WISE WORDS
Helping Women Reshape their Baggage and their Bodies  

Lynda Wise B.Sc., C.P.C.C.  
Weight Loss and Wellness Coach
416-225-3535
lyndawise@yahoo.com
www.wisecoaching.ca

January '10
Issue 56

Welcome!
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.  

IN THIS ISSUE:  

1.  PERSONAL LIFE COACHING:   X-rated

2.  FOOD FOR THOUGHT AND THOUGHTS ON FOOD OR WEIGHT:   Fat Burning Foods

3.  THOUGHTS FROM MY SWING:   It's Complicated

1:  X-rated  

Look at any list that offers tricks or recipes for a better life and you'll find "exercise".   Want to lose weight?  exercise.   Want to live longer?   exercise.  Want to stay healthy?  exercise.   It's on every list!!!!!

The following is an excerpt from a Mayo Clinic article about the top benefits of exercise.   If these don't get you moving, I can't imagine what will!!

  1. Exercise improves your mood.  By stimulating various brain chemicals, exercise reduces stress and calms you down.
  2. Exercise makes you look and feel better, boosting confidence and raising self esteem.
  3. Exercise combats chronic illness.   Regular exercise increases HDL(good cholesterol) and reduces triglycerides, lowering the build up of plaque in your arteries.  Exercise can help prevent osteoporosis, type 2 diabetes, and even some types of cancer.
  4. Exercise helps manage your weight.   Burning calories is the only way to reduce the amount of fat in your body.
  5. Exercise increases energy by increasing the amount of oxygen and nutrients to enter your tissues.  This hugely improves blood circulation and lung function.
  6. Exercise improves sleep, both falling asleep and staying asleep.   A good night's sleep enables better concentration and productivity.  (Although exercising too close to bedtime could actually be over-stimulating and keep you awake.)
  7. Exercise puts the spark back in your sex life by enhancing arousal.
  8. Exercise can put more fun in your life.   Find a form of exercise that you like - perhaps a dance class or competitive game (tennis anyone?) or mall walking (no - there is no minimum age for mall-walking).
So get off your butt.  Get moving.  Start slowly and increase it gradually.   Mix it up - alternate different types of exercise.   Find a buddy to encourage and who can encourage you.  

Still not moving?   Call me!   I dare you to!!!!!   What do you have to lose?  
You may wish to ask yourself, "What is the benefit to me of my sedentary life?"
lyndawise@yahoo.com or 416-225-3535

2:  Fat-burning Foods

At a recent networking event I met a woman who acknowledged that she had a weight challenge and wanted to lose weight.   I explained that as a weight loss coach I help people with multiple facets of weight loss including healthy eating, moderate exercise, adequate sleep habits, self sabotage, portion size, managing temptation, emotional eating....and the list goes on.   She explained to me that she was not interested in my services and simply wanted a list of foods that could burn off fat.   And that was the end of the conversation.

I know I can learn from everyone so I took her request and launched an internet search of fat-burning foods.   Not sure how many hours later, head swimming, I now attempt to pass on the pearls I gleaned!   Sorry, not much that you haven't heard before!

But first off, you should know that there's lots of disagreement in the world of fat-burning experts.   Some foods appeared on some lists, not others.  There are no magic bullets.   I do believe that there are some foods that will likely help your metabolism.   At the very least, they're healthy!
  • fish: lean varieties plus salmon, tuna, and sardines (not lean but the fish oil and omega 3 fatty acids metabolize more readily than saturated fats)
  • lean turkey, chicken, beef, and pork
  • eggs (contain vitamin B12, great for breaking down fat cells)
  • beans - navy, white, kidney, fava, lima, and edamame.  Nix the refried type!  
  • oatmeal, unsweetened if possible (a bit of honey if mandatory!)
  • nuts - pistachios and almonds; watch the serving size please!  
  • vegetables and fruit - most varieties.   And they fill you up so there's less space for the high-calorie stuff.  
  • low fat dairy products, especially yoghurt and milk (3-4 servings/day)
  • surprize......a bit of olive oil, less than 1 tablespoon/day
  • whole grains.   A no-carb diet is NOT the answer: your body needs carbs.   Include servings of whole wheat cereals, pastas, bread, brown rice, etc.   Like proteins, complex carbs take longer to digest, thus burning off more calories.  
  • chile peppers - jalapenos, habaneros, cayenne - raise the heart rate and metabolism
  • green tea and coffee - stimulants which also raise the heart rate and metabolism
Simply stated, consuming fat-burning foods can help but that alone isn't enough to lose weight.   Calories burned must exceed calories eaten.   Bottom line!   Use judgment!   Portion control is a huge must!  And as you've already read, don't ignore the exercise!  
Want to talk?  416-225-3535 or lyndawise@yahoo.com

3:  It's Complicated

Did you see the movie?   For me it was easy to enjoy and lots of fun but one scene stood out.   When that scene came on, there was more laughter in the theatre than I have ever experienced.   It felt fantastic!   What a fabulous release!   Try it - you'll love it!   By "it" I mean the uncensored laughter whether in the movie or simply somewhere in you life.

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
And please visit:
www.wisecoaching.ca

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