with connections to the drive are soon murdered. With evidence in hand, the police and FBI quickly close each case.

A year later, Kasey finds the drive hidden, along with a note from her husband. ‘Deliver this to FBI Agent Dylan Rogers. Trust no one.’ Within hours of contacting Rogers, she finds herself on the run from an organized crime ring, the police, and the FBI.

Who can she trust?

A heart-pounding, action-packed tale of nail-biting suspense that is sure to keep you on the edge of your seat.

Free on Kindle ~ Wednesday, June 20 – Friday, June 22

Ms. Marino has crafted a riveting thriller filled with nail-biting suspense, multiple murders, romantic tension, and plot twists. I was impressed by the descriptive detail, heart-pounding and action-packed scenes, and smooth handling of multiple POVs. I strongly recommend setting aside large blocks of uninterrupted reading time. You won’t be able to put down this gripping page-turner.

Next, please!

Bio

Rebecca Marino is a preschool teacher, author, and mom of three, almost-grown kids (four if you count my husband of 26 years). I read and write suspense novels and children’s picture books while eating chocolate and peanut butter.

My novel, THE DRIVE is a Suspense Thriller, taking readers on a non-stop ride full of mystery, murder, and unexpected twists from the very first page.

Website | Facebook

In Praise of Fidgeting

Posted on May 7, 2018 by Joanne Guidoccio

I found the results of the following study intriguing:

The Mayo Clinic researchers equipped people with special clothing containing sensors that measured every calorie they burned by moving. They found that those little motions–scratching your head, getting up and stretching at commercial time, moving to another chair–make a huge difference. The “skinny” people tended to fidget away 350 calories a day more than the “overweight” people. That adds up to 35 pounds a year!

Some people are better at staying still while others cannot sit still. It may be difficult to change our unconscious tendencies, but we can change our environments and daily habits.

Consider the following “fidgety” tips:

• Take the stairs.
• Don’t waste time looking for the closest parking spot. Park, so you have to walk a short distance.
• Get up and stretch periodically while watching television.
• Don’t procrastinate. Whenever you think of a task that needs to be done, get up and do it.
• Keep dumbbells near your sofa, office, or reading area. Several times a day, stop and do a short routine to exercise your upper body.
• Walk during your lunch hour.
• Pace the sidelines at the children’s athletic games.
• Take a family walk after dinner.
• Walk briskly in the mall.
• Walk to a co-worker’s desk instead of sending an email.

BTW…Fidgeting is also known as “interindividual variation in posture allocation.”

Any other “fidgety” tips?

At the Life Balance Expo

Posted on September 18, 2017 by Joanne Guidoccio

Walking around the large conference room at the Guelph Curling Club, I could feel the positive energy emanating from the over thirty holistic practitioners and vendors, who had set up booths featuring an array of products and services.

Some of the highlights…

• Life Coach Pamela Van Nest asked me to spin the Life Wheel and then proceeded to share her insights. In late October, Pamela will be facilitating a one-day retreat at the Golden Pathways B & B in Otonabee, Ontario.

• Naturopathic doctor Aleksandra Gasinski chatted about the services offered at her Guelph office on Westmount Road.

• Arlene Wisser’s enthusiasm was contagious as she discussed ISAGENIX products, solutions for weight, energy, performance and healthy aging.

• Financial coach Lorraine Graham provided a listening ear as I chatted about my retirement journey.

• Lee Pryke persuaded me to participate in the VOXX life experiment. Impressed, I purchased a pair of VOXX socks…socks that promote better balance, stability, and range of motion.

Afterward, I went downstairs and listened to Liberated Living, a TED Style talk, delivered by Registered Holistic Nutritionist & Intuitive Counselor, Susan Stephens. During the interactive presentation, we learned all about stomach acid levels, essential vitamins and minerals, and the Sexy Blood Services offered at her office in Hamilton.

Susan ended the session with a tongue analysis of the group assembled. Our tongue colors ranged from white to soft pink to red. The ideal tongue is like that of a baby’s: soft pink with no line down the middle or tooth marks.

Only one woman (not me!) came close to that ideal.

In Praise of Spinach

Posted on March 26, 2017 by Joanne Guidoccio

Today is National Spinach Day, a day set aside to honor and consider all the delicious ways we can incorporate this nutritional powerhouse into our diets.

Here are 10 interesting facts about spinach:

1. During Catherine de Medici’s reign as queen of France, spinach was served at every meal. Many modern dishes made with spinach are known as “Florentine” in honor of Catherine’s birth in Florence.

2. The earliest written record of the spinach plant was found in Chinese, suggesting the spinach plant was introduced in China via Nepal.

3. Medieval artists extracted green pigment from spinach to use as an ink or paint.

4. China is the world’s largest spinach producer with 85% of global production.

5. California accounts for almost three quarters of national production. Other spinach-growing states include Arizona, New Jersey, Texas, Colorado, Maryland, and Arkansas.

6. In the 1930’s, U.S. spinach growers credited Popeye with a 33% increase in domestic spinach consumption.

7. Alma, Arkansas—the home of “Allen Canning Company” which cans and ships spinach—holds an annual spinach festival each April. Alma proclaims itself to be the “Spinach Capital of the World”…a title also claimed by Crystal City, Texas.

8. An excellent source of protein, calcium, folic acid, fiber, and vitamins A, C, and K, spinach is also loaded with cancer-fighting antioxidants.

9. A half cup of raw spinach counts as one vegetable serving.

10. Studies have found that eating cooked spinach and carrots – versus raw – results in much higher blood levels of beta-carotene, an antioxidant thought to guard against heart disease and lung cancer.

On a personal note…

I look forward to my breakfast smoothie. Here’s one of my favorite recipes:

I start with one scoop of Sun Warrior Vegan Protein Powder (vanilla flavor). Recommended by my nutritionist, this brand contains brown rice protein and works well for anyone who is sensitive to eggs, dairy, and soy. I add one-half cup of blueberries, one cup of baby spinach leaves, and one teaspoon of cinnamon. I then add six to eight ounces of water and blend.

Do you have a quick-and-easy spinach recipe to share?

Reframing for Success

Posted on January 23, 2017 by Joanne Guidoccio

It is easy to be negative at this time of year. The mornings are dark, the weather is unpredictable, and spring is weeks away. We can find an excuse for each day and, if we’re not careful, we’ll slip back into bad habits.

In their book, The Ultimate Stress-Relief Plan for Women, authors Stephanie McClellan and Beth Hamilton recommend reframing by replacing negative thoughts with positive self-talk.

reframing

Here are some examples:

I’m too exhausted even to think of moving.
I always have more energy after I exercise.

I’m just so slow.
When I started, I was out of breath very quickly. I may not be a speed demon, but I have really built up my endurance.

My whole body hurts from that last workout.
If I stretch well or take a hot bath, my muscles will be warmed up, and I’ll be feeling no pain once I start moving.

I had to skip three days because I had a virus. It’s impossible for me to stay with it. Something always gets in the way.
Each day is a new day, and I can pick up where I left off.

It’s miserable out, so I think I ‘ll just sleep in this morning.
It’s raining too hard for me to enjoy my walk. I’ll try that new yoga DVD.

This was the most stressful day at work in a long time. I’ll make myself a drink.
I bet a good workout will help me burn off this tension.

The Right Treats

Posted on December 3, 2016 by Joanne Guidoccio

comfortballoons We can all benefit by finding the right treat or combination of treats that serve as “comfort food” for our brains. It is important, however, not to fall into the trap of selecting pleasures that come at a cost. For example, an hour of retail therapy may lift our moods, but over-spending will strain our finances. Eating that ice-cream cone or extra piece of cheesecake may calm jittery nerves and add pounds.

Continue reading on Madelyn Hill’s blog.

Happy National Food Day!

Posted on October 24, 2016 by Joanne Guidoccio

The main objective of National Food Day is to help people “Eat Real” by “cutting back on sugar drinks, packaged foods, and factory-farmed meats in favor of vegetables, fruits, whole grains, and sustainably raised protein.”

realfood2

Here are 10 quotes to inspire positive changes in eating habits…

To keep the body in good health is a duty, otherwise we shall not be able to keep our mind strong and clear. Buddha

You don’t have to cook fancy or complicated masterpieces—just good food from fresh ingredients. Julia Child

Fill your plate with the colors of the rainbow. What pleases the eye pleases the body as a whole. Deepak Chopra

Healthy citizens are the greatest asset any country can have. Winston Churchill

The first wealth is health. Ralph Waldo Emerson

Let food be thy medicine and medicine be thy food. Hippocrates

Ignore the food police. Be a laughing Buddha with happiness in your belly. And indulge your appetite for the pleasures of food shared with good company or eaten alone, in peaceful contemplation of the fruits of the earth. Christiane Northrup

Eat food. Not too much. Mostly plants. Michael Pollan

Our bodies are our gardens—our wills are our gardeners. William Shakespeare

Get people back into the kitchen and combat the trend toward processed food and fast food. Dr. Andrew Weil

Looking back…

Posted on June 29, 2016 by Joanne Guidoccio

challenge1 Twenty-two months ago, I faced a frustrating and unexpected health challenge that forced me to curtail my usual activities.

Find out more on the Killer Crafts & Crafty Killer blog.

At the Transformational Wellness Fair

Posted on May 2, 2016 by Joanne Guidoccio

This past Saturday, I attended the Transformational Wellness Fair at Dublin Street United Church in Guelph, Ontario. Over thirty holistic practitioners and vendors set up booths featuring a diverse array of products and services.

I also listened to the following guest speakers:

Jill Hewlett is an internationally recognized speaker, trainer, author, wellness TV personality, and brain fitness expert. In the hour-long session, she shared simple and effective ways to improve cognition.

002

Some of Jill’s insights and suggestions…

The brain is the most powerful, complex, and clever technology on the planet.

Make coffee something you enjoy, not a tool to sculpt your brain.

Do things differently and create your own results.

We first work on habits, and then our habits make us.

When you feed your body properly, you will fuel your brain.

Brain at its best: 80% water, 12% fatty lipids, 8% protein.

Be hydrated…If you’re thinking, you’re drinking.

As we move our bodies, we recreate our brains.

If you say “No” too often, you will remain in your comfort zone.

If you’re in your comfort zone, give yourself novelty. If you’re always on the go, give yourself more structure and rest.

Jill showed a trailer of The Croods. This prehistoric comedy adventure follows the world’s first family as they embark on a journey of a lifetime when the cave that has always shielded them from danger is destroyed.

In the next hour, Energy Worker Tina Wright facilitated an interactive session, where we danced, opened and closed sacred spaces, and constructed our own sand paintings. This shamanic practice enables us to remove energy blocks that may be holding us back in our life journeys.Contact Tina at healingstates@gmail.com for more information.

roxana In her session, Naturotherapist Roxana Roshon helped bridge the gap between Western medicine and complementary therapies. After personally experiencing the healing power of alternative medicine, she obtained a Ph.D. in Toxicology and trained in
holistic energy healing (BOS, TBM, Therapeutic Touch, Craniosacral Therapy), with a focus on indigenous healing techniques (Mexica /Toltec). In addition to sharing her own journey, Roxana described breathing techniques and other tips for providing relief. She also guided us through a relaxing meditation.

The afternoon ended with a session on “The Fulfillment Factor” by Russell Scott. A former addictions counselor, Russell now provides one-on-one work and retreats for independent seekers aka mystic misfits. His primary purpose: “Help people awaken and live their best lives.”

003

Some of Russell’s insights and suggestions…

It’s not always about being happy–Our aim is to be authentic and real.

What fulfills us is the development of consciousness.

Learn from the insanity.

If you want to change your situation, you need to accept it as it is. Allow for the natural flow of life.

When you don’t accept the situation, resistance will block the natural flow.

If you are struggling with acceptance, start journaling. At the top of a journal page, write “The truth of this situation is…” After several days of journaling, reread your entries and circle anything that stands out.

The best book is the book of yourself.

Purpose of life: To be fully who you are.

My Mind, Body, Spirit Transformation

Posted on March 10, 2016 by Joanne Guidoccio

Today, we have Dr. Ellen Albertson sharing her inspiring journey to wellness.

Here’s Dr. Ellen!

drellen Today I love my body. I’ve stopped worrying about it and started enjoying it. My body is a marvelous temple, a vehicle that transports me through life and facilitates emotion and pleasure.

But it wasn’t always like this. At first, I believed the path to wellbeing was weight loss. I thought that obtaining the “perfect” body would solve all my problems. But focusing on weight WAS the problem—blocking joy, personal growth and connecting with my genius and passion.

I was a weight loss warrior/worrier focusing ridiculous amounts of time and energy on weight and helping my clients do the same thing. Counting calories, restricting food, following rigid meal plans, beating myself up for eating a cookie, exercising excessively and weighing and judging people, FOR WHAT?

Trying to control my body was destroying my life. I was addicted to exercise. If I didn’t work out I freaked out! I ran away from problems and uncomfortable emotions and punished my body for not being “perfect”. No one knew because I looked “great.” Besides, as a personal fitness trainer I worked in the insane fitness industry where grueling workouts are glorified.

My daughter, Aly hit puberty. Distraught by her changing body, she started mirroring my dysfunctional, body hating behavior. Going clothing shopping was worse than root canal. She’d emerge from the dressing room in tears because nothing fit. Her behavior was a powerful wake-up call that roused me from my self-centered, self-loathing trance. To help her, I had to make peace with my body and food.

I started therapy and learned to safely connect with feelings and emotions. I confronted fears and questioned many long held beliefs, including my ridiculous fear of fat and view that everyone could and should strive to have a perfect, thin body. When thoughts like, “I feel fat” crossed my mind I crossed examined them. For example, I was out on a winter walk when I started feeling heavy. I realized I felt fat not because of body weight, but because I was wearing a bulky coat to stay warm.

Gradually my body stopped being a dumping ground for all that was wrong with my life. Movement and eating became joyful again. When I looked in the mirror instead of flaws and imperfections I saw beauty and glimpsed my soul. I realized my body was not my masterpiece, my life was.

That’s when I discovered Self-compassion, learning to treat yourself the way you would a good friend. I was working on my doctoral dissertation and wanted to provide women with something more than flat abs and a sexy bum. My dissertation chair suggested I offer meditation. Initially, I was uncomfortable with the idea because I didn’t meditate. Years ago I had meditated and been passionate about spirituality, but life and my quest for the perfect body had crowded out space to expand my soul.

The minute I said yes to meditation doors started opening. Kristin Neff, a pioneer in the field of Mindful Self-compassion (MSC) agreed to be on my dissertation committee. I studied extensively with Kristin and eventually become a Mindful Self-compassion teacher. MSC changed my life. As I meditated and practiced self-compassion I started to fall in love with my Self. The drive for perfection was replaced by self-acceptance, and the nagging, critical voice that had haunted me disappeared.

When things were difficult in my life I used to automatically say, “I feel fat”, restrict my eating and go for a run. Now when things are difficult I give myself what I need to feel better. I’ve stopped struggling and started flowing. Each day is an opportunity to see what there is to see, feel what there is to feel and know what there is to know. And difficulties are just doorways to grow and glow.

Today, My life is filled with passion, purpose and meaning. Sometimes it’s a hot mess, but now I can accept and handle it. I love and care for myself deeply, and I’m able to use my gifts of healing, insight and intuition to help others heal and live happier, more fulfilling lives.

Here’s what I want to leave you with:

Let go of who you think you’re supposed to be and embrace who you are. When life feels heavy, harmonize the dance of your life with the song in your heart and flow with grace, beauty and ease.

thediabetic

Bio

Dr. Ellen is a Psychologist, Registered Dietitian Nutritionist, Certified Wellcoach® and Reiki Master. The Glow & Grow Coach, Dr. Ellen teaches women how to harmonize the dance of their lives with the song in their hearts and flow with grace, beauty and ease. She’s passionate about helping others let go of who they think they’re supposed to be & embrace who they are.

The former online Nutrition Expert for Women’s Health, Men’s Health and The Abs Diet, Dr. Ellen has helped thousands of women overcome negative body image and weight issues and enlighten body, mind, heart & spirit. After working for two decades in the diet industry and struggling with food and weight issues, she broke free from the body perfection trap. She discovered self-compassion, and transformed her life and coaching practice.

An expert on women’s wellbeing, Dr. Ellen has appeared on Extra, The Maury Povitch Show, the Food Network and NBC World News and has been quoted in Psychology Today, Family Circle, Eating Well and USA Today. Dr. Ellen’s articles on health and nutrition have appeared in Self, Better Homes & Gardens and Good Housekeeping. She is the author of 4 books including: Hawking God, Food as Foreplay: Recipes for Romance, Love & Lust and the soon to be released The Dietitian & The Diabetic: How to Help Your Husband Defeat Diabetes without Losing Your Mind or Your Marriage.

Where to find Dr. Ellen…

Facebook | Twitter

giftbox Click to get your free gift from Dr. Ellen ~ The Catapult Your Confidence Kit. It contains a workbook, guide and MP3 designed to help people shift their mood and build self-love and self-worth.