By Debi Silber, MS, RD, WHC The Mojo Coach®
So often we set goals for ourselves and look forward to the feeling of success when those goals are achieved. We set the bar high and look forward to the day we can celebrate our accomplishment and for pushing ourselves to a new level of personal or professional achievement. Maybe our goal is to lose 20 pounds, regain our health, improve our business, our financial status or reconnect with loved ones. Regardless of the goal we set, here’s what often happens…
While these goals can inspire us to be, do and have more, we’re often left with a keen sense of disappointment if we fail to achieve them. We feel frustrated, upset, and angry with ourselves as we identify a failure to reach the goal we set as somehow failing ourselves. We may assume that failing to achieve the goal means we’re not capable of change. So often, we also respond to these setbacks by giving in, giving up and staying exactly where we are. So, here’s a thought…
What if instead of setting those lofty goals and only enjoying the feeling of success when we achieve them, what if we took a look at the different areas of our lives we wanted to improve upon and considered another approach. For example, let’s say we want to lose weight, improve our relationships, regain our health, enhance our image or develop a better business, etc.
Then, once we’ve identified what it is we’d like to change, what if we simply committed ourselves to implementing, taking on, doing or trying just one more…
For example, what if you committed to reading just one more page of that inspirational book you picked up. Then, day after day, you simply implemented the “One More Principle” when it came to reading. Can you imagine the feeling of success you’d have over time when eventually you managed to finish the entire book? What if somewhere within that one extra page you read, you were struck by exactly the right words you needed to read at the time? What if that extra page led to a new idea, a new way of thinking, feeling, acting, believing or behaving?
Reading just one more page of a book isn’t a huge commitment but over time, the impact would be profound and the sense of accomplishment would increase your confidence and eagerness to keep moving forward. As far as your health is concerned: What if you committed to eating just one more healthy meal each week. Over the course of a year, that’s an additional 52 healthy meals you’d be eating in exchange for 52 unhealthy meals you would have had, had you not implemented the “One More Principle.” Eating just one extra healthy meal each week (given that we have at least 3 to choose from each day) doesn’t seem like a big deal but exchanging 52 unhealthy meals for 52 healthy ones may just be the thing that gets you to commit to a new way of living.
Maybe that one change leads you to lowering your blood pressure, cholesterol level or getting off of a medication. Maybe that one change reduces your incidence of digestive issues or helps get you back to a comfortable weight and size. Maybe that one change boosts your confidence and inspires to do or try something you were uncomfortable with in the past.
What if this new level of wellness inspires you to then seek out new ways to feel better as you notice an improvement in your mood, level of energy and overall well being? You may notice you’re sleeping better, laughing more and being more productive each day. All of this coming from the idea of simply adding one more…
What if you committed to doing one more minute while doing your usual cardio workout? For example, you’re on your treadmill or going for a walk outside and you simply committed to adding one more minute to your routine. What if that one minute you added was the one minute you needed to come up with a solution to a problem that’s been sitting on the “back burner” of your mind? What if in that minute, you had that brilliant idea or came to a new conclusion about a decision you’ve been putting off?
As far as your relationships are concerned: What if you spent one more minute of focused attention on those you love? Could that extra minute be the one where the dearest people to you feel more loved, valued and appreciated? Could that minute have been the difference where your partner or child opened up about something they’ve been meaning or trying to say and finally felt comfortable enough to share with you? If so, can you imagine the impact adding one minute of focused attention would have in your relationship with your partner, with your kids or with your friends?
As far as your business is concerned; What if you made one more call to get the word out about what you do, took one more minute to speak with your key staff members or spent one more minute showing your clients/customers/patients/students how much you appreciate them? What if in that minute, you learned just what your team needed, cleared up a misunderstanding with a prospect or found out what it is that encourages someone to want to work with you? One minute isn’t a deal but when it leads to a happier staff, better communication and more satisfied clients, it sure is.
What if you took one more minute to appreciate all that you have, all of the blessings you’ve been given and all of the opportunities that have come your way? What if you took one more minute to show your gratitude for the kindness of another person, for the health you’ve been given, for the laughs you shared with another and for beauty that surrounds you? It’s those seemingly insignificant little bits of extra effort, focus, time and attention that over time yield big results. So with this in mind, what’s your “one more?”
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Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
Want to Know the Secret to Radiant Health?
Perspective: One of the Secrets to Radiant Health? By Debi Silber, MS, RD, WHC The Mojo Coach®
We’ve all heard that our perspective, which is our outlook, slant, or point of view is important when it comes to our happiness and success. It’s our perspective that acts as the lens to our view of the world around us as well as how we act and how we react to all that we see. All we need to do is look around and see how those with a positive perspective, who embrace life with passion and a desire to create and contribute-‐thrive. We also see that those with a negative perspective, who numbly get through their days often do little more than survive. Well, not only does our perspective create the life we live, it’s also one of the greatest contributors to a life filled with health and wellness or…illness and disease.
Two people can be in the exact same position and it’s their perspective that can create or compromise their health. For example, picture two people sitting in traffic. It’s the same situation for both but the way they each choose to view the situation can be entirely different. One person can be using the time to unwind, listen to music, listen to an audio book or learn something new through a recording or CD. Another person, in the same situation, becomes angry and frustrated, choosing to use that time to bang on the steering wheel and drown in a sea of stress induced hormones. While it’s the same situation for both, it’s the one who’s choosing a more positive perspective and reaction to the event that will enjoy greater health and wellness. Why?
Unmanaged, chronic stress coming from a negative perspective creates physical, mental and emotional wear and tear. It’s hard to imagine because we relate something physical to a physical problem. For example, you stub your toe, it hurts. So how can a feeling or emotion (which is driven by our perspective) cause illness, even disease?
We have either positive or negative emotions and every emotion bathes the body in hormones and chemicals. Positive emotions such as feelings of love, joy and happiness, flood the body with “feel good” hormones and endorphins which nurture, heal and support the body (these are the same chemicals that are secreted during a “runner’s high.”) On the other hand, every negative emotion floods the body with stress hormones. These are the hormones that are ignited by the stress response, which is crucial to your survival but damaging when continuously released. This stress response, which we know as the “flight or fight” response, is what enables you to react quickly in order to get out of harms way.
For example, if a car is coming towards you, it’s this magnificently designed response that enables you to quickly jump the curb to safety. It’s designed to keep you safe and works perfectly over the short term. When under chronic stress coming from a negative perspective however, this same system is ignited…and not turned off. This same system that’s designed to protect you over the short term is causing enormous wear and tear over the long term leading to symptoms, illnesses, conditions and disease.
Think about how your body reacts to feelings and emotions. You may become angry and your face reddens, you’re nervous and you get “butterflies”, you’re embarrassed and you blush, you’re upset and you may get a “sour stomach.” These are all physical responses to a feeling or emotion. They’re also single instances and we can immediately see a physical reaction take place. If the body reacts this way to a single incident, what happens when you’re under constant pressure, continually angry, frustrated, discouraged and upset? What happens when you add to this the stress and strain from trying to be a good partner, co-‐worker, employer/employee, parent, child, sibling, neighbor or friend? What happens when you continuously replay negatively charged events from long ago, hang onto past grudges and hurts, feel hopeless, helpless, pessimistic or frustrated with your business, your relationships…your life?
Stress causes aging, weight gain, illness and disease. It suppresses your immune system, making you more vulnerable to bacterial and viral invasion. Stress delays wound healing, affects every organ, system and every cell you have. Have you ever seen someone and thought, “Wow, they look like they’ve had a hard life” or noticed that they really haven’t aged well? The way they’ve handled their stress is written all over them.
Our bodies are billboards telling the world how we’re handling our stress. When we’re healthy internally (through a positive outlook and perspective) it will show itself externally through an energetic, vibrant, healthy and youthful body. When we’re unhealthy internally, it will show externally and our bodies will rat us out like a six year old telling on their sibling. Just look at someone’s face. Either laugh or frown lines will permanently etch themselves on someone’s face according to the facial expression they used most. Laugh lines or deeply burrowed frown lines-‐what do you see when you look in the mirror?
Nothing has meaning until the meaning we give it. What this means is that besides the two intrinsic fears we have of falling and loud noises, nothing is scary, threatening, upsetting or aggravating unless we decide it is. On the other hand, nothing is great, wonderful or terrific unless we decide it is either. What’s at the core of how we view things and the meaning we give to things? You guessed it, our perspective.
Our perspective is formed by our belief system, our environments, our relationships, our values, our upbringing and so much more. These variables come together and form a positive or negative perspective. It’s sort of like when we bake a cake. Put in a variety of different fresh, delicious ingredients that work well together and you’ll have a fabulous and positive outcome. Put in rotten eggs, stale flour and sour milk and it should be no surprise that you’ll get…exactly what you put in.
If we view situations and circumstances from a pessimistic and negative perspective our glass will always be half empty. If we choose to go the more positive, optimistic route, we’ll see that same glass as half full. The real beauty of this is that if we discover we lean towards a negative perspective, we’ve been thinking negatively or only seeing a half full glass, this is something we can change…if we choose.
Understanding that a positive perspective leads to a rewarding, fulfilling as well as a healthy life may just be the catalyst you need to change your perspective to enjoy these benefits. With this in mind, which perspective will you choose?
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
Ten Tips to Reduce Workplace Stress
By Debi Silber, MS, RD, WHC The Mojo Coach®
Workplace stress contributes to so many health issues including aging, weight gain, illness and disease. Feeling stressed during your workday? Here are a few simple tips to help you stress…less.
1. Learn how to say “no”. When you’re already overextended, taking on additional tasks will only create more stress and anxiety. Stop piling onto your full workload by learning how to say “no.”
2. Make your workspace work for you. Personalize your workspace with things that calm and soothe you. That could mean pictures of loved ones or photos of serene settings, something calming on your desk or even music playing softly around you. You can also download apps with sounds like waterfalls, birds, rain, wind or whichever sounds give you a sense of peace and serenity.
3. Keep things in perspective. Sure you have projects to finish and deadlines to meet but stress is tied to many diseases and is a main reason for many emergency room visits. Is what you’re getting stressed over worth losing your health?
4. De-‐clutter and organize your workspace. Make the decision to keep, file or toss then organize everything left within in your space so things are easy to find. Clutter creates stress by vying for your attention so de-‐clutter your space to de-‐clutter your mind.
5. Improve your productivity. Take note of how you’re scheduling your workday and what you’re spending your time on. For many people, delegating certain times to check email, make phone calls, schedule breaks or work on specific tasks is a great way to get more done with less stress.
6. Be realistic. Go for progress, not perfection because trying to be perfect is a perfect recipe for stress. Of course you want to do a good job but take the pressure off by learning what’s good enough in order to keep your stress in check.
7. Steer clear of “energy vampires.” We all know them. They’re the people who drain you of your time, energy and motivation…if you let them. They also increase your stress. By spending time with those who are positive, uplifting, fun and inspiring you’ll reduce your stress while being encouraged to be, do and have more.
8. Exercise. Burn off some steam by taking regular breaks to move and stretch throughout your day. Exercising before your workday can set the tone for a productive, energetic day while exercising after your workday can help reduce your stress before you come home. No matter when you exercise, working out regularly is a great stress reducer, encourages more restful sleep, reduces your risk for stress related conditions and disease in addition to having so many other physical, mental and emotional benefits.
9. Take an objective look at your job/career. Stress is often a result of dissatisfaction and a lack of joy. Are you enjoying your work? Does it bring you satisfaction and fulfillment or is it only a means to a paycheck? Maybe it’s time to change your responsibilities, take on a new challenge or possibly a new career. Work doesn’t feel like work when you’re doing something you love so take a look to see how you’re feeling about how you spend your day.
10. Have more fun. Being responsible doesn’t mean you can’t have fun. Lighten up and laugh more by being mindful of who and what you’re allowing into your life. Negative people, programs and information increase anxiety, stress and fear while positive influences strengthen your immune system and make life more enjoyable. Be strict about the messages you allow yourself to see, hear and absorb.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
Fit Body = Fit Mind
By Debi Silber, MS, RD, WHC The Mojo Coach®
We all know the physical and physiological benefits of regular exercise-‐reducing our risk for disease, creating a lean, fit, toned body, improving our quality of sleep, greater energy, vitality and so much more. However, working with hundreds of clients for twenty years, I’ve seen time and time again another incredible yet often overlooked benefit from regular and consistent exercise…the link between a strong body and a strong mind.
Here are just a few of the ways this link occurs:
• Regular exercise gives us a sense of control. When so many things are out of our control, we can become anxious, agitated, stressed and uncomfortable. Exercise is something within our control in the way we exercise, the level of intensity we put in, how often we exercise and the results we receive. Gaining control in certain areas of our life reduces anxiety while giving us a greater sense of order and routine. This creates the sense that we’re living proactively, where we’re creating the life we want vs. living reactively where we’re reacting to life happening to us.
• Exercise gives an increased ability to focus and concentrate. Because exercise encourages more restful sleep and clarity, we wake up sharper, refreshed and energized vs. fatigued and lethargic. Those are qualities that give us an edge and advantage in business as well as life. We have better retention; getting more from what we read, hear or see. We’re also able to react more quickly whether it’s an immediate business decision that needs to be made or a life threatening response that needs to be acted on. Through regular exercise, our reflexes are quicker and sharper.
• Exercise impacts the way we carry ourselves. Through regular activity, our posture improves, we hold ourselves straighter and with more confidence. This increased
confidence impacts the way we move, our body language even our stride. How does this translate? To others we’re seen as being more competent, confident, successful and trustworthy.
• Our image. The better we feel, the more interest we often have in conveying that healthy image through the way we dress, speak and move. With an improved image, we may want to dress better and take better care of ourselves physically/mentally/emotionally/spiritually while giving ourselves the self-‐care we need to nourish our body and mind.
• Self-‐love. The more we love ourselves, the greater capacity we have to love others. Giving ourselves the gift of fitness shows ourselves we’re worth the time and effort it takes to achieve a healthy and fit body and the result of our self-‐love benefits all within our care and reach.
• The qualities we have. When we exercise regularly, it demonstrates qualities such as consistency, persistence, commitment and dedication. How does this help us in business? When someone looks to do business with someone and they see that they have these qualities when it comes to fitness and health, they may subconsciously assume that they have those same qualities when it comes to doing business as well. Wouldn’t you want to work with someone who feels a strong sense of dedication and commitment when they’re doing work or are in partnership with you?
• Less stressed. This happens in a few ways. One is through the rhythmic movement of aerobic activity (ex: walking, running, etc.) Thoughts that have been sitting on the back burner have an opportunity to be brought to the surface and thought through, similarly to one of the many benefits of meditation. A reduction in stress also happens through high intensity physical activity (ex: interval training, bootcamp classes, kickboxing, etc.). High intensity activity or punching/kicking like the kind in a kickboxing class can let out all the steam from a frustrating day.
• Confidence. When we show ourselves that we’re committed to taking care of our bodies, it increases our confidence. This improved confidence may be just what we need to feel confident enough to try something else out of our comfort zone whether that means seeking out new relationships or exploring other personal or professional opportunities.
• Improving our quality of life. As we age, daily activities we take for granted now become more difficult if we fail to preserve our strength and health. Things like walking, taking the stairs, carrying packages, tying our shoes and even getting out of bed require muscular strength and flexibility. Preserving our independence, dignity and pride can often be achieved by preserving our strength.
• A healthy way to self-‐medicate. Exercise floods the body with “feel good” chemicals and endorphins. This is the same feeling that non-‐exercisers may try to achieve through other self-‐soothing and self-‐medicating behaviors like overeating, compulsive shopping, drinking, smoking, taking drugs or getting involved in reckless behavior.
• A healthier perspective and improved emotional outlook. Because of the mental and emotional benefits of regular and consistent activity, a healthier and more positive perspective and emotional outlook typically emerges. Just try to be as angry or upset about a situation after a rigorous exercise session or a beautiful jog on a gorgeous running path. It’s impossible!
• Greater emotional strength and a way to reduce symptoms of depression. Because of the power of exercise from the endorphin boost to the improved confidence, greater sense of control and so much more, exercise can help to combat and alleviate symptoms of depression. In fact, studies are showing that many health professionals including those in the fields of mental health who have incorporated exercise into their work with depressed patients have reported positive results.
• Exercise makes us feel good. After all, isn’t that what we’re after?
Over the years, I’ve worked with so many people who wanted to improve their physical strength so they can gain the “mental muscle” needed to come back after a crisis, illness, tragedy or trauma. Whether recovering from a disease, choosing a new professional path, getting back in the game after a divorce or bouncing back from a setback, I’ve seen countless times how a strong body leads to a strong mind…and how exercise is one of the most powerful means to get there.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
Is There a Link Between Fatigue and Weight Gain?
The Link Between Fatigue and Weight Gain By Debi Silber, MS, RD, WHC The Mojo Coach®
Is there any connection between eating to stay awake and the obesity epidemic? The answer is a resounding yes. Here’s how…
When we’re tired, we often turn to food to help us stay awake. The foods we choose are foods high in sugar because we’re looking for the immediate energy surge sugar often provides. Those high sugar foods we reach for when we’re tired are calorically dense yet nutrient void which means we’re taking in a lot of calories with little nutritional value. When the body takes in more than it can use, the only option it has is to store it in the form of fat for use at a later date.
Here’s what happens after a high sugar binge. The sugar rush is short lived due to a dramatic spike and drop in blood sugar and energy levels. The surge of insulin that was released during the high sugar binge then encourages the intake for more sugar. So this high sugar diet, which may have originally begun as a need for more energy, encourages an overuse of sugar and we go from binge to binge on a roller coaster ride of sugar induced energy and eventual weight gain.
When we eat to stay awake, we also secrete stress hormones such as cortisol. When over secreted, one of the things cortisol will do is stimulate our appetite for high sugar and high fat foods. So we find ourselves reaching for high sugar, high fat foods we may not have chosen if those hormones were never secreted due to a lack of sleep. It’s a dangerous cycle, which begins with the need for sleep but ends with overeating and obesity.
Another problem that occurs when we’re tired is that we don’t have the mental clarity or focus required to pre-‐plan healthy meals or snacks. We grab what’s easy which is often prepackaged “sub-‐food” loaded in sugar, fat and calories. When we’re tired, we’re also more likely to eat fast food and takeout food, which can be caloric time bombs as well.
Finally, when we’re tired and we eat to stay awake instead of getting enough sleep, we prevent our bodies from getting back to a normal sleep cycle. Without getting back to a normal sleep cycle, hormonal levels continue to stay unbalanced, hormones continue to be secreted and a healthy sleep cycle and hormonal balance is kept at bay. This leaves us to continue to search for ways to increase our energy…even if it’s causes excess weight or obesity.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
Tricks to Eating Out Guilt and Weight Gain Free with the Mojo Coach
Restaurant Tips and Tricks
By: Debi Silber, MS, RD, WHC The Mojo Coach®
While traveling often involves a change in our usual eating and exercise routine, one of the greatest reasons why we put on “travel pounds” is due to how we’re ordering our food and what we’re eating at different restaurants while away. Is there a simple way to navigate a restaurant menu? All it takes is a little education and as usual…a plan.
Let’s start with a short lesson in menu reading. Certain words indicate a food choice is healthy and lean while other words indicate a food is loaded in fat, sugar and calories. What are some healthy menu words to look for when menu reading? Terms like baked, broiled, steamed, grilled, roasted, seasoned, poached, seared and red sauce usually imply that the food is cooked with less fat. While these foods may still contain added fat in the form of oil, butter and cream there is at least the potential for a leaner entrée when ordering foods with these descriptions. So if those are some of the words that indicate a leaner choice, what would be some menu words to watch out for? Words like fried, breaded, battered, crispy, cheesy, buttery, creamy, sautéed, stuffed and white sauce are just a few. Descriptions like these indicate the food is high in fat and calories so if you’re choosing to order foods with these descriptions, use your discretion and limit your portions.
Now that you know some healthy and “red flag” words, what are some tips to use when ordering your meal? Here are a few ideas.
• For a lighter meal one option can be to order an appetizer (as long as it’s a healthy one) with a salad or two healthy appetizers instead of a high fat/calorie entrée.
• You can start with a clear-‐based soup or salad versus a cream based soup.
• You can ask that the bread basked not be put down on the table. If that’s not an option, make a rule about how much you’ll have before you go and stick to it!
• At a buffet or salad bar, load up on the vegetables and watch out for high fat toppings and mixtures.
• You can portion off half of the entrée and share it or pack it up for another meal.
• You can use the opportunity to enjoy what the restaurant is known for; enjoying a small portion of those foods which are unique, interesting and symbolic of that restaurant while avoiding ordinary foods that you can have anywhere.
• You can substitute fruit, salad or steamed vegetables in place of high fat side dishes.
• You can use condiments like ketchup, mustard, vinegar, lemon and salsa versus butter,
sour cream, cheese or creamy sauces.
• You can ask for foods “dry” or with sauces on the side.
• You can use the “fork trick” for your salad. Some of us have the best of intentions when ordering salad with a high fat dressing on the side yet by the end of the meal, they find they’ve used up most of the dressing. I always encourage using a salad dressing you love because salad is too important of a food to be turned off to by a poor tasting dressing. With the “fork trick” you can have a dressing that’s loaded without the damage! Here’s what you do: Instead of piercing the salad first then dipping it into the dressing try it in reverse! Dip the fork in the dressing first…then pierce the salad. You’ll still get the flavor you love without using nearly as much as if you did it the other way. I do this daily with my favorite salad dressing and one of the most high fat salad dressings there is-‐ Thousand Island… and it’s worked for years!
So now that we’ve covered a few words to watch out for and some healthy ways to order, what are some behaviors to try so you can enjoy your meal guilt and weight gain free?
• With food still left on your plate, you can casually add some salt, pepper or other seasoning that would make the entrée less appealing to you.
• You can put your napkin on the plate indicating (even if it’s only to yourself) that you’re done.
•You can say something like “Wow that was great, I’m stuffed.” Making a public declaration like that or another you’re comfortable with may make you think twice about digging back in once again.
You can push your plate out of reach. You can put the opposite ends of your utensils onto the plate. Now they’re unpleasant to pick up.
You can pay attention to things like:
-‐The flavor, texture and aroma the food was designed to give.
-‐The atmosphere and ambience of the restaurant.
-‐The conversations and connections with those you’re with.
Being more mindful of your surroundings will help you feel more satisfied with less food.
When drinking alcohol, you can pre plan the amount you’ll have and stick to it! Remember, if you “fail to plan, then plan to fail!”
You can slow down! Put your fork down between bites, drink plenty of water to help pace yourself and enjoy heaping conversations versus heaping portions of food!
One of inconvenience the waiter/waitress or bring attention to themselves. Remember, chances are the restaurant staff has heard your requests before. Also, if you don’t order a meal the way you’d like, the only person you’re really inconveniencing is yourself because you won’t feel proud of the choices you’ve made as well as the way those choices make your body look and feel.
Restaurant ordering doesn’t have to be a daunting and confusing task. It can be simple, delicious and enjoyable with some education and a few smart choices. Enjoy!
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
The Mojo Coach to the Rescue!
Overfed and Undernourished
By Debi Silber, MS, RD, WHC The Mojo Coach®
With 24/7 access to nutritionally depleted, technologically created, chemically treated “food,” many of us are taking in thousands of calories that do little to sustain us, let alone nourish us and encourage us to thrive. With so many of us existing this way today, is it any wonder why we struggle with our weight and health?
It’s so easy to grab prepackaged, convenient vending machine, drive thru or shelf food but what price are you really paying for all that “convenience?” Larger sized clothing, higher medical bills and a decreased quality of life are just a few. Why? Our bodies are designed to eat fresh, natural, whole foods that supply us with an endless array of vitamins, minerals, fiber and incredible nutrients. Denying yourself of what truly healthy food provides robs you of your health, youth and vitality.
Here’s what also happens when you eat this way. Foods that don’t nourish you also don’t truly satisfy you. So, we overeat in a search to find that satisfaction that those unhealthy food choices simply can’t provide. Of course all of this overeating causes weight gain and when our weight starts to impact us enough, we may severely restrict ourselves believing that deprivation and discomfort is the only way to achieve lasting health and wellness.
When we simply can’t endure the deprivation any longer, we go right back to eating the way we were eating, only to feel we have somehow failed because of a lack of willpower or compliance. These emotions often encourage self-‐soothing behaviors and, if we typically use food as our drug of choice, we’re looking at an ongoing cycle of mental, physical and emotional upset that could largely be avoided by changing the choices we make and the way we look at food.
Not only does this pattern chip away at our confidence and self-‐esteem, it keeps us on a
rollercoaster ride of blood sugar, mood and weight fluctuations. It lays the groundwork for insulin resistance (a pre-‐curser to diabetes) and other chronic illnesses while keeping us frustrated, discouraged and exhausted. It impacts our digestive health, our adrenal glands, fertility, our skin, hair, immune system, sleep, our ability to heal and so much more.
Now, before you get frustrated with yourself and think that your current eating behavior is simply the result of laziness or bad habits, give yourself a break. For many, this eating pattern causes intense cravings, so your desire for these high sugar, empty food feels almost drug like. The sense of temporary numbing and calm you feel after overloading yourself with these foods floods your body with hormones and chemicals, which offer temporary relief-‐similar to a drug like state. Unfortunately, eating this way only further depletes and desensitizes your body; making it more and more difficult to achieve a healthy hormonal balance, taste sensitivity and sense of freedom as well as preventing your body from achieving a natural, healthy weight.
Can this be changed so you feel a sense of peace and calm around food? Can food be used to nourish your body and mind without fear? Can you change eating behaviors that have left you overweight, undernourished and frustrated for years, even decades? Of course! It starts with awareness and then a plan.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
The Mojo Coach: The Impact of Our Daily Choices
By Debi Silber, MS, RD, WHC The Mojo Coach®
Every choice we make throughout our day brings us further or closer to the health, relationships, level of financial success and lifestyle we want most. Every choice we make gives us a new opportunity to learn, grow and evolve…or stay stagnant, small and stuck.
Every choice we make opens the door to a new way of thinking, acting and behaving…or pulls us further into an old belief system, pattern or way of living that no longer serves us. Every choice we make is a decision to move forward…or stay behind.
Each day we make hundreds of choices. We choose what we wear, what we eat, how we relate to those around us, how we care for our bodies, our minds, our spirits, how we “show up,” how we nurture ourselves and those we love and so much more. For most of us, so many of these choices are so habitual, we fail to recognize them as a choice at all because we don’t even realize we’re making them. So, with this in mind, here are a few key areas in your life where daily decisions are continuously being made. I invite you to take a look to see how those daily decisions are moving you closer or further away from the life you truly want.
Health-‐nutrition/fitness/wellness
Nutrition-‐what food choices are you making? Are you filling your body with real, whole, nutrient rich healthy food or processed, nutrient void, calorically dense “sub food?” Are you choosing to fill your body with chemicals, toxins, substances and ingredients your body is unable to recognize, metabolize and process? Imagine a few years into the future. If you
continue with the choices (including the portion sizes and eating behaviors you currently have) how will these choices impact your body? Will they lead to a lean, fit, healthy body filled with energy and vitality or will they possibly lead to weight gain, sluggishness, ill health, conditions, even disease?
As far as fitness is concerned, are the choices you’re making creating a lean, toned, flexible and strong body? Note how active you are and the way you move throughout your day. As a result of your daily activity (or inactivity) are your muscles, tendons and ligaments becoming stronger and more pliable? If you were to continue with your current level of activity, how will your body look and feel years from now? Will those choices keep you healthy, keep you flexible and improve your quality of life because you’ll be able to maintain your health, strength and stamina?
Relationships — How do you relate to those your love? Is your current method of communicating bringing you closer or further away from having loving, positive and supportive relationships filled with love, fun and intimacy? Are you expressing yourself in a way that if you continue, over time, would your relationships improve…or become strained? How about with friends, associates, coworkers and acquaintances? Take a look at the current way you speak, handle and sustain these relationships. If you continue making the same choices as to how you’re currently communicating, over time will they thrive…or fizzle?
Business/financial — Are the daily actions you’re currently taking to grow your business leading to more opportunities, more prospects, more deals, better relationships with your clients and better financial results? Are those daily actions growing your business, your platform, your reach, client base and reputation…or keeping you from moving forward? Are your daily activities productive and bringing you closer to the type of business and financial success you want? Are the daily choices you’re making supporting your career growth? Taking the same choices you’re currently making and looking a few years into the future, will those choices have helped…or hurt your chances for financial and career success?
Personal development — Every day we’re filling our minds with things that enable us learn and grow or things that keep us stagnant. For example, what TV shows are you watching and what messages are you allowing into your mind? Are you watching violence, vulgarity or listening to gossip, negativity, criticism and judgment? If so, over time how will these daily choices have impacted you? On the other hand, if you chose to only allow positive messages into your mind, can you see how this choice will impact you later on? For example, if you’ve made the choice to take 10 minutes each day to read, meditate, journal or learn something new, what impact would that choice have created in the future for you as opposed to a daily decision which may currently be filling you with negativity and fear?
Lifestyle-‐relationships/stress control
When it comes to your lifestyle, are the current choices you’re making creating a lifestyle that’s filled with joy, passion, purpose and fulfillment…or stress, overwhelm and unhappiness? Take a look at the small, daily actions you’re taking in regards to how you spend your time. Are those choices leading to greater joy and happiness or is the time filled with tasks you find unsatisfying, unrewarding, unproductive and unfulfilling? Take a look at the daily stressors in your life. You’re making a choice as to how you act and react to every one of them. Are those choices creating the health and wellness you want or will they leading to stress related issues and overwhelm?
All of the questions above are meant to create awareness as to how seemingly small daily actions, compounded over time bring huge results. Unfortunately, we don’t see the impact of those small daily actions until they’ve lead to a profound result…good or bad. I invite you to “course correct” any small daily actions that may possibly be leading to a negative outcome. Of course many things are out of our control but if there’s one thing constantly within our grasp, it’s our right to choose the thoughts, behaviors, actions and habits that lead us to wherever it is we want to go.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
The Mojo Coach Weighs In: Why Do We Overeat?
The Who, What, When, Where, How and Why of Weight Loss
By Debi Silber, MS, RD, WHC The Mojo Coach®
One of the most common reasons why many of us struggle with weight loss and weight
maintenance is because we fail to look at the: who, what, when, where, how and why we
actually gained the weight in the first place. Once we’re able to ask ourselves these questions
and come up with some insightful answers, we can understand how to finally create a weight
loss plan that actually works. The first place to start is with the who of weight loss.
1. Who triggers you to overeat? It can be a boss who triggers us to grab foods to calm or relax us
after a stressful day at the office. It can be a friend or partner who encourages us to overeat
because they want a “food buddy.” It can be someone who shows their love for you through
the food they’ve prepared and we eat to avoid hurting their feelings.
2. What types of foods you are eating? Are you having a problem with your food choices, eating
too much junk food, takeout, prepared or fast food? Are the foods you’re choosing high in fat
and sugar? Are your portions too big and you’re finding yourself “economy sizing”, “super
sizing” or “value sizing?” Are you choosing foods that don’t satisfy or fill you adequately? Are
you taking in too many liquid calories?
3. When are you overeating? For many people, weight issues stem from over eating the same
foods at the same time. For example, many moms find they over eat their children’s snack
foods, between 3-‐4pm. Others find that late night snacking while watching TV is the place
where they’re taking in too much.
4. Where are you doing most of your overeating? Many people find that they overeat at the
kitchen counter while preparing food and snacks for others. Others find that the living room
couch after a long day is where the damage is done and still others can blame weight gain on
the Saturday night breadbasket at their favorite restaurant.
5. How you’re over eating? You can be eating socially, mindlessly, binge eating or eating
emotionally. With social eating you’re not hungry, but you’re simply eating to be a part of the
group or the experience. You may be concerned about being judged, criticized or questioned if
you don’t eat what everyone else is eating so you use the opportunity to eat foods you’d
normally limit or avoid. With mindless eating, you take in extra food as you’re passing it to
others, when you grab something as you see it on the counter or someone’s desk, eating while
preparing food or eating while reading, watching TV or doing anything else that takes your
attention away from concentrating on what you’re eating. Poor food choices or eating to
improve our feelings or mood are the most common reasons for binge eating. For example, a
diet high in sugar often encourages binge-‐eating behavior because the sugar provides a quick
energy surge followed by an energy crash. That crash encourages a high sugar binge in order to
regain that energy so quickly gained and lost. With an emotional eating binge, we overeat to
calm, numb or relax. It’s used as a means to self soothe and self medicate. It’s a technique
we’ve employed to deal with our stress, fears, anger, frustration or hurt and we eat to
encourage a boost of serotonin, one of the body’s “feel good” chemicals.
6.Why are you overeating? Questioning yourself after a binge is one of the best times to ask
that question. With compassion and without judgment, simply ask yourself “what do I really
need?” or “what was I really looking for?” Rarely is it food and more likely it’s compassion,
security, sleep, friendship, a fulfilling project, satisfying relationship, enriching and meaningful
job, more confidence or simply a call for a better way to handle your stress.
The more we understand the: who, what, when, where, how and why of weight loss, the better
we can create a plan that works for us…not against us. While it may take some effort to come
up with the answers, every answer you find brings you one step closer to gradual yet lasting
weight loss.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading
health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of
the healthiest, most dynamic, energetic and successful people today. Sign up for your “10
FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and
videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
The Key to Fitness Success
Consistency: The Key To Fitness Success
By Debi Silber, MS, RD, WHC The Mojo Coach®
Not seeing results from your workouts? Getting frustrated with finding the right fitness routine? The problem may not be with your fitness program but with a lack of consistency. Consistency is the key to making exercise a lifelong habit…and getting results. Here are a few tips to help you stay consistent.
1. Exercise in the morning. As the day progresses, tasks, chores, responsibilities and fatigue can often knock exercise right off the list of priorities. By exercising in the morning, fewer distractions come up and can help ensure you get your workout in. Not a morning exerciser? If possible, try to go to sleep a little earlier so you’re not skimping on your sleep. Then, set the alarm to get up 15-‐30 minutes earlier on the first day. Commit to a “no snooze button” rule and slowly get out of bed. Next, before you leave your bedroom, immediately put on your workout clothes. It gives you that mental push to get your workout in so you don’t reconsider or get sidetracked.
2. Have a plan to prevent boredom. Just as you get bored, so does your body. If you stay with the same routine, you’re body doesn’t have to work as hard to get through it and you won’t see the results you’re hoping to achieve. Could you have one routine for Monday, Wednesday and Friday and another for Tuesday, Thursday and Saturday? How about mixing it up with a variety of classes, DVD’s, running routes or fitness equipment? What about changing the levels of intensity on your treadmill by throwing in some sprints, doing some plyometric moves or jumping rope? By creating a plan to keep your routine fresh and challenging you’ll be more likely to stick with it, stay consistent and see results.
3. Set realistic and achievable goals. Your goals should be challenging enough so it’s something to strive for yet realistic enough so that you can enjoy the feeling of success once you achieve them. To have a goal of losing 20, 50 or 100 pounds or getting toned and bikini ready is great, but how can you break that down so it doesn’t seem like a huge mountain to climb? A simple way to do this is to set a yearly goal, then break it down to months, then weeks and finally into what you need to do each day in order to achieve your ultimate goal.
4. Track of your progress. If your goal is to lose weight or train for a specific event, find a way to track your progress so you can stay motivated and enjoy the feeling of progress. It can be as simple as marking days off a calendar, keeping a fitness or food journal, or creating a system of your own. It doesn’t matter how you track your progress as long as you keep it simple enough so you can easily add it to your routine and see how you’re moving towards your goal. There are also some great apps you can download which can help you track your progress along with helping to keep you motivated.
5. Keep it fun. Discover your unique “fitness personality” to create a program you find fun and enjoyable. Maybe that means a class, an organized sport, DVD’s, finding a like-‐minded fitness buddy, or loading up your IPod with upbeat songs and hitting the pavement. The more you learn about what you need so that exercise becomes fun, the longer you’ll stick with it and the more you’ll see results. It’s all about finding something you enjoy and creating a routine around it so you’ll look forward to getting your workout in.
7. Celebrate success. Once you reach a goal, even if it’s a small one, be sure to celebrate! Whether that means treating yourself to a new song for your music playlist after each workout, some downtime, a manicure, getting together with friends, new exercise clothes or equipment, it’s important to acknowledge and recognize your achievements. It gives you an opportunity to be proud of yourself and keeps you moving forward.
Just as the key to real estate is “location, location, location” the key to exercise results can be found with “consistency, consistency, consistency!” By working towards being more consistent with your fitness, you’ll be on your way to creating and maintaining that sleek, lean, toned and healthy body you want.
Debi Silber, MS, RD, WHC The Mojo Coach®, founder of www.TheMojoCoach.com is a leading health, fitness, wellness, lifestyle, self-‐improvement expert and THE secret behind some of the healthiest, most dynamic, energetic and successful people today. Sign up for your “10 FREE Strategies to Get You Lean, Sleek and Sculpted”! (These are complete programs and videos) and take the FREE “Mojo Lifestyle Assessment” to see how you score.
Author of:
-The Lifestyle Fitness Program: A Six Part
Plan So Every Mom Can Look, Feel and Live Her Best
-A Pocket Full of Mojo: 365 Proven Strategies To Create
Your Ultimate Body, Mind, Image and Lifestyle
www.TheMojoCoach.com