WISE WORDS by Lynda Wise
37 Rockland Dr
Toronto, Ontario
M2M 2Y8

416-225-3535
lyndawise@yahoo.com
http://www.wisecoaching.ca
Lynda Wise
B.Sc.  , C.P.C.C.  
Certified Professional Co-active Coach

Helping women reshape their bodies and their baggage!

Weight Loss and Well-being Coach

February 2008
Issue 34

Welcome!

What's in it for you?  A connection, some challenges, a few questions to encourage you to simply reflect about how you live your life versus how you want to live your life.   Feel free to share the answers with me:  I'd love to hear from you.   This is an invitation to focus on where you'd like to change and grow.  

IN THIS ISSUE:  

1.  PERSONAL LIFE COACHING:
The down side of tolerance!  

2.  IF YOU DON'T LOOK AFTER YOURSELF WHO WILL?
Time is so precious!  Lose the weight in 2008!  

3.  FOOD FOR THOUGHT AND THOUGHTS ON FOOD.  
Pizza - some good news - wish it were better!

4.  THOUGHTS FROM MY SWING:
Walking my talk!  

1:  The down side of tolerance  

The Wheel of Life is a tool for assessing your satisfaction with various aspects of your life.  For those who have not experienced it, check out http://www.create-a-space.co.uk/wheel-of-life.htm.  Its magic, in part, is that at first the 8 sections seem to work independently, but soon you realize that when one section of the wheel changes, so many of the others are also affected.  

It is this thought that takes me to the following question:  what are you tolerating in your life?   I ask that because of the indisputable spill over of tolerations on your whole life.   A toleration is something that you don't like but put up with.  You can likely come up with a gazillion excuses for it - money, time, importance, etc.   Some common examples are peeling paint, dull knives, a friend who constantly interrupts, a co-worker who slacks off at your expense, a messy garage and the list goes on.   My challenge for you this month is to create a list of things you are tolerating and then do whatever you need to do to get them off your list - once and for all.

If you're stuck, please call me for a complimentary consultation.  I'd be happy to talk to you about how you can make it happen:  416-225-3535 or email me at lyndawise@yahoo.com.

2:  Time is so precious!  

We need our workouts to give us the maximum benefit!   Here's one way.   Inject your 30-40 minute walk with regular spurts of higher intensity effort.   Alternate your regular walking pace with the fastest-possible walk or even run for a couple of minutes.   Do it often, giving yourself recovery time in between.   This use of intervals will optimize and prolong the positive results you get from the time and effort you put into it.  

2:  Lose the weight in 2008:  Experience support, security and acceptance.  Enjoy learning, progress and victory!

It's the 12 Week Weight Loss Forever Telephone Group,  
beginning Tuesday, Feb.  26 at 12:00 noon eastern.  Become a vital part of the ultimate support group to insure your Weight Loss success.  You deserve to give yourself this gift for a better, longer life.


Please visit http://www.wisecoaching.ca/WL_teleGroup.htm for more information or call 416-225-3535 or email lyndawise@yahoo.com for a complimentary coaching consultation.   This is a fabulous opportunity - you'll love the success, the accountability, the anonymity and the reclaiming of power over your life!

From a former participant:
"I have struggled with my weight my whole life.   I thought I was an expert in weight loss.   It is thrilling to me that Lynda was able to zero in on my missing self care pieces and drive them home so that I could literally change my life."
Martha - Business Analyst, 58 years old


3:  Pizza:  Some good news - wish it were better.

I LOVE PIZZA......  with lots of cheese!   And it only gets better with some toppings.   It can be extremely healthy!   However, I eat it infrequently since it is seldom as innocent as it looks.   In spite of the user unfriendly nutrition guides of some major pizza chains, Ive managed to pin down some actual calorie counts.   To keep it simple, I've used cheese pizza as the one to compare.

Pizza Hut - 1 slice (98 grams, or 3.5 oz.) of a medium cheese pizza (whole pizza is 6 slices) - 230 calories (bet you can't eat just one!).
Sbarro - 1 slice (288 g.  or 10 oz.) of gourmet cheese pizza - 660 cal.  
California Pizza Kitchen - 1 slice (121 grams or 4.5oz.) of a Crispy thin crust pizza - 310 cal.  
Stouffers Lean Cuisine - the whole (171g.  or 6 oz.) cute little 4 cheese pizza, 171 grams and 400 cal.  

Yes, it's difficult to accurately compare, given the different sized slices.   And you've likely figured out that some pizza slices are a meal, while others need to be doubled or tripled to make a satisfying portion size.   Here are some suggestions for your pizza awareness:  
  • Chain restaurants have nutrition guides - at least you can know what you're eating.  Good luck finding/deciphering them on line!
  • If you wish to cut back on the calories, order a thin crust, a reduced amount of cheese, lots of tomato sauce, no pepperoni or sausage and lots of veggies.
  • Fill up on minestrone soup or a salad (low fat dressing - my I'm getting predictable) to start.
  • It's worth considering the home made version for more control:  use a whole wheat flour tortilla for the base, measure the (reduced fat?) cheese, use lots of tomato sauce and healthy toppings.   Bake it in a preheated 375 degree oven for 8-12 minutes, or until the cheese melts.
Many consider pizza a comfort food!   And how exquisite that it can contain a variety of vitamins, a substantial amount of protein, some complex carbohydrates and even fiber.   Enjoy!

I recently was asked the following question:  "Seriously Lynda, why do all of the healthy foods taste bad while the unhealthy, comfort foods taste good?"

So I invite you all to create your own pizza and kill that theory once and for all!


4:  Walking my talk  

In January I wrote "This is a great test for me to walk MY talk under the most seductive of circumstances." That was before my Culinary trip to Israel.   I promised to let you know the results, and here they are.  

First off - breakfast was served buffet style, including many or all of the following:   orange sections, grapefruit sections, dates, figs, apricots, bananas, tangerines, cottage cheese, a variety of yoghurt, cream cheese, cream cheese with garlic and onions, hard cheeses - 3 or 4 varieties, smoked salmon, tuna, 1 or 2 other varieties of cold fish, a generous assortment of breads, rolls and bagels, hot foods - hard boiled eggs, omelets, fried eggs, quiche, fritters, scalloped potatoes, and of course some desserts - cinnamon rolls, Danish pastries, cheese cake and more.   It's pretty hard not to go crazy and I did!   For the first day or two, I probably ate breakfast for 3, single-handedly!   Lunch was multi coursed and dinner was generally a tasting menu with at least a half dozen appetizers, sometimes soup and 3 or 4 main courses with an abundance of side dishes.   And I mustn't forget the range of desserts to "taste".   Days were so full, there was little time for exercise but we managed to squeeze in a couple of exquisite walks along the Mediterranean before the day began.   By the third day, feeling not so happy with myself, I arrived at my jackpot question "Is it worth it?" After that, my sanity returned and I only ate what I really loved.   I still tasted almost everything.   I did not have to finish what was on my plate.   Offending a chef whom Id never see again was not an issue.   Often, one bite was enough.

And the report from my scale?  I must admit, I was not thrilled with the prospect.   Luckily, it was within a pound of my pre-adventure weight.   I call that a victory after the "most seductive of circumstances".  

Did I love it?  Truly I did.

Wishing you what you wish for yourself.  
Lynda





It will be my pleasure to treat you to a gift certificate for each referral who becomes a client!


To arrange for a complimentary coaching consultation,
an interactive coaching workshop,
or a speaker for a meeting or a conference,
contact Lynda Wise at Wise Coaching
416-225-3535 or lyndawise@yahoo.com
Please visit http://www.wisecoaching.ca
All individual and group Coaching is done by telephone.  
Workshops and speaking engagements are done in person.  

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Wise Coaching | 37 Rockland Dr.  | Toronto | Ontario | M2M 2Y8 | Canada