Archive for March, 2009

Cutting calories by sleeping more?

Last week I attended an international conference in Dallas, TX. The entire focus was wellness! It was an exhilarating few days to be with like-minded people. In fact, I encourage you to do that: hang around with people who have a positive outlook on life, who are making or who have made lifestyle changes that give them energy, passion and focus. We tend to become like the five people with whom we hang out the most. If you need some new friends who will be supportive of the changes that you need to personally make in your life, may I suggest that you do it!

Today’s comments, though, are to encourage you to consider an interesting link between your sleep habits and your caloric intake. It seems that people who go to bed earlier and get about 8.5 hours of sleep a night take in less calories. It is probably not just less eating time that helps, but the tendency that most of us have to have higher-caloric (i.e. junk food) late-night snacks. Check out the complete article at  

Sleep-deprivation and its effects are highly underrated. 

Actually there are a number of articles that you can access that will give you some reasons to start thinking about…and then planning…and then actually going to bed earlier! (Type in ‘cutting calories and sleep’ at yahoo!health.)

Here’s one more short one:;_ylt=Ar3RSMbqr8J37.M2fg.l3AxLvs8F 

Adding an hour  or more of sleep per night is economically feasible (as in no extra cost!)  and controllable (your choice). You might be surprised at the additional benefits of snoozing longer!

What has been your experience?


Being Honest

Have you gotten used to using a GPS to get you quickly to a new destination? I certainly have!

Regardless of the features your GPS has, one of the requirements in getting accurate directions is having an accurate starting point, wouldn’t you agree?

As basic as it sounds, one of the necessary components of a weight management/fatloss program is to have an honest picture of where you are as you start. To me, determining your starting point is a good reason

to look at yourself carefully in the mirror…

to take accurate measurements…

to keep a food journal for a week before you make any drastic changes…

to wear a pedometer (counts all of your steps).

Yesterday, we were vendors at a local bridal show. We had a full-length mirror at our booth. We posted this on the mirror:

The Photo Shoot of Your Life. Be Ready.

Wedding photos are a permanent memory,  not only for the bride and groom, but for the entire family. You will look at them again and again. If you are the bride/groom, bride or groom’s parents, or a member of the bridal party, you may eventually display a photo on your wall where not only you, but every guest in your home, will be able to see what you looked like on that wedding day. 

Make a conscious decision to look your very best. 

Perhaps some of the most difficult conversations yesterday were those we didn’t have. Young ladies who didn’t stop by to talk with us…those who avoided looking in the mirror. 

Throughout the show, I also talked with several wedding coordinators. One of them told of a client she had who didn’t want to order her dress in a timely way because she wanted to lose some weight first. This decision was frustrating to the wedding coordinator because she had seen this happen before: the girls just don’t lose the weight or inches on their own the way they think they will. Delaying the dress order can simply compound the stress for everyone.

To accurately get directions to a new destination, you have to accurately assess your starting point. I encourage you to take the time to do that. If you need some assistance in your assessment, or you need some assistance in charting a path to the new you, get in touch with me. 

Here’s a suggestion for an honest assessment. Today is March 9. In a short few months, it will be swimsuit season. Slip into last year’s suit. How do you look in the mirror? Be honest.

Re-read my first post. I’d be glad to coach you to achieving your goals.

What do you think?

One activity- Three benefits

Being in Columbus, OH, has made me a fair-weather walker. That is, I walk outside when the weather is fair. I dislike the cold weather challenges (wind, snow, ice) that are characteristic of our winters. So for many months out of the almost seven years we have lived here, I have been walking at a nearby mall: it’s cheap (free), warm and dry (which is nice), and attracts nice, friendly people with whom I talk and walk.

But I have known for a while I needed to ‘up the ante.’

So for the first time in my life, I joined a gym. In January.  (It’s less crowded now than when I started.) I’ve been walking inside. The good news about walking at the gym is that you can also add other needed activities to your routine at the same place. More about that later.

I do want to extol the benefits of walking. A daily walk will help you

control cholesterol

reduce blood pressure

reduce your waist

Walking is easy to do- no special training.

It’s inexpensive- just have some good walking shoes.

It provides flexibility in scheduling- can be done by yourself or with someone and can be done at basically any time of day.

Walking gives you time to think, to pray, to practice a presentation (that’s what I did yesterday).

When you finish, you know that you have done something good for yourself.

Do something you enjoy, though, if you do not choose walking. It could be running, cycling, ballroom dancing,snow shoeing (not snow mobiling!), etc. You get the idea. 

An article I read this morning gave more good news about the overwhelming benefits of exercise: you can read about it here:  

What are you doing for your daily 15-45 minutes? 

Moving, I hope!