Logical Weight Loss

You didn't do well avoiding the chicken wings, potato chips, etc and now you feel bad cause knew the scale was going to go up (and it did). Now what? 

Well you could shame yourself to death, make yourself feel bad, which will lead to you making yourself feel better with FOOD.

Or,

You can realize your human, go cook yourself some better food and get back on track. 

The road to weight loss seldom a straight line, and by that I mean its never a straight line. 

Get back on the horse and do the right thing.

Protein Bar Break Comparison

I compared the Power bar (38), Met RX (41) Pure Protein (44) and Cliff Bar (61). The biggest problem with the lower ranked bars was the addition of saturated fat and sugar. The scoring was via the Shop Well App. 

They recommend the Quest Bar line who has interesting flavors like Peanut Butter Chocolate, Chocolate Chip Cookie Dough, and variety packs

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Today I get into why its not a good idea to drink alcohol if you are trying to lose weight. 

Your body only has so much time during the day to burn calories.

Alcohol is empty calories, and basically get burned first. Then when you run out of time, you still have all these other calories waiting to get burned, but the alcohol cut in line.

Alcohol often leads to you not caring anymore, and you make bad choices. 

Oh Yeah, alcohol isn't good for you and damages your liver, etc.

Alcohol increase appetite

Risky Drinking

I watched Risky drinking and it really shows you how

Drinking leads to feeling bad.

It leads to bad decisions like...

Drink more to help get over the fact that you went drinking last night. 

The Risky Drinking Documentary even points out that at one point your brain gets re-programmed and your reward center is dysfunctional, your stress function goes into overdrive, and your logical "good decisions" part of the brain is busted. At this point you are doomed. 

Check out the documentary at https://youtu.be/fG2o0I8amvY

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I watched the documentary My Big fat Body by Frank Payne on Amazon Prime (it was included with the Prime membership). The movie shows Frank going through the process of losing 60 lbs. It was impressive. I wanted to see how Frank was doing now. The problem is he died at the age of 49 in 2012. So the video showed how his living of eating insane amounts of bad food had left its mark on his system. So if you need help getting off the couch, I highly recommend  watching the movie.

The Top Tools I Use

I took at look at new habits and tools that I started using in 2016, and - more importantly - that I am still using. Here they are.

Power Pressure Cooker XL
Each Sunday I use my Power Pressure Cooker XL. Its the first thing that I purchased in 2016 that I got completely sucked into their infomercial. I throw in a bunch of chicken and 20 minutes later I pack it up.  It's the best $99 I've ever spent. It's so popular, that people are now writing Power Pressure cookbooks for it with 123 recipes ($9).

Ninja Blender Pro

I use me Ninja Blender Pro  to make smoothies, and mix protein shakes all the time ($59). So with the Power Pressure Cooker, I 've got lunch covered. With the Ninja Blender Pro I've got my breakfast covered.

Storage Containers

I got a set of Spin and Swirl storage containers that are on a carousel so it takes up half the room in your cupboard. I've had these for years. I know the reviews on Amazon say they are cheap, but I've never had an issue with mine. There are plenty of storage containers that go from the microwave to the dishwasher, etc

 

 

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I found a quote:

When you want something you’ve never had, you have to do something you’ve never done. -Thomas Jefferson

This is true for EVERYTHING. The bad news is it is "Weight Loss Season" where every other commercial is someone telling you that YOU DON'T HAVE TO CHANGE. You can still eat PIZZA, ICE CREAM, CHOCOLATE, SODA, and you will lose weight. You don't have to exercise!

FOR JUST THREE EASY PAYMENTS OF.....

Please don't fall for this stuff again.

The low fat, no fat, low carb, no carg, glutten free, dairy free, etc diet. 

Eat Less (no food should come through your car window)

Exercise More (and realize in the battle of food vs exercise - IT's THE FOOD)

Drink Water (it is so, so, so very good for you and has zero calories)

Sleep More (cause when you stay up, you end up eating junk, and your body needs sleep)

MORE QUOTES TO INSPIRE

The distance between dreams and reality is called action -Anonymous

Don’t wait until you are ready to take action. Instead take action to be ready. -Jensen Siaw

Don’t talk, just act. Don’t Say, just show. Don’t promise just prove. -Unknown

Winners are not people who never fail, but people who never quit. -Edwin Louis Cole

An inch of movement will bring you closer to your goals than a mile of intention. – Dr. Steve Marraboli

The best way to get started is to quit talking & begin doing – Walt Disney

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We've spoken in the past how sitting down too long is just not a great habit to get into. However, when we've look ed at Standing Desk they are rather expensive with prices starting around $500 and go up from there. In looking back at these, I now am seeing full desks with cranks Not as cool as the electric ones, but also only $300) This week I was visiting friends in Florida, and he had an adjust desk that sat on top of his regular desk. It was awesome, and it goes for $250. When I saw my first one over two years ago, it was over $1000 so as predicted the prices are coming down.

Water Bottles are Getting Smarter

A while ago I tried a Hyrdocoach Water bottle. It measured how much water you drank in a 24 hour period. It was cool, but the mechanism to measure the water was in the straw which made sucking through it kind of tough. It retails for around $26 H20Pal The H20Pal is more expensive, but also smarter. There is no fancy straw now. The device fits on the bottom of a water bottle (included) and measures how much water you drink based on the weight of the bottle and sends that information to an app that can remind you to drink more water. It even works with the Amazon Echo and Dot  The water also syncs with your Fitbit app. It also works with the Apple watch. Currently it does not work on Android, but they are working on an App. Hydrate Spark HidrateSpark is a smart water bottle that syncs with a corresponding mobile app available for iOS and Android devices. HidrateSpark helps you keep track of water intake and improve hydration habits. Embedded with LED lights, the bottle gives off an ambient glow to remind you to never forget to drink your water again. The HidrateSpark app calculates your recommended daily amount based on your gender, age, weight, and height. The app also syncs to your favorite wearables and fitness apps to adjust your water goals to fit your activity level. Lastly, it takes into consideration your location to adjust your daily water goal based on your surroundings such as the temperature, humidity, and elevation. Check it out at http://hidratespark.com/ $59. The things I like about this one is:

1. Fits in a stand cupholder in your car
2. Has both an Ios and Android app (H2OPal is iOs only)
3. Less Expensive
4. More colors to choose from

Moikit Cuptime 2 This is another bottle with a sensor on the bottom to measure the weight of your beverage. it also tells you the temperature of the beverage. This one is rechargable (where the Spark, and Pal use watch batteries that last a few months, and can be changed to keep on going). This comes with a charging station (great for being "the work cup"). It has a display on the cup as well as an app and it also syncs with Fitbit. The Cuptime 2 goes for around $80 Sippo  Sippo is "more of the same" with both and android and iOs app. Their app has more of a social feel where you can share with friends and family and compete. Sippo goes for $69

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Better Chocolate is on the Way

Ways to increase Sleep

MOrgan Spurlock is opening HOLY CHICKEN

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Today I share with you some things I have (or will in the future) pick up.

Fitbit

If you're starting out and you want to track your activity, I love fitbits. I've owned a few and currently wear a blaze. My favorite is the fitbit One, but if you just want to get your toe into the water the Fitbit Zip clocks in at $49

Withings Body - Body Composition Wi-Fi Scale
I've tried every wi-fi enable scale except the one from Withings.  I got the Wi-Things Body Composition Scale (normally $129, I got in on Black Friday for $77). I can't comment on it as I have told myself I can't open it up until Christmas (you have to leave something to open).

Contigo AUTOSEAL Kangaroo Water Bottle with Storage Compartment

This is a cool 24 ounce water bottle with a (what appears to be) a non spillable seal top. That's not the cool thing. There is a side pocket for keys, cards, etc. That is what caught my eye. Great for those times at the gym and you're not comfortable leaving things in your locket. Best thing is it's only $10

Work Out With Alexa From Amazon

The Amazon Alexa system. What is that?

Alexa is a cloud based app that can be access via the Echo, Tap, and Dot. Alexa answers questions, reads audiobooks and the news, reports traffic and weather, gives info on local businesses, provides sports scores and schedules, and more. One of my favorite things is telling Alexa to put an item on my grocery (or to-do ) list.

Controls lights, switches, and thermostats with compatible WeMo, Philips Hue, Samsung SmartThings, Wink, Insteon, Nest, and ecobee smart home devices.

So I ordered the Amazon Echo Dot ($49) and I tie it to a speaker I already have. (The Amazon Echo $179 has a kick butt built in speaker). You can read my buyers guide at www.alexacast.com/buyersguide so I have it tied into my Fitbit (and I can ask it for an update). If I'm doing good, Alexa give me praise. If I'm behind schedule she encourages me.

In the Amazon world there are no apps (OK there are, but they are called "Skills"). One of the skills is a 7 minute workout. This is completely free. I believe I could have started some music first, then started the workout and had both.

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The holidays.

How many of you just went "ugh!" or "sigh...." We have so much pressure, so much baggage, so many emotions and that's why we often head straight to the fridge for a fix of sugar. After all you HAVE To eat one of Aunt Jill's peanut butter sugar cookies covered in frosting, whip cream and chocolate!

No you don't. But we need to step back from the emotions (easier said than done) and take a long hard look at the holidays.

Most of the articles I looked at about "Surviving the holidays" gave out great advice like "have another cookie (glamour)" or basically get drunk.

We stress out about the holidays because what the holidays are supposed to be if your "normal" is jammed down our faces.  There are all sorts of normal things we are supposed to be doing.

Jewelry commercials are the worst. Attractive happy people so in love. Ugh. "This is what everyone is doing," you think. I want to see the Jewlery couple a year later when they are arguing over what type of lights to put on the tree, and whose house they are going to first on their Christmas tour of inlaws. "The woman of your dreams is now treating you like a child as you carry the pumpkin pie, as she insists it goes into the trunk and NOT the backseat" the diamond from last year is almost paid off thanks to the 18% interest on the credit card you opened to purchase it.

For example, ladies if you are not sitting in the living room sipping wine and giggling, you're not normal. Apparently, women can't do anything without wine. It is the equivalent of beer commercials with men. Men drink beer. Women drink wine (apparently when they are doing everything).

Flip Your Thinking

Have you ever decorated a tree alone? It is one of the most depressing things you can do. Why? Because on TV everyone decorates with their family. So when I decorate my tree alone last year, I felt horrible. I felt abnormal. I felt like an outsider looking in. The reality of tree decorating is there is usually a discussion on what ornaments go in the front (because your heartfelt ornament is considered ugly by others). Do we put icicles on the tree? Flashing lights, old style lights, LED, so many things to argue over. The flip side of this is you get to decorate YOUR tree with all the ornaments YOU want. Enjoy the power. You get to decorate HASSLE free.

How many times do you do something and feel like "Let's just get it over with" when it comes to traditions?

Hate gift exchanges with strangers at work? Don't participate. Why go through another pointless activity to get a gift card from someone? Gift cards, the gift that says "I don't know you, and didn't feel like asking the person who sits next to you what you might enjoy. Happy Shopping. I hope you like Kohls." You have to weigh the lesser of two evils. Are you going to be seen as the Grinch, or have to put on a fake smile for 90 minutes.

Holiday Parties with Families

Let's face it, we are glad we only see some of these people once a year. Apparently, bathing is optional for some people. Who knew?

I can't wait for someone to asking me about my dating life. If I'm lucky, they will rub my shoulder and give me the pity look. "Hang in there, you'll find someone" they say.

Have an answer ready for, "So are you dating anyone?" This could be, "Im so glad you asked Aunt Mildred, I'm sleeping with five different people" just to see the reaction. You could also state that you've been having too many adventures to squeeze someone in (then tell them what you've been up to). You may avoid the pity face.

Get them talking about themselves (if they are parents, ask about their kids) when they are done, go for more punch before they ask about your dating life.

Offer to help out with whatever is going on in the kitchen.

Speaking of families, my cousin (who has never married) once told me he would rather want what he doesn't have, then to have something he didn't want. That one made me think.

What Is Up With All the Kissing?

Put scissors in your pocket and cut down all the mistletoe

Realize that New Years Eve is alot like prom: highly overrated. I remember one year I didn't even stay up to watch the ball drop. When I woke up, the new year was here anyway.

Ever notice that cold and flu season coincides with the holidays? It's all the kissing.

Seriously Snoopy Just Made Me Cry

Why do we get depressed? Because its the most wonderful time of the year. Andy Williams said so. The bottom line is when you expect something to happen, and it doesn't, you feel lousy. Start a new tradition. There is a lot of pressure to smile, look good, and be happy. Eliminate some of the pressure by saying No. The holidays are about being thankful and giving. Be thankful for who you are and give yourself a break. You don't need to be scrooge, but you don't have to say yes to everything. Then there are those people who remind you about the true meaning of Christmas, and the baby Jesus. When you are lonely, there are times the story of a baby getting perfume don't cheer you up.

There may be times when you're just blue. If you feel like crying, do it. It's an orgasm for your soul in some cases. Quit fighting it and let it out. If you find yourself in a "real dark place" there is nothing wrong with going and getting some help.

Another way to let your feelings out is to start a journal.  The idea here is to let it out. Sometimes writing our feelings allows us to step outside of ourselves, and look at them differently. I use penzu.

Here are Some Tips to Make You Feel Better

Downsize and donate. Go through the closet and all those things you only wear when everything else is dirty? Give it to a charity. It will make you feel better (and make room in your closet)

Go the the gym. Instead of arguing over the holidays with someone , go to the gym and get a jump on those new years resolution. I've never felt bad about going to the gym. I've felt sore, but not filled with regret. Plus in a month it is going to be packed at the gym, you might as well go there now while it's empty.

Forgive someone . Some of the stress in our lives is based on grudges and stuff that happened in the past. Take advantage of this time when people think of family and friends and reach out and maybe patch things up with someone. In the event you don't want to get back to a place where this person is in your life, see if there is a way to get some closure on a situation. Start the new year with less regrets.

Focus on what you DO have instead of what you don't.

So much of the holidays are spent remembering the past. Maybe its time to start a new tradition.

So many people put down other people to feel good about themselves, go a different route.  Quit talking about working in a soup kitchen, and go do it. I guarantee you will walk out of their feeling thankful for everything you have.

To Sum It Up

Acknowledge your feelings.

If you recently lost someone, it's OK to cry and miss them as you try to adjust to the new normal.

Reach out to organizations if you need help.

Realize the holidays don't have to be perfect. Trying to make them perfect will only bring pressure.

Accept your family or who they are.

Don't binge on food, shopping, or alcohol. Don't throw away any good habits you have.

If you can plan ahead, it might help eliminate last minute scrambling. Try to plan some "down time" even if its 15 minutes to just sit and be quiet.

Most people who care about you will understand if you just say,"I'd love to, but I've got too much going on already."

In the end, the holidays are a mental game. With pressure from the media of what we are "supposed" to do, throw in relatives and we may be outnumbered. So with this I say, if you feel a little blue it's OK. Take solace in knowing you're not the only one, and thus is it normal to feel this way. Realize then that you are normal. The holidays are three days (Thanksgiving, Christmas, and New Years) 72 hours.  You can make it.

If you need to hear a voice, I found this place

Samaritans Crisis Response Hotline
When You Need Someone to Talk To
(212) 673-3000

As always, if you need emergency help, call the National Suicide Prevention Lifeline at 1-800-273-TALK (8255), or call 911.

If you prefer to chat with someone via a chat window, check out iPrevail. This is a pretty cool service. If you need someone to talk to, and if you decide later you'd like to do some counseling, they have some pretty cool online classes. mentors, and more. The price is only $10 a month, the live chat is free.

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Its that time of year again, we just went passed Halloween, and we are headed for Thanksgiving, and then Christmas cookies for everyone.

Despite our worst fears, the average American really only puts on one pound during the holiday season — which doesn’t sound like much, unless you gain that extra pound year after year. Source

So how do you avoid gaining the 10 lbs you did last year. In a way it’s simple. Don’t do what you did last year. Here are some tips.

1. Don’t let your workout schedule freeze up.

2. Set a goal that you can accomplish in 90 days.

3. Find a personal exercise partner.

4.Get into a routine – NOW.

5. Tackle a chilly challenge.

6. Lift weight instead of gaining it.

Nutrition Strategies7. Change your food mindset.

8. Don’t punish your stomach for your mouth’s mistakes.

9. Call for backup from the food police.

10. Set some snacking boundaries.

11. Embrace food-free celebrations.

12. Come prepared to parties.

13. Track your progress.

Fitness Apps To Find a Buddy (or bvddy) or Your Fitbit

Bvddy: Connecting people through sports – Buddy Tech, LLC (check their website for android)

Find my Fitbit – find your lost FITBIT in minutes – Guilherme Verri $5.99

Find My Fitbit Tracker – LIJUN LIU$1.99

Mentioned in This Episode

The Messengers Podcast

rip:60 Home Gym and Fitness DVDs

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