Green Mountain at Fox Run » Blog http://www.fitwoman.com Women's Weight Loss Spa Retreat for Healthy Living Wed, 28 Jan 2015 16:27:00 +0000 en-US hourly 1 http://wordpress.org/?v=3.9.3 The Back-and-Forth of Achieving a Healthy Weight http://www.fitwoman.com/blog/2015/01/28/back-forth-achieving-healthy-weight/ http://www.fitwoman.com/blog/2015/01/28/back-forth-achieving-healthy-weight/#comments Wed, 28 Jan 2015 14:00:15 +0000 http://www.fitwoman.com/?p=30202 We recently saw a meme on Facebook from OMG Paradise that said “An optimist is someone who realizes that a taking a step backwards after taking a step forward is not a disaster, it’s more like a cha-cha”. Beth shares her cha-cha below. “No Foods Are Bad Foods” The holidays are over and it’s time to get back to work. […] Read more »

The post The Back-and-Forth of Achieving a Healthy Weight appeared first on Green Mountain at Fox Run.

]]>
optimist quote robert braultWe recently saw a meme on Facebook from OMG Paradise that said “An optimist is someone who realizes that a taking a step backwards after taking a step forward is not a disaster, it’s more like a cha-cha”. Beth shares her cha-cha below.


“No Foods Are Bad Foods”

The holidays are over and it’s time to get back to work.

I don’t believe in or practice the idea of a New Year’s resolution; never have, but there’s nothing wrong with seeing the advent of a new year as a time to get back to basics.  It was way too easy to convince myself that “no foods are bad foods” translated by my Christmas zeal into “eat all the chocolate you want because it’s not bad!”

As we all know, that is not exactly what the adage implies.  Sure, there are no bad foods, but too much of anything (including chocolate, egg nog, wine and homemade cookies) will make you feel crappy.   I’m already, as I mentioned in my last blog, dealing with a slowly healing foot injury that has my exercise routine stalled at almost nothing.

A Review Of Mindful Eating

So, I feel that it’s even more important to take a look at my habits.  Well, not really a look, but a relook.  A “going back to school” almost, to reacquaint myself with the concepts and ideas promoted at Green Mountain.  I went in search of my binder.

I flipped open the front cover and my personal note sheets fell out.

The first page starts with my scribbly notes on mindful eating:


Being present w/o judgment, becoming aware of needs — what role is food playing — feel empowered by your relationship with food; gear what, when and how much you eat to feel well – that’s empowering. 

Wow, right there on the first page.

mindful eating meme

Re-evaluating My Eating Behavior And Relationship With Food

My backsliding is all about forgetting the primary tenets of mindful eating.  What is food all about?  What is my relationship to the process?  What are my goals?

Read This Related Article:
Mindful Eating Review: The Basics
Stuffing copious amounts of chocolate into my mouth doesn’t jibe at all with the answers I had written – health, positive image and outlook, spiritual contentment.

In fact, my backsliding had encompassed more than chocolate, I had become lax about balance and returned to watching TV while eating.  I will even admit to too many meals grabbed from the fridge while dashing out the door.

So I kept flipping.

  • Behavior – there were my notes about hunger cues.  Better get out the guide and prop it back up between the salt and pepper shaker.
  • Nutrition – I had written in the margin – what exactly is a protein, how can dairy be protein, veggies?    That’s Beth shorthand for “get thee some nutrition education!”  Time to reorient myself about what particular foods are, in the sense of which food group, and identify the ones that I am more likely to enjoy.
  • Then I got to the last section Sustain the Change℠.  Leafing through, I found on page 10, the suggestion to mark a calendar with check marks for positive milestones so I grabbed my datebook and jotted down “checked back in”.

Maybe I’ll place the same notation on the first of every month in the remainder of my calendar as a reminder that backsliding is only an invitation to “check back in” and get back on track.

2015 is looking up!


Learn More About Our Healthy Weight Management Program

The post The Back-and-Forth of Achieving a Healthy Weight appeared first on Green Mountain at Fox Run.

]]>
http://www.fitwoman.com/blog/2015/01/28/back-forth-achieving-healthy-weight/feed/ 0
Pop Quiz: The Changing Face of Healthy Eating for Healthy Weights http://www.fitwoman.com/blog/2015/01/27/quiz-healthy-eating-healthy-weights/ http://www.fitwoman.com/blog/2015/01/27/quiz-healthy-eating-healthy-weights/#comments Tue, 27 Jan 2015 14:05:28 +0000 http://www.fitwoman.com/?p=30197 As A Dietitian, The Science Of Nutrition Is Fascinating I love my work. I love that my professional career as a dietitian has such practical application and that  I can spend time doing on the job training that I can later take home with me and incorporate into that night’s dinner. I love learning about clinical trials done in laboratories […] Read more »

The post Pop Quiz: The Changing Face of Healthy Eating for Healthy Weights appeared first on Green Mountain at Fox Run.

]]>
As A Dietitian, The Science Of Nutrition Is Fascinating

science of nutritionI love my work.

I love that my professional career as a dietitian has such practical application and that  I can spend time doing on the job training that I can later take home with me and incorporate into that night’s dinner.

I love learning about clinical trials done in laboratories where scientists isolate particular nutrients from garden plants and sit on benches for long hours where they probe, dissect and expose each to harsh environments and make long lists of all of the ways these teeny tiny plant chemicals might boost our immune system once we eat them.

I love epidemiology, where scientists look at groups of people on this planet who have eaten certain spices or drank certain leaves from some rare plants for generations upon generations and have a lower incidence of diseases like cancer and Alzheimer’s.  It all fascinates me.

But When Cooking and Eating, I Focus On Taste And Texture

Off With the White Coat and On With the Apron

I’ve got to be honest: when I’m cooking and eating, I don’t really think about all that science stuff too much.  I mean, at the end of the day once I’m back home standing in my kitchen with my apron on, it’s all just food.

The thing is, when we look at how people ate before the national obsession over what people eat began, they ate healthy and they ate well (I LOVE food anthropology, too).

Paying Attention To How Food Makes You Feel

So here’s the thing…try eating with a little less attention to the science and more attention to how it makes you feel, the taste, how it looks, how your food choices complement one another, texture and temperature.

Maybe you already do it.  In which case, congratulations you probably get an extra 12 hours of mental energy every day than those who scrutinize over every morsel of food in front of them don’t get. (I’m just trying to have some fun here.)

I really do think most people who are true healthy eaters, even those of us who thirst for every drop of nutrition information out there, really do eat this way.

So, try this Healthy Eating Pop Quiz!

Do you eat walnuts because:

AThey taste delicious.

BThey contain a ton of alpha-linolenic acid, the plant form of omega-3 fatty acids which helps prevent things like heart disease, stroke, and cancer.

CBoth

If you chose a or c, great.  If you chose b, consider eating any other nut or seed you enjoy since most of them contain these or similar nutrients. Go for cashews, pecans, almonds, hemp, flax, sunflower, whatever.  They’re all great.


Do you use olive oil because:

AIt’s pretty versatile, it tastes great, and most of my recipes call for it.

BIt contains loads of alpha tocopherol, multiple forms of phenols, and carotenoids, all of which boost our immune function and it’s mostly monounsaturated fat which is known to help prevent heart disease.

CUm…what the heck else would I use?

If you chose b, most all fat that comes from plants has this stuff.  Like avocados, seeds, nut butters and other cold pressed plant oils.  So eat plant fats and use other plant oils.  If you chose a or c, keep up the good work.


You have blueberries in the fridge because:

A They were on sale and I LOVE them.

BThey contain multiple antioxidants that help with coordination, balance, and memory and protect my brain from oxidative stress.

CI don’t.  I’m all out. I ate them all.

If you chose a or c, awesome.  If you chose b, did you know that all plants contain these components?  All plants have some combination of antioxidants.  All fruits, all vegetables.  Yup, even bananas.


So, how did you do?

Read This Related Article:
Healthy Eating: It’s Personal!
It’s good to stay conscious about eating but try focusing your consciousness on you and what you like and need.

Read, learn and stay informed but try spending as much time in your body as you do in your head.  And as much time in the kitchen as you can.


Learn More About Our Nutrition and Eating Behaviors Program

The post Pop Quiz: The Changing Face of Healthy Eating for Healthy Weights appeared first on Green Mountain at Fox Run.

]]>
http://www.fitwoman.com/blog/2015/01/27/quiz-healthy-eating-healthy-weights/feed/ 0
Healthy Weight Week: Be Happy Now http://www.fitwoman.com/blog/2015/01/23/healthy-weight-week-happy-now/ http://www.fitwoman.com/blog/2015/01/23/healthy-weight-week-happy-now/#comments Fri, 23 Jan 2015 14:00:58 +0000 http://www.fitwoman.com/?p=30123 Deciding Not To Be Perfect I can’t remember the exact moment when I decided not to be perfect. I’m not sure if I just mellowed out with age or finally started doing what I encouraged my clients to do. To be still. To not wait to start living. To be enough, right now, in the moment. I made a decision […] Read more »

The post Healthy Weight Week: Be Happy Now appeared first on Green Mountain at Fox Run.

]]>
Deciding Not To Be Perfect

healthy weight week infographic be happy nowI can’t remember the exact moment when I decided not to be perfect.

I’m not sure if I just mellowed out with age or finally started doing what I encouraged my clients to do.

To be still.

To not wait to start living.

To be enough, right now, in the moment.

I made a decision to be happy now and not wait until I started being the person I knew I could be.

Living With Less Fear

This was a scary proposition. Would complacency and sloth take over my life? Quite the opposite. I have actually made more positive, long lasting changes when I decided to quit trying so hard to change.

There is something peaceful and calm about mindfulness. Mindfulness allows me to pay attention in the present moment without judgment. I relax, I have less fear. Fear of judgment or rejection fades. Living with less fear allows me to breath, notice and appreciate what I do have and who I am. I’m happier.

Could I be more…everything?

Yes, I could. But I don’t have to be in order to be happy. Letting go of perfectionism allowed me to find the middle ground. To live in the sometimes and mostly. Sometimes gives me margin. I am OK with being mostly something.

Intentions For Living

I didn’t make any New Year’s resolutions this year. I made a list of intentions for living now, semantics right?

Not really, I have come to know myself. S.M.A.R.T. goals make me crazy stupid. They say that if goals are not specific, measurable, action-oriented, realistic and time-oriented, I’ll fail.

Learning To Live Right Now

I’ve had plenty of failure in my life, when I’ve been too focused on exactly who, what, when and how I was going to be. I realized that goal setting for me created a void, an abyss. The space between where I am and where I wanted to be was dangerous. It created a world based on the future and right now didn’t exist. I did a lot of damage in right now.

I lived in the future. I created elaborate plans, schedules and ways of being that were so far from who I was today that it excited me, but scared me at the same time. This cognitive dissonance was so uncomfortable that I decided to “flip a switch” and dissociate in the right now until tomorrow, Monday or New Year’s Day.

Endless “last suppers”, weeks without shaving my legs, complete absence of productivity. I behaved as if what I was doing didn’t count right now, because it was before I was going to start…being perfect. I wasted a lot of good years waiting to be the perfect version of myself. In the meantime I created so much damage that it took weeks (or months) to catch up to baseline…whether it was my weight, my self-care or self-respect.

So how does it work now?

First of all. I create a pleasant and loving environment for me to live in today. For instance, I made a decision that I would only have clothes in my closet that fit and looked good on me. My day begins on a happy note, instead of….

Then, when I feel like I’d like to create positive change in my life, I create an intentions for living list. These are ways of “being”, mostly. I see myself doing more of something. For instance, I intend to eat more fruits and vegetables today. Sometimes I eat a maple creamee (this is my favorite new Vermont treat). This doesn’t have anything to do with my intention to eat more fruits and vegetables. Guess what? As I eat more fruits and vegetables, I feel better and therefore I eat more fruits and vegetables.

Another intention is to play more outside today. I strap on my snow shoes and take off on a short hike in the woods near my house. I notice the stillness and quiet of the snow and the ease of the hill that was harder last week.

This is how I stay happy now.

What makes you happy now? What might be on your intentions for living list?  Let us know!


Learn More About Healthy Weight Week

The post Healthy Weight Week: Be Happy Now appeared first on Green Mountain at Fox Run.

]]>
http://www.fitwoman.com/blog/2015/01/23/healthy-weight-week-happy-now/feed/ 1
Healthy Weight Week: 5 Ways to Move Past Body Hatred http://www.fitwoman.com/blog/2015/01/22/5-ways-to-move-past-body-hatred/ http://www.fitwoman.com/blog/2015/01/22/5-ways-to-move-past-body-hatred/#comments Thu, 22 Jan 2015 14:02:23 +0000 http://www.fitwoman.com/?p=30106 We couldn’t have a Healthy Weight Week without discussing body image. We hope you’ll find our approach of Body Neutrality℠ helpful. Body weight obsession is a national pastime in this country – especially for females. As a result body-bashing – toward others and toward ourselves – can often become the lens from which self-worth is measured. Not good. These tips will help […] Read more »

The post Healthy Weight Week: 5 Ways to Move Past Body Hatred appeared first on Green Mountain at Fox Run.

]]>
We couldn’t have a Healthy Weight Week without discussing body image. We hope you’ll find our approach of Body Neutrality℠ helpful.

Body weight obsession is a national pastime in this country – especially for females. As a result body-bashing – toward others and toward ourselves – can often become the lens from which self-worth is measured. Not good.

These tips will help you to stop hating your body and to start embracing what makes you unique and worthy of kindness and care.

1Practice Body Neutrality℠

Did you know that every single thought has the power to change our biochemistry? Yep.

We Literally Are What We Think

So, for someone who has a constant inner dialogue about oneself that errs on the side of being self-critical, this is crucial information.

This area of research is called neuroplasticity and it’s proving that our thoughts are quite powerful. If you want to stop body loathing, but body positivity feels laughable, Body Neutrality can help bridge that gap between body hatred and body love.

body neutrality4 Steps to Stop Hating Your Body: Acknowledge, Breathe, Validate a Different Voice and Practice. 

When you notice a negative thought pop into you head about your body, acknowledge it’s there, and then take a deep breath. We want to press the stop button on that thought – clear the mind and hopefully calm the body in that moment.

Now, choose a more neutral voice. What could you say to yourself that is less hateful and more neutral toward self?

This research provides a proven tool for dismantling the source of body loathing – which is our negative thinking. Like a muscle you will begin to strengthen your new way of thinking based on what you focus on. Try it – it works! (See infographic above-right.)

2Let The Good Stuff In

Do you accept compliments when they are given or do you dismiss them?  Accepting compliments cracks the door open for allowing in the positive instead of always focusing on the negative. A simple ‘thank you for saying that’ is enough to begin moving the needle from dismissing compliments to allowing them in.

In addition to learning to accept compliments when given, make a list of what YOU like about yourself – inside and out. Choose at least one thing. You can build from there when ready, but letting the good in is important for creating a more positive relationship with your body and Self.

3Surround Yourself With Positive People

Sometimes we unintentionally surround ourselves with people who mirror our inner critic. Being around people who constantly focus on what they, we, or others are lacking is a serious downer. Think about who makes you feel good, accepted and appreciated for WHO YOU ARE NOW.

Who feels the most supportive in your life? Who ‘gets you’ and accepts and loves you no matter what? And just as important (if not more) – how can you begin being your own best friend and start showing compassion and acceptance toward yourself?

Surrounding yourself with positive and supportive people – or at least showing our well-meaning loved ones on how to support us  – can help you along your path toward self-acceptance.

4Tell Media Messages To “Talk to the Hand”

How much are you buying into media messages around the ‘ideal’ body shape and size? Comparing ourselves to an unattainable ‘ideal’ is crazy-making, not to mention fuel for the fire around not feeling ‘not good enough’. Whether it’s television, magazines, diet ads – we are inundated with the message that thinner is better –no matter the cost to one’s health.

Read This Related Article:
Healthy Weight Week: Try the Media Diet!
The impact of living in a society that values body perfection for females doesn’t escape many women no matter their age, but instead of joining the crowd why not become more discriminating of what you read, watch and listen to? We do have some control around what we are exposed to, and because it’s natural to be influenced by what we tune into, why not work to tune out the media messages and tune into a voice that better values and supports who you are today.

5Take Care Of The Body You Have Today

Hating our bodies doesn’t foster self-care, but instead elicits punitive measures such as dieting and “no pain/no gain” exercise as a misguided attempt to motivate change.Positive change, however, does not come from a place of hate but from a place of self-regard.


How can you shift away from the tunnel vision of weight loss (or changing your body in some way) to a broader vision of what it means to take care of yourself?

The former feels like ‘I need to fix myself’ while the latter feels like ‘I choose to care for myself’. Big difference. And you know what? Positive change only comes from the broader vision of self-care.  Self care involves being tuned into your body and mind – and then learning how to honor those cues, instead of ignoring them.  It’s as simple – and not as simple – as that, because if you have been shutting off from your needs then the practice of paying attention takes time. You will find, however, that this is where the magic happens when  it comes to lessening body hatred and increasing overall well-being.


Learn More About Healthy Weight Week

The post Healthy Weight Week: 5 Ways to Move Past Body Hatred appeared first on Green Mountain at Fox Run.

]]>
http://www.fitwoman.com/blog/2015/01/22/5-ways-to-move-past-body-hatred/feed/ 6