Helping People Reshape their Baggage and their Bodies  

Lynda Wise
B.Sc., C.P.C.C.
Weight Loss and Wellness

February '13
Issue 93

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

Bad Habits!

You can do it, sugar!!

Perfect? Never.

1:  Bad Habits!

Habits come with a perspective.  One individual will adamantly proclaim that nail biting is bad.  Another individual can view nail biting as a blessing that saves the time and money involved in getting manicures!  Perhaps not the best example, but you get the point.  Might you have any bad habits (from your own perspective, of course) that you wish you could change?  Here are four suggestions that could help:

  • Create a new environment.  If your favourite restaurant lures you into eating fish and chips (its specialty), go to a different one that features healthier alternatives.  Eventually the new one will become the habit!
  • Be your own boss.  Talk sensibly to yourself when you're tempted to make the wrong choices.  Listening to that inner voice can actually be effective!  You might even wish to write out your speech and keep copies in easily accessible places.
  • Get enough sleep.  Most people require between seven and eight hours each night.  Less sleep than that can lead to bad decisions and abandoning good intentions.
  • Be conscious of where you can get help...and then ask for it.  Maybe your family, or friends, or co-workers or a therapist or coach can help you become accountable until the old habits are history and the new ones prevail.

2:  You can do it, sugar!

Speaking of bad habits.....The American Heart Association advocates no more than 6 teaspoons of sugar per day for women and 9 teaspoons of sugar per day for men.  The average person consumes 22 teaspoons of sugar per day.  This isn't just about obesity.  There are other health risks that are closely associated with overconsumption of sugar:   hypertension. heart disease, diabetes, irritable bowel syndrome (IBS), attention and memory problems, hyperactivity, anxiety, and depression.  Most of us know that too much sugar isn't good for us, but because of its addictive qualities (similar to other addictive substances), we continue to indulge.

Here are some recommendations that will make it easier to get a sugar habit under control:
  1. Minimize the sugar and sugar products that you allow in your home.
  2. Eat enough healthy food to satisfy your hunger.  You can train yourself so that vegetables, fruit and even dried fruit can satisfy the sugar craving.
  3. Drink plenty of water.
  4. Eat three regular healthy meals each day that combine complex carbohydrates (vegetables, whole grains, and fruits), lean proteins and healthy fats.  This will help you maintain a steady blood sugar level throughout the day and reduce your sugar cravings.
  5. Eating a diet high in fiber also helps to reduce sugar cravings.
  6. Make sure you are not ravenously hungry if you go out to a party or gathering or anywhere where you don't have control of the food available.
  7. Get regular exercise, plenty of sunlight, and adequate sleep. (yup - again)
  8. Recognize situations where you're using a sugary snack to minimize stress or solve your problems.  Instead, take a walk, call a friend, read a book, play with your pet or watch a movie.  Breathe, meditate, listen to music, or take a hot bath to activate your body's relaxation response.  Relaxation helps to balance your blood sugar and reduce cravings.
  9. If you do overindulge in sugar, acknowledge that you slipped, and get back on track as soon as possible.  Let go of the guilt and shame.  Eating sugar is unhealthy, but it's not a sin.  As with other addictions, it doesn't matter if you need multiple attempts to quit, just that you keep trying until it sticks.
  10. Be kind to yourself.  To end the struggle with sugar, learn to nourish your body well and respond compassionately to your own feelings.  The best sugar substitute is genuine self-acceptance.
Many of these ideas came from Jeffrey Rossman, PhD

And if you're serious about healthy change in 2013, start with a complementary call
lyndawise@yahoo.com or 416-225-3535 to arrange it.

3:   Perfect? Never.

For many years, I've had tremendous admiration for the perfectionists in my life.  When they've taken something on, I know it will be done 100% right.  Personally perfectionism is foreign to my makeup.  I've always considered myself an "it's good enough" type of person - maybe 80% give or take a few.  When caught, I've felt badly that my part wasn't perfect, but not badly enough to change.  I sometimes wish that my finished product met the 'perfectionist' standard.

But a recent event has me rethinking perfectionism.  Apparently, on the fourth of July, 2012, San Diego's fireworks display had a glitch.  It was 'perfectly' planned and set to go off over a 17-minute period - but instead it all happened in 60 seconds.  Witnesses described it as the most memorable, outstanding, exceptional display of fireworks ever!

So now I'm thinking - maybe perfectionism isn't always perfect!  

I'm wishing you whatever you wish for yourself!

*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
And please visit :  www.wisecoaching.ca

Individual and group Coaching is done by telephone.  
Workshops and speaking engagements are done in person.  
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Wise Coaching  |  Weight Loss and Wellness Coach  |  416-225-3535  |  lyndawise@yahoo.com  |  www.wisecoaching.ca