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JustLoseItwithBerta
Volume 1
Issue 24
06-17 - 2010
Welcome back !
In
between working and writing ezine's and blogs, I often wonder about my
journey
through life. Who am I today? Why do I do the things I do? As I revisit this question, time and again,
I continually come to the same realization. I believe that most people
make the
journey through life a lot harder than it needs to be. Most of those
with whom
I work tend to look at their behavior and then construct elaborate
excuses to
rationalize choices they intuitively know to be destructive. I have come
to the
understanding that when I am on the path of truth, there is no question
about
who I am or where I am going because all I have to do is look at my feet
and
connect the steps I have taken. When I am clear, I can look back and see
exactly where I have been-not a revisionist history, but the reality.
When I am
living in truth, I can look down and see where I am-not an illusion of
where I
wish I were. And by accepting
where I have been and where I am now, I know full well where I am headed
with
my next step. It's that simple. The trick is to take ownership of what
you
discover and not rationalize anything.
In
this week's blog I talk about our constant descent into a particular set
of head
games where there is only one rule: Honor your lies. Check out this
week's blog
at www.justloseit.com/blog and let me tell you about
some of the lies that keep rattling around in my head. Maybe they will
sound
familiar?
Tea Time with Berta: 
The
gym membership. Well, if you're one of
the few people who actually join a gym and go regularly, then you can skip this
"Tea Time" with me and fit in an extra spinning class! Then there are the rest of us, the slackies
who joined a gym the day it opened back when "the baby"-now a mother of two-was
born, and only recently learned that it has gone out of business.
We've
all done it, and most of us are still doing it! I know my gym has seen my
signature on checks far more often than any trainer has seen my actual body. Don't we love having the
"my gym" thing to drop when we start feeling really bad about the way we look?
And when we say it, don't we believe in the deep recesses of our rationalizing
minds that it would be wrong to cancel the membership we have held since
Reaganomics? It would just seem disloyal. And you never can tell, there's a
chance I might want to go tomorrow, so why cancel? In fact, you might be
thinking right about now, "Darn it! Tomorrow, I am going. I had a dream, and I forgot all about the great tools the
gym can provide to help me get where I want to be."
Except
that the last place you want to be is in that damn gym filled with a bunch of
skinny rhymes-with-witches! Okay, let's try to face it together. Let's just
admit that we like the idea of the
gym and wish our idea of going regularly-once or twice a year-would work out
well for us. Sorry. Sometimes it's hard
to face up to these truths, but they are nonetheless true. In addition, it's
probably a crying shame to think about the amount of money you have paid in an
attempt to buy your way into a club you want to belong to, but maybe never
will.
So,
what to do? I have a few thoughts. I
suppose that other than money, you are not doing any harm being a lifer except
that you will probably spend the rest of your days lying to yourself with
thoughts like "Tomorrow, I start." Unfortunately, that thinking will keep you
from ever doing anything differently because, duh, you're a member of a gym, and
in your mind, you are, and have been, a gym rat for many years! So, that is
actually the danger of your perpetual membership. You are wasting hundreds and
possibly thousands of dollars, and are not considering any other exercise
option-and you certainly can't rationalize spending even more money on something else you might not use. That treadmill in the basement was a fortune, and how many
hours have you clocked using it over the years? Right. I get it. In order to remedy
this dilemma you have to first think of something else you would rather do. If
there is nothing, then I think you need to just own that you are not going to
do anything as far as exercise and accept that, for now. There is plenty you
can do to get healthy by changing your food choices, so it's okay to accept
your present decision to spurn the spandex.
For
the rest of you, start thinking of something you might like to do. It can be
anything at all. Think creatively for a moment, and please don't focus on the
limiting notion that you are too old or young or big or weak or whatever to do
something that strikes your fancy! You'll know it's right for you if just
thinking about it sparks a bit of excitement. The rest is just showing up.
You'll be amazed at how much satisfaction you will derive from doing something
you love, rather than something you loath.
Here
are activities my current clients have been surprised to find very
therapeutic:
o Kick boxing. This has actually been a favorite of many women over the
years. Surprised? I was too, but what a perfect way to get out your
frustrations, break a pretty good sweat, and firm up that body of yours!
o Taekwondo, karate, or another form of martial arts. You are not too
young for any of these!
o Yoga! There are so many
different types and levels that you can certainly find something you love.
o Zumba. This is the newest thing out there and lots of fun. Fun first,
sweat second!
o Dance! Any kind from the Rumba to the Cha Cha, from Tango, to
Swing!
o The Boot Camp. Many of you who like a more military approach to your
workout have loved these. Check them out.
It's
about having fun and breaking a sweat. Just love what you do, so you do it
often!
Did you know...
that
some foods can fill you up quickly and keep you feeling full throughout the
day? This is a great thing to keep in
mind when you have more than the allotted four to five hours between meals, and you
don't think you'll make it. Here are
a few suggestions for helping you get from breakfast to lunch or lunch to
dinner.
Almond and Walnuts
Raw,
unsalted nuts, especially almonds and walnuts, provide essential roughage,
protein, fat, minerals and micronutrients. Have a handful of these, only, to
help you over a hump. Remember that this
is a snack because as healthy as these nuts are, they can also be fattening in
higher quantities.
Beans
Well,
by now everyone should know that I think beans provide some of the best
proteins you can consume! Beans are high in fiber and take longer to digest,
making you feel full for a longer period of time. Also, protein has the highest satiety
index (duration of the feeling of fullness) than any other food!!!
Whole grains
Some
interesting grains from India and Africa that you just might find pretty tasty
are Jowar, bajra, ragi and quinoa-one of my favorites. These grains contain
complex carbohydrates that release glucose slowly when broken down during
digestion. The glucose helps maintain your blood sugar levels and combats sugar
cravings. These grains are also a rich source of fiber and Vitamin B to help
with your metabolism.
Apples
The high water content and abundance of fiber help you feel full after
eating an apple. The skin contains pectin, a soluble fiber that is a natural appetite
suppressant. An apple a day keeps more
than the doctor away!
Fatty Fish
Fatty
fish such as salmon, tuna, mackerel, herring and sardines contain large amounts
of omega-3 fatty acids, which, besides lowering
cholesterol, also help your metabolism. Omega-3 fatty acids alter the level of
leptin, a hormone that directly influences metabolism and determines whether
you burn calories or store them as fat. Fish also provides plenty of protein.
The best way to eat it is grilled, with steamed vegetables on the side.
Citrus Fruits
Fruits
like grapefruit, lemon, sweet lime, papaya, guava and tomatoes are rich in
Vitamin C and fiber. Vitamin C helps the body process fat faster and also
stimulates the amino acid known as carnitine. Carnitine speeds up the body's fat-burning ability. Citrus fruits also
have a high water content and provide plenty of hydration, leaving us satiated
for a longer period of time.
Green Vegetables
Spinach,
asparagus and broccoli have a high thermic effect on the body and a low calorie
density. This means that it is almost impossible for them to be stored as fat
because most of their calories are burned off in the process of digestion. The
fiber in these foods provides roughage and contains antioxidants, vitamins and
minerals that help you feel full.
Popcorn
This
one is a bit tricky! Popcorn is a great snack, but only if you pop it yourself
and season it with non-salt seasonings! Also, enjoy it in moderation. Popcorn is rich in fiber and low in calories. Since eating it keeps your
mouth busy for a longer time, it's not a bad snack if you find yourself hungry
between meals or you just need something to crunch on. Do not indulge in any processed popcorn since it is likely to contain added butters, flavors and
salt. Warning: If you are a popcorn
junkie, you might want to stay away from this one!
Oatmeal
Oatmeal
is a complex carbohydrate that takes longer to
digest, so it releases energy slowly, keeping you feeling full longer. It also
keeps blood sugar and insulin levels stable, helping to prevent fat storage.
Oatmeal is a most satisfying breakfast cereal, providing more protein per
serving than any other grain. Mix in a little fruit, and oatmeal might very
well be a perfect breakfast-next to chia seeds, that is.
That's
the list. See if you can add some of these to your daily meals, and see for
yourself that they actually do help keep you satisfied, balanced and full of
great energy all day!
Specific information on the foods is taken directly from The Times of India.
My favorite things to eat!
Seared
Swordfish with New Potatoes, Beans, and Olives!
Serves 4
This
is a great way to eat every night. Try this delicious recipe and enjoy your
meal. You'll leave the table satisfied and watch the number on your scale continue to fall. Let's keep the grilling theme going in
preparation for the first day of summer.
Make it at your next barbecue and wow your friends and family!
What you will need:
4
swordfish steaks, 8 oz. each
½
cup extra virgin olive oil
2 tbsp.
freshly squeezed lemon juice
½ tsp.
sugar (this is such a small amount that you need not worry!)
1 tbsp.
fresh chives, snipped
1
lb. new potatoes, halved. (It's okay to eat potatoes-they're not bad, it's the
butter, sour cream, oil used to fry them that will kill you!)
8
oz. string beans, trimmed
½
cup black olives, such as Nicoise or Kalamata, pitted and chopped
sea
salt and freshly ground black pepper
1 tbsp. reduced balsamic vinegar
What to do:
Brush
the swordfish steaks with 1 tbsp. oil. Season with sea salt and pepper,
and set aside.
To
make the dressing, put the remaining oil in a bowl, add the lemon juice, sugar,
chives, salt, and pepper. Beat well, and set aside.
Cook
the potatoes in a saucepan of lightly salted boiling water for 10 minutes. Add
the beans and cook 3-4 minutes longer, or until the potatoes and beans are just
tender. Drain well. Transfer to a bowl and add the olives and
half of the dressing. Toss well.
Cook
the swordfish steaks on a preheated outdoor grill for about 1 ½ minutes on each
side. Let rest in a warm oven for 5
minutes. Sprinkle the swordfish with the
remaining dressing and the balsamic vinegar and serve with the potato salad.
Enjoy
this perfectly delicious meal. It's quick and easy and will leave you satisfied
both inside and out.
Bon Appetite!
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Berta is a respected weight loss counselor who has educated and empowered hundreds of women JUST LIKE YOU to lose the excess weight that prevents them from living their dream and becoming the woman they were meant to be.
Her gift, and the reason her program is SO SUCCESSFUL, is her ability to break down every detail of your weight loss journey so you can be prepared for the challenges and understand the emotional components behind them.
This on-line program has been designed to bring you the same experience of her methods and common sense explanations that Berta uses in her successful private practice, at a fraction
of the cost. If you liked today's issue, you'll love her blog and the main site as it is being built, which you can find at JustLoseIt.com.
DON'T LET ANOTHER DAY GO BY!
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Manifest Destiny Limited Liability Company
P.O. Box 1292
Stratford, CT 06615 USA
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Want to use this article in your E-zine or website? You can, as long as
you include this complete
sentence with it: Weight loss expert Berta 
Prevosti publishes the free weekly e-zine Just Lose It with Berta,
to
support, inspire and educate women to reach their weight loss goals.
If you have "given up" on weight loss, or
know some one who has,
JustLoseIt.com is the place for them to turn for the
explanations of
why nothing has worked before, and better yet, the reason why
it will
work now.
Copyright 2010. Manifest Destiny LLC.
All Rights Reserved
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