According to the CDC, February is American Heart Month, and unfortunately, most of us know someone who has had heart disease or stroke. Cardiovascular disease is the leading cause of death in the United States; one in every three deaths is from heart disease and stroke, equal to 2,200 deaths per day.

As you know Take Shape for Life is committed to making America healthy.  So here are some quick “Heart Healthy” tips for you and your clients to apply:

1. Be “heart” smart about your fat intake

-Limit total fat intake to less than 25–35 percent of your total calories each day;

-Limit your intakes of saturated fat to less that 7% of energy

-Trans fat to less than 1% of energy

-Limit cholesterol intake to less than 200 mg per day with a history of CVD

-The remaining fat should come from sources of monounsaturated and polyunsaturated fats such as nuts, seeds, fish and vegetable oils. (HEALTHY FATS)

-Increase Omega-3 fatty acid intake by incorporating fatty fish (SALMON) 2 times per week or through supplementation. Omega- 3 intake has been associated with improvements in total cholesterol, LDL, triglycerides and blood pressure.

2. Eat more fiber. Choose high fiber veggies, higher fiber Medifast Meals and when in Transition & Maintenance-choose whole grains!

- Eat beans, whole-grain cereals, and oatmeal, and aim for five servings of fruits and vegetables/day. Anything with 5 g of fiber or more is a high source of fiber. However, it is recommended that adults consume 25-38 g of fiber/day for optimal health!

Choose more of the higher fiber Medifast meal options.  Some of the highest fiber items (each with 5 grams of fiber) include: Blueberry and Maple & Brown Sugar oatmeal; Vanilla pudding; Home-style Chili and Scrambled Eggs. Many of the other Medifast meals contain 3-4 grams of fiber, however, they can range from 1-5 grams, so be sure to check your labels (and/or product profile) to determine which may work best for you.

Choose higher fiber veggies like spinach, broccoli, collard and/or turnip greens, etc.

  3. Eat more plant-based meals, using beans and soy foods for protein

-25 grams of soy protein a day, as part of a diet low in saturated fat and cholesterol, may help to reduce the risk of heart disease. (MEDIFAST UTLIZES SOY PROTEIN IN MANY OF ITS MEALS)

4. Aiming for a Healthy Body Weight

-Obesity is an independent risk factor for cardiovascular disease. Maintain a healthy weight and keep waist circumference well below 40 inches for men and below 35 inches for women. Extra body weight increases blood cholesterol, blood pressure, blood glucose levels, LDL and increases the risk of coronary heart disease, heart failure, stroke and other diseases.

5. Aim for Normal Blood Pressure

-Elevated Blood pressure is an independent risk factor for CVD. Limit daily sodium intake to a maximum of 2,300 mg per day. (THE 5&1 PROVIDES 1250-2000MG/DAY-LIMIT YOUR ADDED SALT)

6. Aim for normal Blood Glucose Level

-Hyperglycemia and insulin resistance are related to many cardiovascular complications. (IF YOU ARE DIABETIC-CHECK YOUR BLOOD SUGARS REGULARLY AND HAVE REGULAR CHECK UPS WITH YOUR PHYSICIAN AND/OR ENDOCRINOLOGIST)

7. Be Physically Active

-Regular physical activity improves CVD risk, metabolic syndrome risk factors, and lowers the risk of developing other chronic diseases.  (YOU CAN EXERCISE UP TO 45 MINUTES/DAY)

8. Avoid Tobacco Products

-The use of tobacco products and exposure to secondhand smoke increases CVD risk, cancer and other serious illnesses.

9. If you choose to drink alcohol, do so in moderation

-If you choose to drink, do so in moderation. This means no more than one drink a day -for women, and one to two drinks a day for men. Drinking too much alcohol can lead to serious health problems, including high blood pressure, heart failure and stroke. (ALCOHOL IS NOT RECOMMENDED ON ANY OF THE MEDIFAST PROGRAMS).

Begin the day with a healthy start

-      Enjoy a delicious shake to start your day!

-      Take a brisk walk with your sweetheart (or dog)

Choose something healthy to do with a friend or your honey

-      Take a walk, bicycle, jog or go hiking

-      Go to the gym. Many athletic clubs have couples classes

-      Play tennis or swim

Give the gift of health! (Instead of candy or chocolate)        

         Pedometer.  Barnes and Noble has one as so does K-mart and  many online companies and athletic stores.

Take a trip or plan a fun excursion (to a museum or aquarium or Broadway play) that you can share a new experience with your friend or someone special.  It’s a chance to start new memories and it means a lot more than material objects!

Give a funny or motivational or fitness-minded book!  These are good for their health and show your honey or friend that you care about them.

Give Exercise equipment, such as a scale or exercise ball, bands or bar bells, exercise video, gift certificate to athletic shoe or clothing store, Pilate’s lessons, or private trainer.

If you go out to Dinner or make a special dinner, make healthy choices…

1)   Always break down leftovers into single serving sized containers. That way, when you reach in the fridge to find something to reheat, you’re retrieving just enough for one helping.   Breaking down your leftovers will help you limit your food intake.

2)   Start your meal with a salad.  Eating a salad before lunch or dinner is a sure-fire way to keep you from overeating.  It will help curb your appetite and keep you from over eating in other food groups.  Load up on salad and veggies.  The fiber in the veggies will help you feel fuller.

3)   Remember to have five Medifast/day!  By eating healthful small meals throughout the day will help keep your blood sugar even and keep cravings and hunger at bay.  Mini meals are by far the best way to prevent overeating because you’ll never get too hungry to lose control and overeat.

4)   Keep your “seconds” off the table!  Don’t serve family style.  Keep pots and platters of food off the table.  This will keep you from temptation to overeat.

5)   Watch your portions!  Learn how to “eyeball” the proper amount.

6)   Split the main course with your sweetie!

7)  Order two appetizers, such as shrimp cocktail and salad instead of a large meal.

8)  If you know that the wait at the restaurant could be long,have a shake before you go!

Seems that there is a lot of activity with different recipes and questions about what is and what is not allowed on the 5&1 weight loss program.

I thought I would share some information tonight that might be helpful.

Condiments:  you have the option of adding condiments to your food selections. Although condiments add flavor and zest to your meals, they can also contribute to your overall carbohydrate intake. Therefore Medifast recommends reading food labels for carbohydrate information and controlling your condiment portions for optimal weight-loss results.

A partial list of acceptable condiments and their serving size can be found in your Quick Start Guide on page 7. A more comprehensive list can be found on your health coach’s co-branded website. Select “Knowledge Center” then select “Downloads” from the menu. At the Download page, scroll down and select “Condiment Recommendations.”

Here are some of the groups included in this list: Fresh Herbs, Dried Herbs & Spices, Sauces & Syrups, Dairy, Cheese, & Milk Substitutes, Baking & cooking Ingredients, and Flavor Enhancers. Also included in this Condiment Recommendation list are more options for your daily Healthy Fat servings, including Salad Dressings.

Did you know that ½ tsp of Butter Buds, 1 Tbsp low fat cream cheese, and 1 Tbsp of whipped cream can be used as Condiments? How about ½ tsp of Wheat, Rice or Corn Bran? Did you know that 1 ½ oz of avocado , ½ oz of hazelnuts, peanuts, pistachios or walnuts can be used as a healthy fat option?

Remember, these items do add carbohydrates to you daily intake but they can be enjoyed sparingly. It is recommended to limit your Optional Condiments to no more than 3 a day.

If you are looking for a certain food or condiment but cannot find it in your Quick Start Guide or the website, feel free to email Take Shape For Life Nutritional services. Send your inquiries to nutritionsupport @tsfl.com.

Another source of options for your Lean & Green meal can be found on your coach’s co-branded website in the Download section. This is the Meatless Options list. Did you know that you can have 2 Boca Grilled Vegetable Burgers or 6 oz (1 ½ cups shredded) low-fat cheese (1- 1.5 grams fat/oz) or 4 oz (1 cup shredded) moderate-fat cheese (3-6 grams fat/oz) for your lean portion of your Lean & Green?

The last list I would like to remind everyone of is the Allergen/Dietary Information list. This also can be found in the Downloads section of the Knowledge Center on your coach’s co-branded website. Are you wondering what products have soy protein in them and which have whey protein? Are you thinking you want to add gluten-free products to your order? Are you concerned about which products are Kosher? The Allergen/Dietary Information list is where you can find that information.

Please know that your health coach is available to be of assistance to you as well as the staff at Nutritional Support. But don’t forget about all the online help and assistance you have any time of day or night. Explore your coach’s co-branded website. Take the time to learn about all aspects of this program that you chose to help you to change your health and create the life you want.

By Dr. Wayne Andersen, co-founder of Take Shape for Life

Type 2 diabetes is the most common kind of diabetes, accounting for more than 90% of cases. People are at the highest risk if they are overweight or obese. In addition, advancing age, smoking, and inactive lifestyles increase the risk of developing type 2 diabetes. Complications of this common illness can be serious. Chonically high blood sugar can damage nerves and blood vessels, affecting your eyes, kidneys, and heart. You can develop hardening of your arteries, which in turn can lead to heart attack or stroke.

Type 2 diabetes is on the rise, mirroring our increasing rate of weight gain. It’s important to understand that our obesigenic (fat-producing) environment is taking a toll on our health through type 2 diabetes, heart disease, and other chronic conditions that are the result of poor diet, insufficient sleep, and a sedentary lifestyle. Prescription medications treat the symptoms of the disease instead of creating health. Though we cannot change our world overnight, we can change how we respond to it. Changing our focus from reacting to what is wrong to creating what we want in terms of our health is critical. We make over a 1,000 small choices a day, which either contribute to, or erode, our overall physical health. We CAN create health—and here’s how.

Control your calories

Just a 10% reduction in your body weight lowers your risk, so go for it! Use a plate system, similar to the one recently adopted by the USDA, to help you decrease your caloric intake and create a healthy balance of fruits, vegetables, protein, and carbohydrates. Read food labels. Look at the serving size, since many packages provide more than one serving. Then be aware of the carbohydrates per serving, because carbohydrates are the main nutrient that affects your blood sugar control.

If you smoke, stop

The negative impact of tobacco and smoking dwarfs all other risks to your heart. Toxic chemicals produced by smoking leads to narrowing of your arteries, which increases both blood pressure and heart rate. It also lowers your supply of oxygen as your heart has to work harder after being exposed to harmful agents. Cessation is the only option if you truly want to have a healthy heart.

Increase daily activity

Exercise is very important in avoiding and managing type 2 diabetes and in maintaining cardiovascular health. Regular exercise will also lower high blood pressure and reduce inflammation, another key contributor to heart disease. By choosing the stairs over the elevator, standing rather than sitting, using a rake for the leaves rather than the blower or simply opening our cans with a can opener, we are making a small but positive effect on our heart health. Throw in a 30-minute period of more intense exercise such as running, interval training or swimming 4-5 days a week and you will significantly increase the health benefit to your heart and decrease your risk of diabetes. Regular exercise increases insulin sensitivity to help control diabetes. Just be aware of the risk of low blood sugar while exercising, and have a plan in place to treat it.

Eat healthy foods with a low glycemic index (GI)

Low-GI foods are those that cause a slow or minimal increase in blood sugar level. They also control hunger and make you feel fuller longer. By eating lower GI starches and sugars, like whole wheat bread and sweet potatoes as opposed to white bread and white potatoes, you avoid big surges of blood sugar and insulin, which cause fat storage and inflammation that can lead to heart disease. Lower your daily fat intake to <25% (I recommend 20%), with less than 7% coming from saturated fats. Eliminating all trans-fats should be a priority, so dump the deep fried fast foods, bakery products, packaged snack foods, margarines, and crackers. Just say no to doughnuts! Also, reduce red meats, dairy products (except low-fat) and avoid coconut and palm oils completely. Increase your intake of mono-saturated fats such as olive oil, canola oil and omega 3 from sources like salmon and mackerel, flaxseed oil, and soybean oil.

Get enough sleep

High blood sugar is often found among people who get a low amount of sleep. A large study of 71,000 female nurses found that women who sleep less than five hours a night were 45% more likely to have heart problems and those who slept six hours were at a 20% higher risk than those who slept seven or more. On top of that, a lack of quality sleep increases your risk of weight gain, immunity problems, and raises your inflammatory markers, which directly increases a risk to your heart health. Ideally, most people need at least 6-7 hours of quality, uninterrupted sleep each and every night.

For many of us, type 2 diabetes is preventable. By creating health now, one habit at a time, you lower your risk of diabetes and many other serious chronic diseases, and give yourself the gift of a happier, more fulfilling—and maybe even longer—life!

By Joan Mueller and Lori Andersen

Next Sunday is Super Bowl Sunday.  No matter which team you are rooting for, I’d like you to consider this scenario….

Your team is driving for the end zone with 20 seconds left in the fourth quarter.  The score is tied.   They are on the 10 yard line and the camera zooms in on the quarterback’s face.  Suddenly, he smiles and turns to his defensive linemen and says, “You know, we’ve done a pretty amazing job this game to get to this point.  We overcame a lot of challenges and look at us now.  I think we are close enough to our goal, so let’s just relax, leave the ball here, and go celebrate and have some fun.”

Sounds crazy, doesn’t it?  Yet I can’t tell you how often I see a client achieve amazing results.  Losing 25, 50, 75 pounds or more, and then stop just 10 or 15 pounds from a healthy weight.  Once they have stopped that forward progress and given up short of their goal, it usually means that they are headed back in the other direction.

In life, not just the Super Bowl, it’s about always making forward progress toward our goals.  When we stop short of our goals, it’s hard to get back on track!

As you continue with your program, there will be events and celebrations that pop up.  If you are prepared for these special functions, you will find it much easier to stick to your program.  Here are some tips for you to follow.

1. Call the hostess to find out what foods she will be having and volunteer to bring an appetizer or meal side dish.

2. Remember that alcohol is loaded with calories.  Choose club soda or diet pop.  Alcohol will also let down your defenses and you will be more apt to fall for temptations.

3. Don’t change your exercise routine the day of the party.

4. Make the occasion a social event and focus on your friends and fun.

5. When the party is at your house, use low calorie and fat free salad dressings for dips.  Have plenty of healthy snacks for you.

6. Make a decision about what you are going to eat before you go.

7.  Make a decision about what you will say to those who try to push fattening food on you.

8. Have a shake before you go to curb your appetite.

9. Get up during half time and walk outside (weather permitting) or do some stretching.

10. Stand away from the food table and engage in conversation.  Use a small plate to put your healthy food items on, and then walk away.

11. Bring a shake or bar with you in case there are not good food choices at the party, especially if you will be there for 3 hours.

12. Help the hostess! Help serve and clean up. Keep busy.

By Marsha Hildebrand, RN.

*All information was taken from Dr A’s Habits of Health and Living A Longer Healthier Life

I thought it would be fun to turn your New Year’s Resolutions into Health Goals using the Take Shape For Life program tool called “Structural Tension”.
Structural Tension was created by Robert Fritz who is a close friend and colleague of Dr. A. This topic is covered in Chapter 3 in “The Habits of Health” and in Chapters 5 & 6 of “Living A Longer Healthier Life”.

Structural Tension eliminates the need for problem solving.

• keeps our “Motivation for Change” focused on what we want, “rather than “what we don’t want”
• It allows us to position our goals in a structure that supports them.
• It gives us direction on how to get from where we are “Our Current Reality” to where we want to go, “Our Desired Outcome”.

Having a structure to follow, we also need to understand the Choices we make to reach our goals. There are 3 types of Choices we focus on.

• Fundamental Choice – it’s the foundation that supports your highest goals. The Choice for Optimal Health
• Primary Choice- what you want more than anything else, Healthy Weight, Active Lifestyle, etc.
• Secondary Choices – the action steps taken to support primary choice. Not necessary what you want to do but what you choose to do to reach your goals.

We want to remember that goals need to be written so that they are:

• Specific with a time frame, for example, “I will have great aerobic stamina in 12 months”.
• Focus is on Creating Health and not problem solving,  ex: “I am able to walk for 30 minutes and talk to my friend the whole time” as opposed to “ I will not be short of breath while walking “.
• Make sure your describing the event and not the process  “ I have a lean, toned body” vs. “ I will lift weights 3 days a week”

One of my clients was 148 lbs, 5 ft tall , had a BMI of 29, and a waist size of 36″ when she made the  decision to get healthy.

Primary Choice:

• Healthy Weight: 122lbs
• BMI: 24
• Waist Circumference: 30”

Secondary Choices:  These are things I don’t necessarily want to do but choose to do because I want the outcome.
Timeline – Three Month Goal To Reach Healthy Weight:
1. Eat every 2-3 hours  _______90 days ________
2. Drink 64 oz. of water a day  ______   60 days
3. Follow the 5&1  _______
4. Exercise 45 minutes a day   after first 3 weeks _____________
5. Call my Health Coach every Monday   _____30 days ___
6. Weigh and take measurements weekly    __________________

Current Reality:

• Weight: 148lbs
• BMI: 29
• Waist Circumference: 36”

Please remember to call your health coach to turn all your New Year’s Resolutions into your health goals for 2012.

Responding to Stress Why does feeling stressed cause us to overeat? For one, eating is an effective way to temporarily forget about our problems. When we focus on food, we escape from our problems, at least for a little while. We’ve probably learned from past situations that food enables us to do this. And so eating distracts us during times of stress, and it feels good. Think about it—how many times have you run out of the office to grab some candy when you’re having trouble tackling a problem at work, or meeting a deadline?

There are physiological explanations as to why we feel calmer when we eat. As blood flows from the brain to the stomach for digestion, we start to feel at ease, and ultimately relaxed. When we gorge ourselves with food, we escape in a somewhat “unconscious” way. Binging on very large amounts of carbohydrates produces a “sugar high,” which can result in a “numb” feeling, taking us away from what we really feel.

In addition, the release of cortisol from the adrenal glands into the bloodstream during stressful times causes levels of serotonin, a hormone responsible for relaxed and content feelings, to decrease. Theories based on animal studies suggest that decreased levels of serotonin causes increased cravings for carbohydrate-rich foods. This is when you need to “buckle up” and refuse to give into these cravings.

Immediate Solutions to Prevent Eating in Response to Stress So what can you do when you feel the urge to binge? Well, there are lots of different things to do! Here are 20 activities you can do instead of grabbing those cookies or chips when you feel an overwhelming desire to eat. Before you try these suggestions, however, make a deal with yourself-that is, if you wish to have a specific food, you can have it, but only after you’ve done three things on the list below:

20 Things You Can Do Instead of Eating:
1. Read a book—or your favorite fitness magazine
2. Search for a Web site, on a topic that is of interest to you but that you haven’t had time to pursue
3. Go for a walk
4. Call or email a friend
5. Write in a journal
6. Go window-shopping
7. Play a game with your spouse, children, or pets—whether it’s Frisbee or fetch, checkers or chess
8. Do an exercise video, or hit the gym for aerobics, weightlifting, or yoga
9. Tackle some household chores: dust, vacuum, balance the checkbook, etc.
10. Take a long bath or shower
11. Start your holiday gift list—both gifts to give, and gifts to receive
12. Alphabetize your books, CDs, videotapes, spice rack…
13. Do some outside chores: work in the garden, mow the lawn, rake leaves, or shovel snow
14. Meditate or pray
15. Work on a craft project that will keep your hands busy: knitting, needlepoint, painting, woodworking, etc.
16. Crank up your stereo and dance around the living room
17. Try on old clothes—clothes that are now too big as well as clothes that are still too small
18. Research healthy recipes to prepare for the coming week, and make a shopping list
19. Brush your teeth, use a strong mouthwash, then pop in a piece of extra-minty gum
20. Start, or add to, a scrapbook of your weight loss journey. Include photos, motivational articles, and your own thoughts and feelings

Longer-term Solutions The best way to decrease the urge to binge on high-calorie foods when experiencing stressful feelings is to get at the root of the problem: that is, get at the root of what’s eating you. Figure out what is causing the stress, and address the problem immediately. For example, if you are stressed about your job, find ways to cope with the problem. This can mean talking with friends and family, or speaking with a mental health professional. Talking about a stressful situation helps us to feel calm and connected to others, which can help to relieve feelings of frustration and confusion. Another feeling that causes stress and subsequent overeating is the feeling of helplessness, and lack of control. A good way to approach this feeling is to focus on the things that you do have control over, and can make a difference in. For example, try volunteering at a local hospital, or delivering meals to the elderly. Certainly avoiding excess calories and exercising regularly are examples of things we have control over—and things that we should focus on.

Other Suggestions for Dealing With Stress Over the Long-Term Consume a low-fat diet and limit alcohol and caffeine. Low-fat diet offers many other benefits, such as weight loss and protection against heart disease. As caffeine can further stimulate the central nervous system, thereby intensifying the stress response, it’s best to avoid caffeinated beverages, such as coffee and colas. In addition, alcohol intake should be minimized, as it can increase appetite and decrease control over eating behavior.

Exercise! Research shows that exercise can help to reduce stress. It can help us to “vent” negative emotions, and it helps to boost our endorphins, or “feel-good” hormones, ultimately improving our mood. Exercise also decreases our appetite, helping us to consume fewer calories. Try to engage in a regular exercise routine, even if that just means going for a 10-minute walk every day. Finding exercise buddies can be a great way to connect with others and do your body good at the same time.

Incorporate relaxation techniques as part of your daily routine. Yoga, meditation, or even deep breathing can help to take the edge off. Visualizing a peaceful place can be a soothing way to “escape” from reality, for just a few needed seconds.

Hello everyone! Today we will be talking about a timely subject: New Year’s Resolutions. Some of you might have even started on Take Shape For Life because of a New Year’s Resolution or some of the coaches might see a large increase in clientele during this time of year.

Did you know that New Year’s resolutions are typically made for five consecutive years or more before long-lasting change is made? Pretty crazy right?! You know, when we’re talking about New Year’s Resolutions we are really talking about commitment; making a commitment to take responsibility for your health. So, if we make a commitment to change our unhealthy ways and we really want these changes to happen, then why do so many resolutions fail?

Perhaps it is a lack of willpower? Or a lack of desire? The short is answer: No. The real reason lies in what we call “premature action.” Premature action is exactly what it sounds like. We take action to make changes before we have really prepared ourselves enough to be successful. For example, the New Year comes with an immense amount of pressure to take action; we are “supposed to change” and so we jump in with two feet whether we are ready or not. Full steam ahead! Then in a few weeks or even days, our motivations begin to wane. We begin to lose our focus and slip back into our old, unhealthy habits. So, we fail, which only reinforces our belief that we couldn’t really do it in the first place, that we are doomed to this existence as an overweight couch potato. It creates a vicious cycle.

So what hope is there? How can we overcome our own self-defeating beliefs and behaviors? How can we make a commitment and stick to it?! The answer lies in making the necessary preparations in order to be successful.

The first thing we need to do in making our necessary preparations is to identify our reasons “why?” Basically, why do we want to make these changes? This is going to be our motivation. Many of you will be familiar with Dr. A’s Habits of Health when he discusses Conflict-Driven vs. Desired Outcome motivation. This is an incredibly important concept to understand when developing our own motivations. Basically, are we using FEAR to motivate us… such as saying to ourselves “I have to lose weight so I don’t get diagnosed with diabetes like my Mother” or “I have completely lost my self-disciple, I have to do this” or “I feel so horrible, things have to change”? As you can see these motivators are based on our internal conflicts or fears. And these fears can just be rationalized away. So, our motivation doesn’t last. Or are we using our DESIRES to motivate us? This is when we say things like “I am taking responsibility for my health because it feels so good to get compliments from people and to accomplish my goals” or “I am eating healthier so that I become a better role model for my children” or “I am losing weight to feel better, gain confidence and have fun!” In other words, “I am doing this to gain health.” What are your Desired Outcome Motivations? Write these down. Keep them handy. You will need to refer to these from time to time when your motivation is low. These positive motivators will strengthen your commitment to yourself.

The next thing we need to do in making our necessary preparations is to identify the “how?” Basically, how are we going to make these changes? This is going to be our plan. Let’s face it, there are going to be challenges on the journey towards health. I’m sure many of you have probably faced these challenges before. How are we going to overcome these challenges this time? What we need to do here is identify what our challenges and challengers are and then develop strategies to get around them. Again, it is very important that you write these things down in order to constantly remind yourself. You are going to want to write down the People, Places, and Things that make up your biggest challenges. Perhaps your spouse isn’t being particularly supportive of your new, healthy choices. Perhaps every time you drive down Main Street you pass your favorite bakery. Perhaps that television has a strong connection to snacking. Then these are the people, places, and things that are your challenges. Develop a plan that tells you how you are going to deal with these situations or completely avoid them. This way when you come across a tough situation you have a plan of action and are not caught completely off-guard. This plan will help you strengthen your commitment.

The final thing we need to do in making our necessary preparations is to identify the “who?” Basically, who is going to help us make these healthy changes? This is where the all-important health coach comes into the mix. You see, at Take Shape For Life we make it as simple as possible to be successful, however that doesn’t mean it’s easy. We need help! We need our health coaches to guide us and teach us about health, we need our families to support us, we need our friends to encourage us, we need our coworkers to give us compliments, we need our health care providers to give us a pat on the back. Without the support we need, we will find it very difficult to be successful. Again, you want to write down your support system. Put their names on a piece a paper with their phone number or email address so you can contact them if you need to. These are the people here to help you and to help strengthen your commitment.

Okay, so let’s recap. Many times we will fail to make the healthy changes we want to make in our lives because we jump into taking action before properly preparing ourselves. Therefore, in order to be successful, we need to identify our “why, how, and who” so that we can strengthen our commitment to our health. We need to identify our Desired Outcome Motivators, which is the why. We need to identify our Challenges and Strategies to overcome those challenges, which is the how. And finally, we need to identify our Helpers or Sources of Support, which is the who. With all of those things in place, we will have a much better chance to be successful.

Okay, that concludes my discussion on New Year’s Resolutions, or more specifically strengthening commitment to ourselves and our health. Now, I will take some questions if anybody should have one. Thank you so much for listening!

T’was the day after Christmas, I had put on 10 lbs

By eating the food that was always around.

My stockings were tight, the seams they were busting,

From the constant barrage of food I was lusting.

My husband and children whose clothes were snug too

Pleaded with me to try something new.

The only thing that fit was my stretch stocking cap

And between my shirt and my pants there was a huge gap.

I had endlessly and repeatedly licked every platter

And never before had it really even mattered.

I avoided all mirrors, ran by them in a dash

So I just couldn’t see the tight fitting sash.

Tired of wearing those triple X sizes,

I had to do something as the scale number rises.

When a friend offered to help me, I shouted

“GIVE ME RELIEF from the munchies” resounded.

When relief came, it was so incredibly quick,

And now I no longer feel lethargic and sick.

I began losing the weight without all the strife

Because my health coach introduced me to Take Shape For Life!

Now pancakes and brownies, chili and eggs,

I’m beginning to see the bones in my legs!

Oatmeal, sloppy Joes, nacho cheese puffs

That health coach of mine really knows her stuff!

This eating small meals every 3 hours

Has helped me lose weight and now I encounter

Compliments from everywhere imaginable

It’s so unreal – almost unfathomable!

The fat is melting – it seems to go POOF!

And the energy I’ve gained has gone through the roof!

The sizes get smaller as the scale shows less

And now my health is no longer a mess.

My eating is healthier; I’ve changed the bad habits

And the weight I’ve lost won’t be recounted!

For my lifestyle is changing – my food choices now healthy

And used for refueling, not making me like jelly.

My eyes now twinkle and I’m truly so happy

That I want all my friends to join me real snappy

So we will all reach that healthy goal weight

And enjoy this new feeling I’m having today.

For the first time in decades, I like my new self

And breathing is easier when I put on my belt.

Mirrors are now my next new best friend

Admiring the new shape and curves that extend.

Try as I did for too many years

Without much success and a whole lot of tears

Losing weight has been easy

With a program that teaches.

Now I’m teaching others so they can lose too

And get slim and healthy in Twenty One Two.

Let’s journey together to a thinner new you

So next year you will be happier too.