BITS-O-WISDOM: "Let's play on my mood swings." -- Anonymous

Making Exercise Fun: Juggling for Weight Loss

What better way to get in shape, plus develop hand-eye coordination and impress everyone at parties? I first learned to juggle at my NLP practitioner's and master's training. We'd play with the juggling balls to demonstrate how you could "drop the ball" and just pick it right back up.

SeriousJuggling.com in Portland, Oregon has weighted juggling balls and I got a set. Then I took them home and learned they make a big noise when dropped on the hardwood floor. Better to practice out of doors, except then you may end up with seriously pock-marked grass! Perhaps learn first with normal juggling balls and then move to the weighted ones later.

You don't have to get the real thing either. Oranges make a nice substitute. Start with one orange, and toss it in the air, then catch with the other hand. Toss to the center, and it'll fall correctly. Practice with one hand, then the other, and eventually you'll add another ball, then toss and catch while holding the other in your hand simultaneously. It's fun and great exercise because you're bending, stretching, moving, and laughing too.

SeriousJuggling.com Weighted Juggling Balls

More Balls Than Hands: Juggling Your Way to Success by Learning to Love Your Mistakes, by Michael Gelb

Q & A: For the Weight Loss Queen

Q. I read so much that is contradictory: You should eat big volumes of low fat/calorie foods or you should eat modest portions of all foods because eating the big volumes stretches your stomach and you will always eat bigger portions then. Which is right?

A. I don't agree that the stomach stretches, at least not permanently. Your stomach will stretch to accommodate enormous quantities of food, but it's short lived. It's not like a balloon that get stretched out of shape then stays that way. Your stomach expands and contracts based on what you've put in. It won't stay larger though.

People mistakenly think their stomach is huge, so they get used to eating enormous quantities of food, but it's not the quantity but the quality that your body requires, so if you eat quality food, you'll be satisfied with less. Learning this can take a bit of time though, which is why I recommend EFT for getting past the "I have to eat a lot" type beliefs.

Q. I am watching the thin people I work with and they seem to eat whatever, but usually only half of the portions I eat.

A. My guess is they sometimes over indulge like everyone else, but yes, naturally thin people and those who maintain a good height/weight ratio typically just don't over eat to the extent of their larger neighbor. They do tend to eat what they really want though, and
stay away from things they don't like. Watch and learn.

You'll see how they scrape frosting off cake, or leave the crust, or eat the top off the muffin.

USDA's "What's in the Food You Eat" Nutrition Tool

Download or view online, this searchable nutrient database of typically consumed foods

My favorite online tool is NutritionData.com by Ron Johnson. Very comprehensive and ultra cool. Spend a bit of time getting to know this tool and you'll not need anything else:

NutritionData.com updated 10/30/05 to include Better Custom Entries, Larger Recipes, New Nutrition Facts Labels and more.

November: Best Time of Year to Get Started with Healthier Habits

"Time flies when you're busy eating."

Oops, is October over? Sheesh, these months fly by, don't they? That's why I shave to ask, Why wait to get started? The sooner you start getting your eating on track, and finding ways to move your body more, the sooner you'll see results. As the days and weeks pass by (and they will), so will some of that weight you'd like to stop carrying around. There's no reason to put it off until January.

This is the best time of year to get started with the One More Bite Ending Emotional Eating program. I originally started on my lifetime lessons at Thanksgiving dinner, and no, I didn't deprive myself. I just didn't stuff myself silly that day, and I learned a valuable lesson. The food isn't going anywhere. There will still be pie. I can have more if I want it, and every day doesn't need to be a holiday either.

Enjoy the special occasions and eat like a healthy person otherwise and weight falls right off.

If you want to learn to enjoy the holidays and not gain your usual 15 pounds, then get started with me in the Ending Emotional Eating workshop right now.

One More Bite's Clients Get Results

Here's a small sampling of recent e-mails.

Getting Results by Reading the Daily Bites:
Dear Kathryn, I want you to know I am following most of your advice. I thank you for sending it. I am now down 44 lbs. by following this clean type of eating. Lots of fruit and vegetables. Still have 56 or so to go. But I am making good progress. I just wanted to say thank you. Elaine M."

This is the sort of message that really makes my work worthwhile! Thank you, Elaine, for taking the time to send it.

Kathryn Martyn’s One More Bite Weight Loss workshop is outstanding. I lost over 25 lbs working with Kathryn and learned secrets to lifetime management of overeating. Now I eat anything I want and enjoy it too. I couldn't have done it without her help."

The Daily Bites: Get The Daily Bites. Mini-lessons for how to use EFT in your weight loss program

You can get results with your weight loss efforts if you're willing to put in some effort and open your mind to the possibility of really getting what you want. Read all the OMB articles, get The Daily Bites, and just get started. Today is the day. Not tomorrow, not next Monday, but right here, right now.

On Cooking: Sugarless Frosting

8 Oz Cream Cheese, softened
1 Box Instant Pudding Mix

Mix together, and voila! Sugar free frosting! That was easy.

The Cherry Diet

As usual health claims come and go. Berries are huge in the news now because of cherries and other berries valuable anti-oxidant properties, yet the FDA just can't keep from causing companies trouble, can they? First it's okay to say cherries are beneficial, then they say, no, wait, maybe not. Er, which is it? I use the common sense approach.

Does it make sense that we have a food source on this planet, i.e. fruit producing plants, that wouldn't be good for us? Sure, in the case of poison, but I'm talking about the plants that are sweetened by the sun, and have all kinds of good things for our bodies. Those are good to eat, period (obviously there are exceptions).

Do you get that same benefit from a chocolate chip cookie with cherry bits because the package touts the healthful properties of the cherries? No, you don't. Sorry. Food packaging is a bunch of BS, and if you ignore what you see on the label, you'll be better off. Eat cookies because you want a cookie, and when you want something more healthful, eat as close to the tree (or ground) as possible. That's your best bet.

Body Weight Exercise

T-Mag.com: Great website. All the ways you can work out, without paying one cent for equipment. This is how Hercules worked out!

The MacGyver Workout
by Christian Thibaudeau

Remember MacGyver? He was the guy on TV who could find himself in a precarious situation, say falling off a cliff in a car with the door jammed, and he'd frantically look around--spying a discarded food wrapper, a bit of string, and a pencil, and he'd rig it all up to make an incredible escape mere moments before being crushed to death. He did this week after week. I loved that show. This site shows how to do the same thing with your own body weight and exercise.

Chair Exercises. See how many of these you could do right at your office!

Browning Microwaved Foods: QuiltWave® Wins Technology Award

Usually microwaved food loses something in the presentation: food doesn't brown. Here's a new innovative product which received an award for its Microwave™ QuiltWave® flexible packaging with built-in microwave susceptor (their description). This packaging has been used by Sepp’s Gourmet Foods Ltd, Surrey, British Columbia, Canada, for a microwavable grilled cheese sandwich. Their description is boring and convoluted. Here's mine:

The food is wrapped in a quilted packaging material that's designed to maximize the microwave energy. In other words, they figured out how to get those molecules to do what they want: brown the food while it cooks. Nifty.

Relationships & Food

Do you eat to stuff down your feelings after a fight? Does an argument make you want to chew someone's head off, but instead you chew on a sandwich? Chips perhaps or crunchy cookies?

Relationship issues come up more than anything else with my clients and that's because our day-to-day issues are what drive our eating behaviors, more than anything else. A hassle with your hubby reminds you of times long ago when you couldn't have what you want, when you were scolded but had done nothing wrong and a multitude of other hidden but still present memories. Emotions are stored and then easily come to the surface in times of stress.

What to do? Learn EFT. Easy, quick and effective way to deal with the day-to-day, and then together with ideas for changing some eating patterns the weight starts to fall.

Fitness Ideas for Christmas

Weighted Fitness Vests
If you're clever with a needle and thread (obviously pretty strong thread), you might be able to make one of these, but that's doubtful. Weighted vests are regular vests with small pockets to contain 1/2 pound flat weights. Adding more weight to the vest creates more resistance, thereby helping you burn more calories when you exercise. A quality vest will be constructed so those weights do not bounce around, lest you beat yourself to death while using one.

Highly Recommended

The Xvest is a weighted vest that can accelerate weight loss and boost your performance in nearly any exercise.

The heavier you are to start, the more resistance you already provide without needing to add weight. As you lose the weight, then you may reach a point where you need to increase resistance again (strange as that sounds).

Read Debbie Walker's Accelerated Weight Loss Walking Plan, creator of the WalkVest, (utilizing the weighted vest natch)

Power System's Weighted Vest: 10 2-pound weights included

GoFit 20-pound Weighted Vest

There is an ad where the guy comes in all smiles and his wife frowns when she sees the gift of a treadmill (she's slightly overweight). Fitness gifts can be received with a, "So, you think I'm fat?" response, so tread lightly. Only give a fitness gift to someone you know would appreciate it (like yourself).

Food & Cooking Tips

Turkey Time: Help with Roasting Turkey

Supplement News: Weight Loss Supplements

Here's my review on Hoodia for weight loss

Seeing Yourself Through the Medicare Maze

Medicare Rights Center
Has FAQs, info on Choosing an HMO, Appeals, Coordinating Care, etc. Lots on the confusing Medicare Prescription Drug benefit.

Food Rules: Don't Eat Anything Bigger Than Your Head

I've always thought that was good advice, but these photos of giant burgers tell another story. Don't be alarmed.

End Emotional Eating: If you've taken seminars, read books, bought gadgets, and tried everything to lose weight, and still nothing works, the question could be resolving the emotional issues that have kept you stuck.

The One More Bite 8-Week Ending Emotional Eating Workshop and/or private sessions could be your answer. If now is the right time to end your obstacles to losing all the weight you need get started today. Details 8-Week Weight Loss Workshop and To Register Now

DeafSportZine

Honoring current mainstreamed deaf athletes that play varsity sports for their high school teams.

If you know of any current mainstreamed athletes in your locale please e-mail Barry Strassler so they could be added to this site. Barry Strassler: barry @deafdigest.com (replace the space after barry for the correct e-mail address). DeafDigest.com

Taking EFT to the Next Level

If you want to learn more about EFT, get the DVD series. Low cost, very comprehensive. You can get benefits simply by viewing these DVDs. Examples don't necessarily need to pertain specifically to your issues--they call this "Borrowing Benefits" and it works because while you may be thinking of someone else's issues, you are actually getting a lot of memory connections to yours too, so tapping along with the people in the DVDs helps you attain relief without even trying. ;-)

Learn EFT & NLP for Weight Loss

Website Sightings: Fridge Graph

Fridge Graph is a free website that lets you record and graph your weight over time. You can share your progress with selected friends on-line for extra incentive, or get competitive and challenge a group of friends to lose some weight together.

Yours in good eating,
Kathryn Martyn, M.NLP