In the Zone - January 2012
In this Issue:
Recipe of the Week
BBX BODY LAUNCH
Check out our online weight management and life coaching membership website, “BBX Body”. The site includes the following features:
- Customized fitness profiles
- Daily customized meal plans
- Daily tips on life, fitness, nutrition and weight management
- Recipes library
- Exercise circuit videos that provide full one hour workouts people can do from home
- Weight & measurement trackers
- Body mass index calculators
- Daily food diary for people to track their daily routine
- Click Here to learn more
Know Your Triggers!
We have all experienced them during our weight loss journeys. Numerous times, they cause us to fall off track, become easily distracted, complacent or completely cause us to overlook our initial reason for starting a weight loss plan. Yes, I’m sure you all know what I’m talking about and have experienced them more often than not! Triggers can be a variety of different emotions, conditions or foods that hinder your weight loss efforts, unknowingly causing overeating.
Does this sound familiar; you have been following your plan for a few weeks, feeling great, and noticing results. Your clothes are fitting better with a decrease in weight directly reflecting in a positive outlook in nearly every aspect of life. Unexpectedly something happens and causes you to go into a whirl wind which causes you to reach for a food item(s) that you cut back on while on your journey! This is where it all beings, the Trigger Effect! Maybe it is a friend or family member calling to share a stressful situation, or, you get a call from your boss who tells you that you have to be on a flight first thing in the morning for an unexpected business trip. Whatever the situation or emotion you are feeling you decide snack on available foods, let’s say cookies because you think you are still in total control. Besides, one or two cookies are not going to hurt you even though you know that cookies are one of your (and many other people out there) greatest guilty pleasure. While cookies are an example for several people, the key is to identify your unique Trigger Effect and get back on track.
As challenging as it is to stay on track on the time, these circumstances can all be avoided by learning how to control your trigger(s) and becoming a master of the following steps.
Pinpoint you trigger(s) - Being aware, determining and pinpointing your trigger(s) are part of the first step to put an end to this cycle. Keep post-its or a journal near you and track emotions, conditions or foods that may be your personal triggers. For some this might be a shorter process than others. This is something you really want to think about, as this is the foundation of being able to rid yourself of the cycle.
Make a Decision - Once you are aware of the emotions, conditions or foods that are your personal triggers, now it is time to make a decision to learn how to control them. Writing down the decision and posting it where you can see it regularly is a fantastic idea. This can serve as a point of reference and becomes a concrete decision. We all have the ability to accomplish the goals and move forward if we have reminders and believe we are in control of our habits and want to continuously improve ourselves.
Make a Plan - Strategy is everywhere, let’s put it to work for us and come up with a game plan, so when the trigger arises, you are prepared to fight it! The more detailed your strategic plan is, the better you will be prepared when you experience a particular trigger. Each trigger that you identify in step one, should have a few ways that you can either reduce or eliminate the cause.
Stop Responding - Once you have created your strategic plan, you need to continually stop responding to them. You want to be able to control your triggers instead of having your triggers control you and it is ok to remain flexible with a resolution that achieves results as long as you stay on course. In the beginning it may be challenging to stop responding, but you were able to start your weight loss journey and this is a similar stage towards maintaining your hard work and I promise you, each time becomes easier. You will be proud of yourself for not giving into them!
Practice - Talk is cheap! Now that you have completed the 1st four steps of your strategy and have an understanding of your personal triggers, it is a good idea to put a situation in place and practice. This may sound silly, but when it really happens you will be better prepared because you already did a pre-run!
Please keep in mind, maintaining a healthy lifestyle is about creating healthy behaviors and involves managing your triggers. Soon, you will discover comfort in situational food triggers and reap the benefits of managing your weight loss journey.
RECIPE OF THE WEEK
Easy Microwave Breakfast Sandwich
- 1 Whole Wheat English Muffin
- 1 Slice Canadian Bacon
- 3 Egg Whites
- 1 Slice of Tomato
- 1 Slice Low-Fat Cheese
- Salt and Pepper to taste
- Toast whole wheat English Muffin
- Place Canadian bacon and egg whites in a small microwave safe bowl.
- Microwave on high for 1 minute.
- Remove from microwave and gently stir egg whites.
- Microwave for another 30 seconds.
- Remove and place the cheese over the egg whites.
- Add sliced tomato and spinach.
- Slide onto toasted English muffin.
- Season with salt and pepper.
In August 2007 I was diagnosed with Pre-Diabetes after years of struggling with my weight. With the help of diabetes medications and the diet my doctor put me on, I was able to lose 30+ pounds. But I was not "in-shape", I was just smaller and I knew I needed to find some form of exercise that I enjoyed. In January 2009, I received a copy of The Gazette magazine with the cover and article on BBX Fitness. I decided to give it a try! From the very first class, I was hooked!
Q:I love home cooked meals, but sometimes they can be time consuming. Marinating chicken, fish and meats once or twice a week can save time, but does anyone else have other suggestions on how to save time in regards to home cooked meals?
Jamie A. - IL
Aside from marinating your meats in advance I recommend that you prepare all of your meals and side dishes on a day that you have free for the entire a week. Sunday seems to be a great day for most people. Pre-marinate on a Friday or Saturday and cook your meats and side dishes on a Sunday so you have all of your meals for the entire week. If it's there you have NO EXCUSES!