Weight Loss Tiki Podcast

Podcast #28 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 28

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured:

Link: http://www.marcandangel.com/2013/05/21/4-short-stories-change-the-way-you-think/

The moral of the story is: small actions and changes lead to large results

Applebees

chili cup, side salad or ceasar side 220

broccoli 100

redskinned potatoes 150

chicken or steak 190-250

skinny margarita 100

820

AMC dine in

side salad with light italian 30

capese pr philly flatbread or sushi 670

700

Arbys

jr roast beef or light turkey deluxe 270

or hot ham and swiss

chopped side salad with light italian dressing 90

360

other great options:

large chopped farmhouse salad 430

small Chopped farmhouse salad 230

classic roast beef sandwich 360

beef and cheddar sandwich 450

Burger King

whopper jr 310

garden side salad 60

dressing 30

soft serve cup 170

570

croissant-which- cheese, egg and ham or bacon 370

OR- sausage, egg cheese & hash brown burrito

oatmeal 170

coffee 0

540

Chipotle

bowl 0

rice 210

cheese 100

beans 120

meat 180

fajita 20

lettuce 10

green salsa 15

tomatoes 25

680

Dairy Queen

coffee 5

classic breakfast burrito 290

hash browns 180

sunshine orange light smoothie- small 140

615

other great items of note:

Small salad 25

grilled chicken garden salad 160

grilled new chicken blt salad 270

light italian 20

ice cream bar (vanilla and orange) 60

Donatoes

5 hot wings 270

caprese salad with light italian or balsamic 220

490

Dunkin Donuts

vegie egg white wake-up wrap 160

hashbrowns 140

coffee 5

305

other great items of note:

tuna salad sandwich on engligh muffin 390

veggie egg white sandwich on an english muffn 310

egg and cheese on a plain bagel 460

Five Guys

veggie sandwich 440

grilled cheese sandwich 470

blt 530

cheese veggies sandwich 510

KFC

grilled chicken whole wing and drumstick 120 120

macaroni and cheese 160

mashed potato with gravy 150

green beans 25

corn on bob 70

side salad with light italian 30

555

McDonalds

egg white delight 250

yogurt parfait 150

coffee 0

400

vinegrette dressing 35

lunch size premium southwest slad 160

cheeseburger 290

485

other great items of note:

egg white delight 250

oatmeal 290

yogurt parfait 150

ice cream cone 170

hamburger 240

cheese burger 290

grilled chicken 350

McWrap sweet chili 380

McWrap BBQ snack 260

McWrap honey mustard 250

SW salad 290

side salad 20

apple 15

strawberry banana smoothie 210

kiddie cone 45

oatmeal raison cookie 150

vinegrette dressing 35

Podcast #27 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: Inspriational and Thankful Stories

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Stories Featured:

Links:

https://petalsandpals.wordpress.com/2012/03/14/inspiring-stories-being-thankful/

-It’s funny how changing our focus, and our perspective can change our reality. We can do this in an instant by focusing on what we appreciate in our lives

https://caryschmidt.com/2009/11/a-funny-reminder-to-be-thankful/

– Isnt it the truth that we do become almost spoiled with the blessngs we have and we forget to look at what we have as gifts and be thankful.

https://www.passiton.com/your-inspirational-stories/39-a-thanksgiving-remembrance

-Isnt it funny how when you do something for someone else how good it makes you feel? In fact if you are ever down, helping someone else is a great way to get over your own funk. I love the idea of doing something anonymously for others, expecting nothing in return. In fact it makes me cry- it’s so beautiful hearing about how much Prince gave anonymously- now that is a great story. And thanking others for their kindness- making sure to take the time to show gratitude is what I love about thanksgiving- that it makes us slow down and give thanks

https://www.rd.com/true-stories/inspiring/thanksgiving-story/

I love this story as it shows how much impact someone can have on another person. I’ve had many people in my life that created a huge impact- and I’m not sure all of them know how grateful I am for their kindness- but I want to make it a point to express how much I appreciate others going forward. In fact my new years resolution this year is writing one thank you note per week. The next few stories talk about thank you notes and how much they mean to the recipients.

https://rd.com/advice/relationships/meaningful-thank-you-notes/

https://www.rd.com/true-stories/inspiring/thanksgiving-for-the-soul/

The last story is a fun one with a bit of a history lesson included, which you may be able to stump others at the table with this thanksgiving.

https://www.rd.com/culture/presidential-turkey-pardon/

HAve a wonderful thanksgiving! If it’s not your thanksgivng- you can still take this time to be thankful and appreciative- it’s never a bad time to give thanks.

___________________________________

Shop, Chop and Roll Meal Plan:

Breakfast: Scrambled eggs with onion, peppers, mushrooms, cheddar cheese 200

Lunch: caprese salad and sweet potato 310

Snack: apple 60

Dinner: Panda Express Teriyaki Chicken 340 and fried rice 520= 860

Snack: hot tea with lemon, 1/2 grapefruit 52

Calorie Content for the Day: 1482

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Make sure to hit subscribe, so you don’t miss the upcoming episodes:

Fitness

Fast Food healthy picks

special podcast dedicated to perfectionists

how to become your own diet coach

organizing and owning your day

Podcast #26 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 26- vitals for surviving thanksgiving

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

vitals for surviving thanksgiving

staying on plan when you go out of town

& expectations for the holiday

Short Story Featured: KFC

Link:https://www.livin3.com/5-motivational-and-inspiring-short-stories

Moral:

believe in yourself

you will face challenges-

you wont always have 100% of the support of others around you

you will get frustrated and at times feel defeated

you will hear no- probably not over 1000 times- but several no’s will come your way

and you will KEEP GOING ANYWAYS

you do not have to always make everyone happy

you are not obligated to put aside your goals in order to tip toe around others

you and your goals are important

you will sometimes hear no

and on the flip side of that, you will be able to give a NO

you will be able to say NO sometimes when you need to

I liked this story for this week in particular due to our possible challenges over this coming week-

If you are an American- it is our thanksgiving- the day all around eating

and being around family

which both can have challenges

don’t worry you will be ready

This podcast is dedicated to help you successfully survive thanksgiving weekend

First let’s discuss expectations for this week

According to the Calorie Control Council, Americans eat about 4,500 calories during a typical Thanksgiving meal—

consisting of about 1,500 calories from snacking and 3,000 from the turkey and trimmings.

are you getting anxiety yet?

if you are overweight- it is not due to thanksgiving- its due to overeating consistently everyday

Remember to keep common sense in the back of your head=

worst case scenario=

if the average American eats 4500 calories for a thanksgiving meal

and you add in your other meals that day, say you ate 500 calories for brunch

That’s 5000 calories for the day.

If your normal calorie budget you aim for is 1500

you will be over by 3500 calories= which is equal to 1 pound

so you can go into thanksgiving with no restrictions and eat whatever you want- and the only damage is 1 pound- not 10

Another study I read showed Americans gain on average of 7 pounds throughout the holidays

This is thanksgiving through New Years

You may be nodding your head from experience… or in memory of… holidays past and weight gain

one thing I can promise you…

Is that If allow yourself some flexibility for this one meal, you will not gain 7 pounds

HOWEVER you say “screw it” and eat everything you see until the first of the year- you may gain 7 pounds or more

And the #1 reason why people say “screw it”: is because they have been depriving themselves and can’t take it anymore

If you are working the best life plan as designed

YOU are not depriving yourself- so you don’t have to worry about going down that rabbit hole

So decide how you want to go about your thanksgiving expectations

be realistic and fair to yourself

whether that means to you allowing a certain amount of weight gain, not gaining, or losing weight

yes you heard that right…

Podcast #25 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 25- REWARDS

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Bamboo Tree

Link:https://www.southwesternconsulting.com/roryvaden/blog/the-power-of-patience-combined-with-persistence-the-story-of-the-chinese-bamboo-tree/

This story can teach us so much

about patience

about persistance

and about how important the fundamentals are to our success

The fundamentals aka: the basic habits of our plan

If you have a week you don’t lose- please remember the bamboo tree

your week was not for nothing

it was teaching you more about the habits you are creating in order to make a healthier lifestyle a permamnt automatic part of your life

every week following the plan is getting you one week closer to these focuses becoming habits and an automactic part of our day

you have one more week under your belt of implementation

one more week towards creating your ideal life

your ideal lifestyle

and your ideal you

every week it will get easier and easier

until these habits are automatic and will feel essentially effortless

but you gotta do the work upfront to begin the process

to jump start the changes you need

to interrupt your pattern-

and reset your momentum in the right direction

which leads us perfectly into this week’s topic- rewards

part of the best life plan- is to make sure we do not feel deprived

and to HAVE FUN

and if it’s not fun yet- to figure out ways to make it fun

to hack the habit- so to speak

I use rewards to help make my weekly habit fun

and to track my weekly focus

rewards tie something you like or want to your week’s focus or habit

There’s a secret to setting up your rewards-

or at least one I have found that works for me=

reward your efforts

be flexible

and do not expect perfection

and don’t use food as a reward

So instead of saying- if I lose 2 pounds this week I will schedule a manicure

Say- if I implement my focus 5 days this week I will reward myself with a manicure, or make over

whats the difference? You are rewarding your efforts

you arent expecting perfection everyday

when you don’t allowing room for flexibility, your setting up yourself for failure

I know what goes through your head because it went through mine too

your worried it will make you lazy and give you an “out” for not implementing your plan sometimes?

I have found-

no, you will actually be pleasantly surprised that once you remove the guilt for not being perfect

and figure out a way to most of the time stick to your plan, and create these habits-

what you create is a sustainable lifestyle where you allow yourself to be proud of your

efforts, and actually enjoy the process

no one wants to feel guilt or shame. And we avoid it to the point that we quit things we may even enjoy in order to not have to feel it

If you have nothing to avoid- you wont quit

you may take a hiatus every once in awhile-

and that’s ok

but will be happy to come right back- that’s what you want

OK- stay with me here.

What do you associate with vacation?

Podcast #24 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: Q+A

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: from Russia with Love

Link:http://www.rogerdarlington.me.uk/stories.html#Story36

Moral of the story is …

challenge the teacher!

sent me questions

do what makes sense

don’t follow diets that will end up hurting you- psychologically or physically

So today I am answering some more questions you guys write in to me-

at the recording of this podcast I’m so happy to announce we now have listeners in 37 countries!

our last q+a podcast 5 weeks ago we were at 28

so thank you so much for listening and I think I will do another Q+A podcast again in another month or so, so keep the questions coming

I have really enjoyed hearing from everyone who has written in

you guys have some amazing stories you have shared with me

and without further ado, question #1

1

Leah in UK

I’ve tried several recipes on your show notes- thanks for sharing I appreciate you including this into your podcast. I always thought

healthy food was monotonous and you have inspired me to try new things. Where do you get different food plan inspiration and have

you had any food plans you hated after you made them for a week and if so then what do you do?

Very great questions

I do sometimes get sick of what I eat- if I try something new and didn’t really like it. Normally I’ll have a plan B

like subway. Or Wendy’s chili and baked potato

So my 9-5 is on the road and I can usually always find a fast food restaurant that I can go to, I have a list

of FF restaurants and healthy choices with the calories I keep on me- which maybe I will actually do a podcast on-

thanks Leah for the idea

and my go when when I’m at home and my dinner doesn’t turn out well or if my son and husband just want a pizza or something I don’t want

is soup. I’m a soup hoarder. I love canned soup I can just microwave- very filling and low calorie

I eat the soup usually with a baked potato I also cook in the microwave in my potato bag cooker or a salad from my makeshift fridge salad buffet drawer

which I talk about how to set up in podcast #21- Food prep

So – where do I get my food plan inspiration…

honestly I do go out to eat often on the weekends- I find inspiration trying new meals

I recently went to a mexican place- and I try to get something healthy- I love seafood and chose the Hawaiian fajitas

which I chose to eat without the tortillas- and it came out in a pineapple made into a bowl- it was the coolest thing!

so I may have to search online how to cut a pineapple into a bowl for a future dinner idea at my house- Chez Has

I also have my 3×5 cards I make for every meal so sometimes just looking back through them helps spark an idea or remember something I liked and want to eat again

Pinterest is another great resource- when my son came home from NY where he went this

summer to film skating clips, he was suddenly asking for acai bowls-

so I just googled acai bowls and many recipes popped up that I could scroll through

instagram is another place- I love photos of food inspirational- my fave is buddah bowl recipes

its like food porn

and I think of things throughout the week before that may sound good that I want to try the next week.

If this week I have a large salad for lunch, next week I may want a sandwich.

Podcast #23 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 23- Habits

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: A turn of the screw

Link:http://www.rogerdarlington.me.uk/stories.html#Story50

Moral:

Sometimes we feel lost, not knowing what exactly we need to do in order to get what we want

weight loss has been life that for so long

it seemed like an unobtainable goal that mocked you with every movie and TV show and window mannequin

infomercials about workouts you couldn’t even attempt without the squad being on alert

and every store and magazine and new alert about a new diet

or powder

or supplement

or surgery

guaranteed to change your life

which turns out to be another expensive mistake and heartbreak

I decided to turn off the infomercials and fake news commentaries and wear blinders

to not allow myself to get distracted by any more gimmicks

weight loss happens one way

A Calorie deficit

that can be done the multitude of hard ways that have been invented including fasting

removing entire food groups, even forcing your body to do unhealthy unnatural things, like speed up its heart beat, and prolonged diarrhea

The easiest way I have found to lose weight- is to develop a certain set of habits

Healthy Habit based common sense

baby steps adding one habit at a time until it is automatic

easiest way to change your life with the least amount of effort

we have discussed several habits on the podcast that are imperative

This episode we will discuss what I believe are the top 10 most important habits to implement into your life in order to lose weight and

keep it off, not only that but improve your life to have the best life possible

1 tracking

it all comes back to this

the most important habit

why is it so important?

it keeps you accountable for what you eat- part of it

also allows you to see if this then that… very scientific

most likely if you are like me- you eat a meal- until you cant anymore.

You enjoy it- and eat until it’s gone

usually wishing you could eat more before it is gone or until you are stuffed or to a point that is socially acceptable

after you eat- you become uncomfortable- too full, and maybe some physical things start to happen like uncomfortable stomach

pain, heart burn, bloating or the horrific gas

then you feel sluggish, lack of energy throughout your day, until you begin to crave more food

then the cycle starts all over again

perhaps you have had a food journal before to track things like

calories, or way back- fat grams, or points

maybe even colors or food groups

So the Best life journal is going to go a step beyond what you have previously looked at

we are tracking the time you ate, what you ate, and how that food made you feel

you are going to start to notice the after effect of eating certain foods.

sometimes this will be a good thing to know- if it kept you satisfied for hours

sometimes it will make you feel sick, or cause more cravings- and you will start to notice patterns with this food

then you can have awareness of this after effect before you eat this certain food-

the first week you start the best life plan, all we are tracking is time ate, food eaten, and how it made you feel

eventually after 3 weeks on the plan,

Podcast #22 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 22, Dieting on a budget

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The group of frogs

Link: https://www.upliftingstream.com/the-group-of-frogs-encouragement-story/

The moral of the story is:

keep going

don’t look back

don’t allow anyone to derail you

don’t allow yourself to make up excuses to give you an out

to relieve temporary pain in order to give yourself short term pleasure

and as far as the excuse: I don’t have enough money to eat healthy

This is not valid…

I guarantee you do

You will probably even SAVE money

Welcome to Dieting on a budget

we touched on this in episode 9- popular weight loss excuses

many people think they will need to go to expensive health food stores and supplement stores

hire a trainer and diet coach and personal chef

maybe even a personal assistant that can walk around with you and slap the food out of your hands

Have you ever looked at thin celebrities and think they can stay thin or lose baby weight since they have so much money

Unless their money goes towards liposuction

they have what we have

24 hours in a day

ability to count calories

freedom to focus on anything they would like to focus on

and arms and legs and lungs just like we do

you may argue and say they have access to the best fitness instructors and cooks money can buy

if you have the internet, or access to you tube- you do too.

Once you drop the excuses, you will start seeing progress

I can tell you honestly- I spend less money since acquiring my healthy habits

For a handful of reasons

1. I “pack” more

I premake all my meals except my dinners on Sunday for the upcoming week-

takes guess work out of what to eat when hunger strikes to stay healthy

packing is almost always less expensive than buying

for example- even if you think it might be cheap- if you swing through fast food

and order a drink and something to tide you over- you are normally spending 4-5$

for that amount you could buy a tub of hummus, a bag of baby carrots and bag of celery and have snacks for the entire week

or a bag of apples or oranges or pears and a pack of 5 individual 100 calorie peanuts

or a pack of string cheese, carton of eggs to hard boil, AND bunch of bananas

all for under 5$ for a week

AND all of these options are most likely healthier than those chicken fingers, or those fries or milk shakes at the drive thru

2. The second reason you save money- you eat LESS

I used to look at my bank statements and I was amazed sometimes at how much I spent at fast food, gas stations, and restaurants

all throughout my week

because I was always hungry (not physically hungry, emotionally hungry- discussed in podcast 20)

and it was habit to give myself food when I wanted to make myself feel better. And looking back- I must have felt bad a lot

3. Less ordering in due to inadequate planning, organization mishaps, or low energy

For me- we ordered in and ate out often because I didn’t have energy to cook- to stand in the kitchen for a half hour or an hour after work

was way too much for me. I timbered over onto the couch after work and barley moved

Podcast #21 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 21- Food Prep

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The wise teacher and the jar- Roger Darlington

Link:http://www.rogerdarlington.me.uk/stories.html#Story2

Moral:

live your life full out

Don’t dwell on the small things

take responsibility for the life you have made for yourself

if there is something you don’t like about it- change it!

everything you say, do, or don’t do is a choice you are making every day

you have the power to chose your daily actions, activities, and thoughts

your time is as busy as you decide to make it

normally our time is not as busy as our mind is

that, too, is a choice

unless you are currently incarcerated- your day, time, thoughts, and all actions are all a daily choice

you don’t have to go to work, or have a big house

or have a house at all- some people live in boxes

you could survive in a box and not die

you don’t have to have nice clothes- or any clothes… some people chose to live in a nudist colony- it is a choice

you don’t have to pay your bills, or have electricity in your home

some people live without electricity, and not too long ago everyone lived without electricity

if you currently go to work, wear clothes, or pay your bills- it is because you decided to,

you chose this not because you HAD to or had no choice, in fact you had a choice, and did not want the alternative

all decisions we make- have a consequence

good and bad- which can be objective

if we break laws- we might be gambling- we may get caught- get a ticket, or go to jail

if we eat 20 donuts- there’s no gambling- it’s inevitable. We WILL consume the calories, and gain the weight

if we aim for our calorie budget, usually hitting it pretty close, drink our water, move a little more, and keep a good attitude-

we will be happy, we will lose weight, and we will improve our health

we make choices throughout our day that either hinder or help our weight loss goals

this week is all about pre-making some of those decisions before hand to make your life a little bit easier

YES- this week is all about food prep

I can’t tell you how many people I’ve talked to that say I would food prep- but I don’t have time

Or I tried it once and it took all day and it was horrible

or I would try it but I’m not that organized, or I don’t know how

and some of you have said- what the heck is food prep?

So let’s start with the basics- WHAT is food prep

Food Prep is preparing certain meals- into single ready to eat portions

Do you have to food prep every meal?

No- prep the meals you want to prep. I for example do not food prep dinner

Dinner is something I make every night, with the help of my instat-pot

I think I would go insane if I ate the same thing for dinner every night- but I prep everything else

Why is food prep popular?

3 reasons

1- saves time- you prepare a certain amount ahead of time and do not have to prepare it that way

2- you can think ahead about healthy foods and will cut down on impulse unhealthy choices

3- saves $- pack vs buy

bonus: It looks pretty lined up in mason jars or Tupperware and could inspire a great instagram or Pinterest or FB post

How can I make Food Prep FUN:

HERE is my trick- this is nothing new guys.

Podcast #20 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 20

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Seven Wonders of the World

Link: http://www.rogerdarlington.me.uk/stories.html#Story72

Moral:

at any given time you can change your focus

changing your focus changes your attitude

changing your attitude changes your outlook

changing your outlook changes your experiences

and changing your experience changes your life

by changing your focus to what you appreciate-

you are half way there

remember: the best things in life ARE free

which is our own ability to create our own attitude and happiness in any situation

Make this weight loss experience a great lifechanging wonderful self-love journey

there is no reason it can’t be an enjoyable experience…

keep this in the back of your head

especially as we dig into today’s topic, of overeating

Welcome to today’s Lesson…

so- you can go along your journey

creating new wonderful habits

having a good attitude

having great focus

hydrated and becoming healthier and healthier each day

but still have this little annoying voice in the back of your head that is thinking this is all temporary

giving you anxiety

that you will gain it back

or is that your nosey neighbor Gladys?

nope, it’s your head..

telling you that your body probably likes being overweight and will set back to its obese physique

if you sneeze the wrong way one day

or forget to take your vitamins

or get an ingrown toe nail

Let me resolve this right now

You cannot gain back your weight

unless you overeat again

overeating is how we got this way

not genetics

not due to our family’s schedule

not because our job is demanding

or our lack of time management skills

or because Gladys annoys the crap out of us

the answer is always the same scientific equation on paper

the reason we are over weight

is due to calories in vs calories out

we have become overweight because we have been overeating

we have constantly consumed more calories than our body needs to be at the weight you desire

our body has just reacted to the calories we have given it- and has transformed into the size you are eating for

it doesn’t hate us or have it out for us.

currently you are eating for the body you are wearing right now

it’s a very transparent relationship

you are what you eat

or- how much you eat

if you start eating for the body you want- you will create a calorie deficit and your body will shrink down to that size

like the goldfish in the pond, that get huge- your body adapts to your environment

you create your environment for your body

and how much food and movement it gets

if it has extra fat storage- that is because you loaded up on more food than you need, and your body is keeping it in storage for you

good news is- it’s not permanent and we can purge our storage

declutter our body- streamline

quick review: to create our calorie deficit, unless you have 6 hours a day to work out- I do not

we do this by following a customized calorie budget

customized to the weight you want to be

Podcast #19 Show Notes

Weight Loss Tiki Podcast

Hosted By: Kary Has

Podcast Episode: 19

Sponsored By: The Best Life Weight Loss Plan & Interactive Journal

Short Story Featured: The Blind Girl

Link: https://academictips.org/blogs/moral-tale-the-story-of-a-blind-girl/

Moral:

Appreciate what you have

Your reality is what you focus on

if you are frustrated, angry, or hopeless throughout your day-

look back at your thoughts- your focus on the frustrating, angry or hopeless things

change it up

focus on what you are thankful for, what you appreciate

and enjoy your life thoroughly

give yourself another point of view

if there are always 2 sides (at least) to every story

there are 2 points of view

chose the best view

chose the best attitude

If you were in the market to buy a house

and you had a 300k budget

and you had 2 choices in the particular market you were looking in

one was a gorgeous pristine brand-new home with all the amenities you could ask for and a reputation for having the best view in the city

and one was right next to the town dump, run down and falling apart. You could smell the trash when the wind picked up

And both were in your budget- which would you choose?

the trashy dump or the brand-new best view in the city

LOCATION LOCATION LOCATION right?

remember this throughout your day

the best things in life ARE free

and that’s our own ability to control our thoughts and attitude

it doesn’t cost a thing to have a great attitude, or focus on what you appreciate

And if you need an attitude adjustment,

think location location location… and change the location of your focus

in order to get the best view and enjoy

OK I’m off my soap box. This week I have decided to answer some of your amazing questions you have sent in.

Thank you everyone that has sent in questions. If you don’t hear yours, you may be on the next

q & a podcast which I believe may be episode 24. Keep the questions coming.

I love hearing for you all. IT appears we have listeners now in 28 different countries around the world.

Which is amazing and so much more than I ever expected when starting this podcast

But we still have room to grow so if you haven’t- tell friends about us and the best gift you

can give me is to rate me on iTunes so that we show up in searches

And so, question #1 comes from Marie from the Keys

1 “Do you do a cheat day or a cheat meal throughout your week?”

The answer- Not really

I don’t participate in cheat days because I never feel deprived or the need to

I’m eating 5-6 times a day usually- what I like. What else would I want?

that is still being in a deprivation diet type mentality and remember we can eat whatever we want on our plan

that being said- I also allow myself flexibility and I don’t beat myself up if I go over

so, if I’m at a birthday party and there is cake and I want a piece- I have it. I write it down. And its ok

AND if I go over, I write it down and I don’t feel guilty anymore because it’s one day

it’s not an issue. Some days I’m less

If I notice my weight goes up slightly I scale back for a couple days and readjust.

next week- overeating episode I will discuss options for when you crave certain foods