Just Lose It with Berta Newsletter
Volume 1
Issue 40
10-07-2010

              

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Hello !

 

 
Welcome back!  New subscribers abound this week and that encourages me! Thank you all for passing the word about!  For all the newbie's, please make sure you scroll down to the bottom of this e-zine to see how to get started with "Just Lose It." For the rest of you, I am so glad to have you back, and I encourage you to email me or get in touch via Facebook. I'm interested in your questions, comments, and perhaps suggestions as to what I might write about to help you on your journey.  I am open to all of your concerns; just drop me a line! 
 
In today's "Tea Time," I discuss what it is like to trip over yourself after a period of success on the path of weight loss and balance. It is not so much that you experience the inevitable fall; rather, it is what you do to help yourself back up and avoid having it happen again.  In the "Did You Know" section I share my response to a question posed during a speaking engagement. Thought you might be interested to read Berta's Best and Worst lists for 2010!  You might be surprised, although I hope you are not!
 
Lastly, back to a simple, no-nonsense avocado salad for my "Favorite Foods;" it's easy, tasty, and healthy!

Enjoy the e-zine, and have a great week! 

 

                                 Berta



Tea Time with Berta:
                               Berta cup of tea photo

 

I've fallen, and I can't get up!

 
Have you noticed how hard it is to lose weight once you have jumped ship for even a short time? When you first start a diet, no matter what plan you use, generally speaking, you will lose some weight, and you will feel as if you have finally found the answer to your lifelong problem with the weight loss yo-yo. Inevitably, however, once you are sailing along and doing well, you will be faced with rough seas, and looking through your rose-colored sunglasses, you will think you see a world where you can drop anchor and  take a moment off, fully intent on setting sail on course in the morning. We have all had this experience, and unfortunately, if experience teaches anything, it teaches that we are delusional to believe we will get back on course the next morning-or any other morning in the near future! If we were that good at it, we would all be as thin as the first mate!
 
Unfortunately, I see the result of this process far too often, and I have personally been guilty of deluding myself into thinking that I could stop the diet "just for a day or two."  It's odd, but for some reason we forget what worked and what didn't.  Before I get ahead of myself, let me reiterate that I don't believe in the so-called "diet," but I also don't want to ignore that most of you either  have been on one in the past, are  on one now, or are waiting to embrace the latest fad on that proverbial Monday.  My approach is a way of life. When you become aware of the reasons behind your behaviors, you will find yourself making choices that will bring balance back to your mind, body, and soul. The best part of all is that you will make these choices almost effortlessly forever. If you're not familiar with the heart of my approach to weight loss and improved health, I invite you to visit the link at the bottom of this e-zine and learn more about how to get started.
 
Back to my discussion of dropping anchor! Once you are in the groove-really kicking it with your weight lower than you have seen in a while, clothes looking pretty loose, skin glowing, and people noticing-there comes a day when you might not feel as emotionally stable for some reason. Nothing too bad, but it stays with you and a little slippage (see blog "Slippage") starts seeping in as you rationalize, "Aah what's the harm?  Just a little bit of dark chocolate won't hurt. I haven't had any in ages, and it always makes me feel better, and they just found out that dark chocolate is good for you, so 72% is a great choice. I'm going for it!"  So you, your personal saboteur, talk yourself into taking a break from the course because  "It's no big deal; I'll be perfect tomorrow." 
 
The sad part is that when all is said and done, you didn't really enjoy the chocolate, did you? Honestly, it wasn't the best thing you ever ate, was it?  Okay, maybe it was good, even very good for the first bite or two. Unfortunately, you didn't stop after the second bite of a little half-ounce chocolate medallion? No way!  You picked up a nice eight-ounce slab for your little splurge, didn't you? And you aren't going to leave seven ounces for tomorrow; that would be crazy!  After all, tomorrow is the day of the  fresh start; thus, it makes total sense to go for the gusto and save yourself from temptation tomorrow. Too bad that second half made you feel a little bit sick; not enough to make you stop, but it definitely did not have the "wow!" factor of the first couple of bites.
 
Truthfully, that one piece of dark chocolate, even if it were the super-sized slab, wouldn't have done any harm to your regimen if that were the end of the splurge. The unfortunate reality is that the splurge was just the beginning.  I know, because if you were the type who could stop in the first place, you wouldn't be here reading this with the rest of us who know that we probably wouldn't have stopped, either.  So, now you're past the point of slippage, and into the world of denial.  The transition is so subtle. It's truly unfair that our unconscious mind in such an insidious saboteur, but it is...
 
Chances are that your mood might actually be even lower the following day. The sugar high and the crash would not have helped you, and somewhere along the course of your day, you will stumble again.  This is the way of it; and then after that stumble, well...you know the drill; we have all been there. So today, I'm here to tell you NOTHING that you do is a big deal!  We all know how to get right back up, brush ourselves off and keep moving on, we just need some encouragement and some insight into why we behave as we do. 
 
You have been rocking it for months, you look fabulous; everything is fabulous!  And this is the point of the "Tea Time" today: it is not always so easy to get back up, and many of you will not get up for months after tripping over yourselves, but why? Why does it seem harder after the fall? Why does it seem as if everything you are doing is for naught?  Frustrated, you might even revert to some old habits. Sound familiar?  I see this a lot, especially when people are trying to find their groove again and can't.  So, they remember the brilliant strategy of skipping a few meals and that seems very appealing; add to that the novel Idea of eating well-what a grand new idea!  However, you forgot something. Remember? It didn't work like that the first time, and it won't work the second or third time.  You will only get frustrated with yourself to the point that you will start some crazy fad diet...again!  "How did that work for you?" asks the bald guy and I.
 
So, before some of you go off the deep end, before you start grasping at straws, why not let me lend you a hand?  It is hard to get back on track because what you are doing is hard sometimes, very hard-but only sometimes. Don't beat yourself up; don't start spinning out of control; don't think of it as a failure. It isn't!  It is part of the process, and getting started again is hard because you have done this for a long time and you are tired, so very tired. I wish I could alleviate that for you a bit, but the weariness is yours to muddle through, and you will! However, I don't want you to just muddle through it, I want to save you that pain, so let me guide you toward the proper course where a gentle breeze will fill your sails and take you away, effortlessly.
 
The first thing you have to do, though, is stop beating yourself up!  This experience is a normal part of the journey; however, once and for always, you need to stop reverting back to the thought that some crazy dieting behavior from the past will suddenly work! It won't, and it will inevitably backfire, making you hungrier than you can handle. So, first pick yourself up, brush yourself off, and take a deep breath.  Clear some of that angst from your body and mind.  Let yourself feel your own personal strength, (actually try it, don't just read it and say "yeah, yeah, now get to the good stuff"); you are in there and your goals and dreams are in there too! Take a second to reconnect with where you ultimately want to go, however long that might or might not take. There is only one certainty you can rely on: if you don't raise your sails right now, then you'll miss the next breeze and who knows how long you will have to wait for the wind to pick up again?
 
So, after you reconnect, and it might only take a minute or two to do that, then think about the rest of the day.  Don't think about the next morning; focus on this moment, this second, right now!  If something tempts you at the moment, flush it! Get rid of it any way you can (that does not include eating it), and then think about having a cup of tea. Yes, a nice cup of a soothing herbal tea. Perhaps you have forgotten that I love tea as a fill-in when you want to grab something, not because you are necessarily hungry, but because you are in a precarious place. Make sure you really enjoy the tea you have chosen (if it is late, make sure it has no caffeine).  Let time pass gently, drink your tea and contemplate the rest of the day.
 
What will you eat for lunch? Dinner?  What is in the house? Where will you go out for lunch?  What will you do?  Have a plan for this day; it's very important not to just wing it at a time like this.  If your mind is blank, then why don't you check out either today's recipe or any of those archived on my blog. Click
justloseit.com/blog to get to it faster  and look to the column on the right. All of the recipes are  listed.  Select something you think will taste good and satisfy.  Then, take it one step further and peek at tomorrow to plan breakfast.  You have done this before; you can do it again. You have merely forgotten how you are supposed to feel.  Go back and read or listen to the way your first week should feel, emotionally and physically speaking.  To listen, click Audio - Your emotional week! 
 
Reconnect with what is real and move away from what is false.  Don't think about the time the process will take; it will take the time it needs. However, if you do this properly by identifying the habits that have brought you to this point and calling yourself on them, then you can surmount them faster and easier.  So breathe deeply and let go of the angst; let go of whatever just happened to get you to this place; let go of the guilt, shame, excuses, lies, and all the rest of it.  Understand that this is hard, and pick yourself up off that slippery ship's deck-maybe ask the first mate for a hand-and make yourself a cup of tea. You can do this. Oh yes, you can.











Did you know...
 
 
that there are five foods I think you should make dietary staples both for the purposes of weight loss, and for that of overall health. On the other hand, there are five foods that I believe should be banned from production and consumption! I recently had the pleasure of giving a talk about nutrition and weight loss.  During the question and answer session that followed, an overwhelming majority of the audience wanted to know what foods I rated healthiest and most harmful foods.  I thought that you, too, might be interested in my answer; hence, today's "Did You Know?"
 
My picks for the top five best things to eat and drink to ensure weight loss, balanced health and nutrition:
 
1.  Water!  Where have you heard that before? I say it all the time, and I ask all of my clients periodically to summarize their water intake. Usually they reply something like, "Well, it's okay, but it could be better."  Ah, I know this is a fib and that they drink very little, if any pure, clean water!  Water is essential to weight loss and health, vitality, energy. Your hair and skin need it and it is crucial to ridding your body of toxins.  If you do nothing else this week, add more (a lot more) water to your day!  You will feel better, your weight will drop (stay away from salt, though) and you will feel balanced. I know you are disappointed that I did not top my list with some amazing new supper food, instead going straight to boring old water, but have you really given it a try? 
2.  Dark green leafy vegetables!  Yes, I know you have heard me say this a zillion times as well, but....are you eating your dark green leafies?  Don't start bragging that you're good on this one because you have a nice salad of iceberg lettuce every day. Iceberg, my friends, is not a dark green leafy. I'm talking about the really dark stuff, like spinach, broccoli, broccoli rabe, kale, collard greens (yum, by the way) and Brussels sprouts.  These are so good for you and provide amazing health benefits. The vitamins and nutrition you receive from them are reason enough to eat them. Add to that the fact that these foods are catabolic: they have fewer calories than the calories needed to digest them making them a complete a win/win food choice.  They are also high in fiber, working like a Rotor Rooter, cleaning out the intestines and arteries.  Fiber fills us up, so we don't feel the need to eat as much, or as often. So, why not increase your energy level and get the health benefits of the dark green leafies by adding them to your meals. Better yet, make them a meal unto themselves! 
3.  Beans!  A perfect Food! Perfect protein, high in fiber, low in fat, and delicious! If you have not really explored the world of beans yet, I can only wonder what you are waiting for. They are an amazing food, with the soybean topping the charts for protein bang for the buck.  Keep in mind that I am not talking about canned baked beans that are loaded with sugar and preservatives! Those should be banned in Boston!  Every other type is just a perfect protein choice. For those who still believe that animal protein is the best protein around, well, you are mistaken.  The bean is a complete protein, and it will not clog your arteries with saturated fats as will animal proteins. You should explore them, from kidney to canelli to black, pinto, garbanzo, lentil, and the list goes on and on.  If soaking beans is not your thing (some, like lentils, do not require overnight soaking) you can buy them in a can and rinse them off.  Eat them cold in a salad or heat them up, mash them up, make them into a dip, whatever you like, they are versatile and an amazing food.  So remember; Beans, beans, the more you eat the more you....lose weight? Exactly.
4.  Fish!  I have included fish in the top five list because fish is, of course, a protein, and as long as you are eating the kind that has not been tampered with by man, e.g. farm raised, you can be sure you are getting a great quality protein with, once again, plenty of omega 3, the essential fatty acid necessary to maintain good health and keep the body in balance. Just be sure your entree was swimming in the wild before it's steamed and sitting on your dinner plate! Getting back to the omega 3, the body knows how to put this type of fat to good use; it does not know what to do with the saturated fats provided by animal proteins; hence, the saturated fats simply hang around and clog your arteries. Just be mindful of the problem of mercury in fish. Unfortunately, fish from the ocean tends to absorb far too much mercury; therefore, freshwater fish, like salmon, is a better choice. 
5.  Berries!  All kinds of fruits are good for you, but all berries are amazing, and blueberries are off the charts good for you.  Loaded with antioxidants, vitamins, nutrition, and full of fiber, berries have everything you need to keep on track.  Have them as a part of your breakfast, as a snack, or after dinner. You can even freeze them and have them for a summer snack.  However, all fruit is acceptable.  You do not have to skimp here, and I know that many of you will say, "What about all the sugar in fruit?"  I'll say it again! Fruits do not contain refined sugars! Our body knows how to break down these natural sweets; they burn efficiently and help repair free radicals.  We need them! In addition, once you begin snacking on nature's candy, you might just love it so much that you'll wonder why you ever reached for the other stuff.  And remember, we are not all reading this because we ate too many blueberries, right? 
 
Honorable Mention:
 
The Mushroom!!!  Amazing immune system booster!!  Some call them the "faux red meat."
 
 
My picks for the top five worst things to eat and drink...Where on earth to begin?
 
1.  Soda!  Okay, as a former Pepsi addict, I can unequivocally tell you that the word soda should not be used in the same breath as the words food or beverage!  Soda has absolutely NO nutritional value. ZERO! This, by the way, goes for both diet and regular soda!  Soda is killing us!  It is making our children sick and it is making us sick!  Too dramatic?  I usually blame my Spanish blood for my tendency to become overly dramatic, but not this time.  The soda industries should be prosecuted for slowly killing us, addicting us to a substance that will eventually, and without exception, make users sick!  If you are a soda consumer, consider yourself an addict.  Don't believe me? Then quit!  See if you can.  We are a country of obese people with diabetes becoming a complaint as prevalent as that of the common cold. Calorically, soda is off the charts, and even diet soda inhibits your ability to lose weight because it makes you crave more sugary foods.  Soda is an awful substance, but is it the worst?  If not soda, then what?
2.  Sugar! Of course you knew this was coming, just as surely as you expected water to appear on the recommended list. How bad is sugar?  I believe that sugar is killing us.  I wrote in an earlier e-zine (archived on my blog page) that I believe sugar is the cause of most disease in this country.  We have become addicted and no one knows how to stop.  It rots our teeth, fosters the growth within us of yeast and fungal infections, compromises our immune system, makes us sicker than we have ever been, and causes diabetes and depression.  Must I go on? I could, because the list is endless!
3.  Red Meat!  If I haven't lost you yet, this might be the deal breaker! Sorry, but there is nothing good about red meat. Nothing, people! Nothing AT ALL! Some will argue this point, and to them I say, argue away with your clogged arteries and bacteria filled bellies and spongy brains and cancerous cavities! Go ahead and argue away! But answer me this: why is it that when you get sick-really sick-they finally tell you to stop eating red meat? Hmmm?  Have you ever been told to stop eating spinach? And for those who will say their anemia requires them to eat red meat, guess what?  Shellfish has three times more iron than red meat.  If you would like to open your mind to an alternative, try the wonderful portobello mushroom. It is wonderfully  juicy and rich, with a meat-like taste and texture, yet none of the deadly health consequences.
4.  Dairy!  This shouldn't come as a big surprise.  I have written about dairy many times in these e-zines.  Dairy is a fat, and a saturated fat, to boot. Dairy creates mucus, and it will clog your arteries since it is high in cholesterol. Not to mention, the majority of us reject it. I am not only talking about lactose intolerant people; I am talking about those of you with eczema, asthma, joint inflammation, and the list goes on and on. Please check out my e-zine on the dangers of dairy by clicking on, "Got Osteoporosis?" (just scroll down to the DYK section), and read for yourself what other lovely gifts this food has to offer.
5.  Caffeine!  Many of you won't really understand what this one has to do with weight loss or general health. Let me tell you that it has plenty to do with both.  Caffeine should be banned along with soda. Why?  Look around! We are a nation of addicts, taking uppers and downers to get us through the day.  Forget the toxins it contains; forget what it does to blood pressure; forget what it does to internal organs and the psyche; forget that it plays games with our blood sugar levels; forget that it is a main cause of pre-menstrual cramps and menopausal symptoms; forget what it does to the prostrate (for those who have one); forget that it causes depression; forget that coffee breath is a turn-off; and forget that it causes overeating! That's right, once you come down from the morning Joe, you will start looking for another hit. What to do if another hit will keep you awake all night? Oh no! You still have a few more hours to get through, and you're getting tired, blood sugars plummeting. Well maybe a little chocolate would do the trick. Sound familiar anyone? This is a major issue, and affects us on many different levels. I have not written about it yet, but I will very soon!
 
So that is it. That is the list.  I am sure I could come up with far more, and I am sure I will the second I am done writing this, but this is a pretty good start. I won't apologize for my passion about these subjects. I can't, for the simple reason that every day I see what these foods have done to my clients. We are a sick nation; we are an obese nation.  When will it stop? When will you?
 
 



My Favorite Things to Eat!
  Bistro Avocado Salad
serves 4

avocado salad


Generally speaking, everyone loves a fast, easy, tasty and healthy little salad. I thought I would add this one because avocados are one of my favorites, and they makes just about anything you add them to that much better. 
 
Enjoy this great little salad that you can have for lunch or a light dinner.
 
 
What you need:
 
1 ripe Haas avocado (the dark, bumpy kind), cut into � inch cubes.
2 tablespoons lime juice (from about 1 lime)
1 medium yellow or red tomato, cut into � inch cubes.
� cup minced red onion
1 red bell pepper, seeded and cut into � inch squares
1 tsp. brown mustard seeds
� tsp. ground coriander seeds
2 tsp. extra-virgin olive oil
� tsp. salt
Freshly ground black pepper to taste.
1 small Bibb or Boston lettuce head, broken apart.
 
What to do:
 
1.     Put the avocado into a medium bowl and stir in the lime juice.  Add the tomato. Red onion, red pepper, mustard seeds, coriander, and olive oil.  Add the salt and pepper, and toss well.  If you like, you can refrigerate the mixture for a few hours.
2.     Create a bed of lettuce leaves on each of four small plates.  Spoon the salad onto the beds of lettuce, and serve.
 
Bon App�tit!
 
 

Where to go and what to do to GET STARTED!

If you can say Yes! I am ready to get started!  this is the link to the blog page that will explain how to go about doing it. You don't have to read it all in one sitting! Please take your time, absorb my words, and when you fully understand where I intend to take you, read on.  The journey we will take together might be a long one, but it promises to be unforgettable. The first step is committing to yourself. From there, you will begin the work of finally identifying why you are where you are, and how you got there. The moment you can honestly own your personal truth, you will have reached your goal. The rest is simply a matter of time.  Enjoy the ride!  
  
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 Berta by mantlebecoming 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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