Tips for Helping Big Folks Feel Comfortable Working Out at the Gym or Recreation Center

The thought of exercising, panting, sweating, and going red in the face in front of other people can be intimidating to anyone of any size. However, plus-sized people often are especially nervous about the reaction of fellow gym-goers.
Will they laugh at you or look at you like you don't belong there?
Will you break the exercise equipment?
Will it be awkward to run around in a towel in the changing room?

Here are a few pieces of advice for being more confident as a big person at a gym or recreation center.

Step One: Preparing yourself mentally. Many large people are intimidated by exercising in front of other people, and there's nothing wrong with deciding you'd rather work out at home. But, perhaps you'd like to take up swimming, or you really like elliptical machines, but can't afford to buy one. Or perhaps you'd like to sample a variety of different kind of fitness classes and would like an instructor to show you proper form. All of these things are easier to accomplish at a gym or community recreation center.

read on ...

       

Never Underestimate the Power of Now!

"When I lose weight, I will…"

How many times have you completed that sentence or let it run incessantly through your mind? How many special moments or experiences have you missed because of this limiting thought? It's all about now, right here, in this moment. And it's the deep down, deserving, gut sensation that moves you forward. The trick is learning how to capture the moment.

As a woman, you may put restrictions on yourself for reasons that may seem appropriate to you at that time. You may not dance at a social event for fear people are looking at you. You may not ask for a promotion at work for fear of confrontation. And lastly, you may not ask a man for coffee for fear of rejection - this is the 21st century, right?

Movement has an incredible ability to help you get in tough with your body. Feelings that may have long been dormant slowly awaken and your natural sense of intuition is renewed. The key is to begin with breath. If you are disconnected from your body, stressed out or depressed, your breathing may be shallow or erratic. The more in tune your are with your breath, the more your body feels the desire to move. Moving becomes something you want to do instead of have to do. The movement creates the momentum to move forward in your life and explore areas of personal growth.

The shame and guilt often associated with an inactive lifestyle can be debilitating and literally "knock the wind out of you." Harness the power of this moment with breath to begin your transforming process. The breath will help you feel whole in your body with gentleness and compassion. Let go of the "mistakes" you've made or exercise sessions you've missed and try this breathing exercise. Please read through it completely before beginning.

When finished, flutter the eyes open

This breathing exercise can also be done in bed to help calm your mind and let you sleep.

Enjoy the sensation of your breath and have a great month!

In Health,

Rochelle

Editor's Note: To learn more about Rochelle, check out her website. And if you want to speak directly with Rochelle, give her a call at (212) 689-4558. Mention how you liked her article in GrandStyle.com.

Click here for more articles by Rochelle.

       








Developed by BD, in cooperation with CyberDiet

BD (Becton, Dickinson and Company) is a medical technology company and a manufacturer of medical supplies, devices, laboratory equipment and diagnostic products. Cyberdiet.com, a diet and nutrition web site, features a vast array of nutritional information, interactive tools and discussion groups to help users reach their goals.

BD, in cooperation with CyberDiet, has developed a Fast Food Guide that identifies specific nutritional content (carbohydrates, protein, fat, cholesterol, etc.) for menu items at restaurants like Arbys®†, Burger King®†, Domino's®†, Hardee's®†, Kentucky Fried Chicken®†, McDonald's®†, Wendy's®†, Subway®† and others.

The BD Fast Food Guide gives the information you need to make the right food choices at popular fast food restaurants and still follow your meal plan.

Click here to view the BD Fast Food Guide.

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BD, BD Logo and all other trademarks are the property of Becton, Dickinson and Company.
CyberDiet is a trademark of CyberDiet, Inc.

       

Listen To Your Body Signals

As the Summer draws to a close, our Fall schedules come into full swing. This is a great time to assess and adjust your self-care. Unfortunately, this is also a time when the companies that make money from yo-yo dieting come out in full force. You will be barraged with body loathing commercial and infomercials. I hope you can keep your focus on taking care of yourself. I encourage you to cultivate your self-appreciation and avoid the body loathing that the media and yo-yo diet companies promote. Below are excerpts from an article about a recent study:

Researchers from the University of Ohio who studied the dietary habits of almost 199 college women found those who accepted their bodies were more likely to eat healthily.

Instead of dieting, driven by dissatisfaction with one's body shape and a desire to change it, women who accept their bodies the way they are end up with the lowest body mass index (BMI), the study has shown.

The strategy is called "intuitive eating", based on feelings of hunger and fullness. It is contrasted with eating for emotional reasons - "comfort eating" - or as a response to stressful situations, that are seen as the chief drivers of obesity. Those who followed intuitive eating principles had a lower body mass index than those who did not.

The findings, presented at the annual meeting of the American Psychological Association in New Orleans, suggest that the typical reasons for dieting may backfire. Tracy Tylka, the assistant professor of psychology who led the research, said: "The message that women often hear is that some degree of body dissatisfaction is healthy because it could help them to strive to take care of their bodies. But it may be just the opposite: An appreciation of your body is needed to really adopt better eating habits."

       

Enjoying The Active Life

By Anne Kelly, President and founder of Junonia Ltd., a catalog and website at Junonia.com serving the needs of active, larger-sized women, women who wear size 14 and up.

California Wine Country Bicycle Tour with Luna Tours

We took off for San Francisco feeling the euphoria of being on vacation -- and just a little apprehensive about our upcoming bicycling weekend in the Wine Country. Would our complete lack of preparation mean disaster? I was traveling with two friends, Vicki and Jane, and we were heading for three days of biking in the wine country of California around Calistoga, with Luna Tours.

It couldn't have been more perfect -- the weather, the other women on the trip, the scenery, even the meadowlark outside our window. Spring was bursting and wildflowers were everywhere. It smelled wonderful! I can't remember the last time I laid on my back and watched leaves shimmer in a tree.

Luna Tours does a phenomenal job taking care of its bikers. Very health and safety conscious, they decked us out with water, helmets, side mirrors, reflective signage, and clear maps. And we were escorted all the way with sag wagon and on-bike support.

Each rider picked their pace, mine being the slowest, but then Jane and I stopped to take
photos, too! Although I was tired each night, I felt great. We did 46 miles in three days, a just-right amount given my "training." A couple of our tour-mates got in nearly 100 miles! There was absolutely no performance pressure. Everyone was simply there to have an unforgettable time.

And the food! We ate extravagantly and enjoyed every morsel. Eulee and Rebecca, owners of Luna Tours and our guides, provided healthy, tasty, and artful breakfasts, snacks, and noontime picnics. Evenings they picked out the best local restaurants.

I loved the 24 gear bike Luna Tours rents so much that I bought it and had it shipped home. I'm even thinking about doing a charity ride in the fall. Next time I schedule a bike tour, I'll do a little more training, but other than that, I wouldn't change a thing. It was a fabulous experience. And remember, if I can do it, so can you!

And I highly recommend Luna Tours. They offer a variety of trips around the country designed for all skill and fitness levels. Talk to them at 877-404-6476 or at Luna Tours.

Editor's Note: Check out other terrific stories of large women enjoying their active lives at Junonia.com

       

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Big Adventures

By Liz Nickels, Certified SCUBA diver and owner of Big Adventures, arranges SCUBA trips in Maui for plus size women and their allies.

Plus Size SCUBA:
Return to Maui Dive Report

I've recently returned from another dive trip to Maui. And, of course, it was great! I added 22 dives to my dive log in 10 days and broke the 300 mark. The water was warm - about 80 degrees. We had lots of opportunities to swim with turtles - there was a big range of size in turtles - small babies to super giant elder statesmen (stateswomen? statesturtles?)

We saw lots of frog fish during this trip. Now, frog fish are difficult to find - they are ambush feeders and camouflage themselves to blend in with their environment. Secondly, frog fish are truly an example of a face that only a mother could love.

They are lumpy and bumpy; they often have a mottled color. They also have an appendage that hangs off their head, with a bit of flesh bobbing in front of their mouth - it serves as a lure. When another fish comes along, it is attracted to the lure, the frog fish strikes and eats the unsuspecting victim. Additionally, frog fish are usually only found singly.

So, it was very unusual that we were seeing so many frog fish, and furthermore, we kept finding them in pairs. I started browsing through some dive journals, and I found a possible explanation. The article said that frog fish are indeed found singly, except of course during breeding (makes sense, right?). It went on to say that the males are generally smaller than the females. The male needs to be careful to stay behind the female, because if he strays in front of her, she may eat him! (A frog fish can eat something many times her size.)

The "wild thang" usually takes place at dusk, when the spawn are less likely to be seen by other predators. (The weather was pretty overcast, so there may have been some time confusion by the fish.)

When the male gets settled behind the female, he gently nudges her cloaca to let her know he's ready. The female starts to release the eggs, and the male starts jumping up and down to release the sperm, the resulting spawn floats to the surface. So, okay, I admit, this may be WAY more information than you needed to know... on the other hand, it may be reminiscent of other species that we know.... Oh, nevermind!


The next trip is scheduled for April, 2008 and will take place on the island of Maui, Hawaii.

This time frame falls towards the end of "Whale Season." Humpback Whales migrate to Hawaii every year to give birth and mate for the next year. While there are no guarantees when it comes to Mother Nature, by late April the babies will have been born and there should be plenty of activity as the whales prepare for the northern migration. Whales are likely to be visible from the shore and aboard boats. Whale song will likely be heard and felt under water. It is a truly spectacular time!

Additionally, I've been approached by an accomplished woman film maker who is making a documentary about plus size women who are truly living large! I'm sure that her film will show that life does not end at size 14 - it's just the beginning. The details are still to be worked out, and of course, participation is absolutely voluntary.

The trip begins with your arrival on Maui on a Saturday. The main airport on Maui is in Kahului; it's code is OGG. You'll be met at the airport and whisked to the Big Adventure House (see more about that a bit later).

On Saturday, you'll settle in, slow down, spend some time on the beach and get into "Maui Time;" you'll visit the dive shop and compete any paperwork that might be needed as well be fitted for any gear that you'll need. Sunday morning starts bright and early. If you're new to scuba you'll meet your instructor at the beach where you'll begin work on academics and learn to assemble your gear. You'll also get your first dive underway!

If you are already scuba certified you'll join the other certified divers in guided shore dives. You'll be out of the water around noon and will return to the Big Adventure House to shower and have lunch. The Dive Instructor will come to the house or condo and will continue the academics with the students. Certified divers will spend the afternoon as they wish, relaxing, napping, on the beach, shopping or helping out with household activities. Sunday night concludes with a celebratory potluck dinner involving members of the local dive community who are always thrilled to welcome Big Adventurers to Maui.

Monday and Tuesday are also training days!! We'll start early in the morning at the beach with students continuing academics and two more dives. Certified divers again have guided shore dives. When beach activities are completed, the group will again return to the condo with the instructor to complete the academic work. By Tuesday afternoon there will be a new group of certified divers (watch out! Here they come!)

Wednesday is a celebration day… and what better way to celebrate than with a boat trip to dive at Molokini - a beautiful marine preserve just a short boat ride from Kihei.

Thursday and Friday are unplanned days, but of course, both boat and shore diving is available. Some participants may choose to plan for other activities. Night dives are available nightly for certified divers. Saturday is departure day.

So, what will all of this cost? Airfare to Kahului (OGG) is on your own. The Big Adventure Package Price of $995.00 includes 7 nights accommodation in the Big Adventure shared condo, all meals and snacks, ground transportation, and a boat trip to Molokini (2 tanks for certified divers, two sites for snorkelers).

Dive training (payable directly to the provider) - Open Water Certification: 3 days - all classes, materials, instruction, equipment, dives: $299. If you are already certified, your dive costs will be determined by what type and how much diving you want to do. Equipment rental is available.

Are you ready to join this Big Adventure? For more information email me with your questions. I'm looking forward to diving with you. Big Adventures has also released a series of customizable presentations and workshops - the details are below:

       

Feeling Good Fitness

By Jennifer Portnick, Aerobics and Fitness Association of America (AFAA) Certified Aerobics Instructor and founder of Feeling Good Fitness, a provider of body positive aerobics classes, personal training and fitness consulting.

Why Dieting Isn't The Answer

As a personal trainer and aerobics instructor I often hear, "I know I can be healthy and happy if I just lose a few pounds." It seems we women in particular are always in search of that elusive perfect weight, the one at which we can accept ourselves and our bodies. Of course if we are feeling unhappy in our bodies the solution is to go on a diet, right? After all, any doctor will tell you that thin equals healthy and fat equals unhealthy. We certainly get this same message from going to movies and watching television. The closer we can come to being thin, we believe, the healthier we will become.

Wrong! Based on anecdotal evidence alone we can see that dieting is no solution. How many times have you or someone you know lost weight only to gain it back? How many times have you or someone you know lost weight and gained back more than you lost to begin with? Dr. Glenn Gaesser, author of Big Fat Lies, reports that at any given time nearly half of Americans are dieting to either lose or maintain their weight. According to National Institute of Health, a full 90% plus of dieters fall into the first category, and more than 80% of people fall into the second. Now, is this because we're a nation of gluttonous, weak and lazy people who can't control what we eat, or is there something else going on here that remains unexamined?

Our bodies really have a single goal, and that is to keep us alive. When we begin a diet our bodies immediately register that the nourishment we need to live is in scarce supply, and we prepare for the "famine" biologically by lowering metabolism and storing fat. Little do our bodies know, the "famine" is not due to an actual shortage of food, it is self-imposed.

Despite the body's tendency to adjust to a dieting state, many of us do lose weight. For as long as we are dieting, though, we can expect to go through a recovery period where we feel hungry for no reason and generally out of control around food. This recovery period is our body's way of recovering from the "famine" and making sure we do not ever go without again. It is during this time that we tend to regain weight and eat more than our body needs, not out of weakness or gluttony, but because our body is designed to help us survive. And surviving is a good thing, right?

Dieting leads to feelings of anxiety and powerlessness. After all, we think, what can we control if we cannot control our weight? Dieting also teaches us to distrust ourselves and our internal needs. If I were to eat every time I wanted food, the dieter thinks, I'd be as big as a house. I know this because I used to believe it myself, until I stopped dieting.

So if dieting isn't the answer, then what is? The amazing truth is, our bodies have a built-in system designed to regulate our weight and our appetite which dieters generally try their best to ignore. Once restrictions around food are removed and our bodies are left to regulate themselves, our weights will stabilize and we will find peace with food. Once we are working with our bodies instead of against them, taking care of ourselves completely, we can know a more balanced, healthful existence, where energies are devoted to the truly important things in life, and not to food obsession and body hatred.

Jennifer Portnick
email: Feeling Good Fitness     website: Feeling Good Fitness
Body Positive Aerobics Classes, Personal Training and Fitness Consulting
"Don't Change Your Body, Change The Rules"

       

• Lifestyle change is 90% about attitude
• Every body must eat
• Every body must MOVE
• Deprivation does not work
• Variety in exercise keeps us from getting bored
• Add aerobic, resistance and stretching exercise to your life
• Developing healthy and strong muscles is crucial to wellness
• Active people suffer from less illness
• A well balanced diet is the foundation to a healthy immune system
• High blood pressure, cardiovascular disease, diabetes, arthritis and depression are just a few illnesses that can be improved with the injection of movement into your life
• Our bodies are made of water, we have water in our skin, tissue and all of our organs ... we MUST drink, drink drink
• Wellness involves taking care of you MIND, BODY and SOUL .. do not forget to nurture your soul!

       

We started the year with the same kind of commitment many of you had - to GET OUT THERE AND GET FIT. As any health or fitness practitioner will tell you, everybody needs to move to be healthy. No matter what your size, age, weight, physical limitation or background, you can be fit and well. Wouldn't you rather feel flexible, strong and energetic than sluggish, stiff and slow: We did, and we finally decided to stop focusing on losing weight and do something about our sluggish selves.

Moving Forward - Tips on how to get started and keep going
What's Out There - Splashing Fashion - Swimming resources and fashions
What's Out There - Motivation to Go - Walking tapes and fashions
What's Out There - Personal Fitness - Video workouts
What's Out There - A Yen For Zen - Yoga resources
What's Out There - Big on Biking - Accessories and fashions
Fitness Fashion- Fashions for Fitness
Shoe 'Nuf - Shoe resources
Safe Socks - Socks

       

Beyond Breathing

Breathing is crucial to the foundation of a movement program. Let's continue in our journey toward an active lifestyle. "Beyond breathing" is about how to build endurance so you can even do some exercise. Before beginning, keep in mind that ALL movement is great! If you experience any sharp shooting pains, immediately discontinue what you are doing. However, a dull ache is a signal that the muscles are being worked. If a muscle cramps, try to stretch it or massage it until the cramp subsides. All of these sensations are opportunities for you to listen to your body and respond to the needs of the muscles. Do not be alarmed by all of these precautions. The exercises presented below expand on what you may already be doing in your daily life. With an understanding of how your daily activities can be enhanced, your confidence and measures of success will shift in a largely positive direction. Here are three "at home" ways to begin building endurance.

#1 Microwave Moments
I know some women need to sit while they cook at the stove or put groceries in the fridge. Others may sit while waiting for dinner or tea to heat in the microwave. Try increasing your endurance by standing for limited amounts of time using the microwave as your timer! Keep in mind that each second counts as a success!

#2 Power Push
Getting down to and up from chairs, beds, even toilets, is an exercise itself! From a seated position, pushing up requires the buttock muscles (gluteals) to work. Going from standing to a sitting position requires the thigh muscles (quadriceps) to work. Consider a Power Push using your breath. Up and down two times is better than one! Be sure to use your exhale during the effort (exhale as you push to stand, pushing down into the legs). Your knees may be painful because the thigh muscles have not learned to work efficiently yet. Try decreasing knee pain by sitting yourself up higher with a pillow.

#3 Toe Taps
Wherever you are and whatever you are doing, consider toe taps! In a seated position, tap the right foot 10-15 times as if you were pumping the gas pedal of a car. Change to the left. You should start to feel a dull ache in the shin area (anterior tibialis). This is where people experience shin splints. The skin muscle is responsible for helping to pick up the foot as you walk and assist in recovery if you stumble. Overall balance will be enhanced with a greater sensitivity to the feet and lower leg muscles.

In Health,
Rochelle

Editor's Note: You can visit In Fitness & In Health on the web! And if you are in New York City or even if you are not, and want to get hold of Rochelle, give her a call at (212) 689-4558. Mention how you liked her article at GrandStyle.com.
Click here for Rochelle's past articles.

       

Size With Style offers a range of services to assist women in developing positive self-image and increasing self-esteem. A company founded by Deborah Powell in 1997, Size With Style™ holds interactive seminars and workshops providing advice and encouragement to women size 14w and above.


Is your body feeling neglected? Are your feet calling out for a vigorous rub or a pretty toe polishing? Are your hands desperately seeking a tub of warm paraffin? Fast and furious work schedules combined with the pressures of family and other obligations often blind us to our own needs. Pampering not a priority, you say? Superficial and selfish, you insist? Think again. Treating your body to the luxury of spa treatments translates into mental and spiritual health as well. And your improved wellbeing can only benefit those around you.

If you are the typical American woman, you are placing the needs of work and family above your own. This path of “selflessness” almost invariably leads to stress and resentment. We’ve all been there.

Whether its working outrageous overtime hours to please a demanding boss, or pushing yourself to indulge your children in every fulfilling activity known to humanity, you often end up holding the short end of the stick. Headaches and muscle aches are overlooked. Painfully dry, cracking feet and hands are under-treated with a little lotion slapped on in the morning. Nails are left to peel and break. Where will all this lead? To a breakdown. Whether gradually or in one big crash, if you don’t direct any of your loving care toward yourself, your mental, spiritual and physical health will suffer.

When I finally noticed that my nails were dull and jagged (and had been for months), that my feet were sandpaper, my elbows rougher than alligator skin, and my hair frumpy, uncolored and uncut -- I realized something: my lack of self-care was the cause of my diminishing self-esteem. My smile, which used to come easily, was being held back unconsciously. I no longer liked myself. Of course, a mental health professional may say that my lack of self-esteem led to my neglectful ways, not the other way around. Regardless of the root cause, I decided to take action.

I booked an appointment at one of my favorite salons, and I was off for a few hours of pure relaxation! I got the desperately needed haircut and highlight, and even scheduled a manicure and pedicure to complete the picture. Naturally, once I was there I certainly couldn't pass up the eyebrow shaping (plucking was never my favorite activity!)

I felt like Cinderella for the day -- with all of the fairy godmothers working to make me beautiful… pampering, relaxing, taking care of me. This was a necessary retreat for me.

Taking extra care to pamper myself led to positive results: a better attitude, less pain, and a carefree spirit. A warm inner glow now accompanies the outer shine I have worked to achieve. And others have noticed.

Of course, salon services can be pricey, so if your budget will not allow it, don't despair. Transform your bed ‘n’ bath into a private spa! Make a date with yourself and set aside a few hours for the ultimate at-home pampering experience. Here are some ideas to get you started:

A fun, budget-minded twist would be to swap “spa treatments” with a friend. She can dote on you and vice-versa. (Hint: make 2 appointments with each other so that just one of you will be pampered at a time for ultimate relaxation!) Follow these guidelines, and a spa-experience in the comfort of your own home can be even more satisfying than in a salon!

You won't believe how much better you feel after a few hours of luxury. Face it! You've got to take a break--and we don't mean running out to grab a latte to bring back to your desk. We mean get out of town, relax in a sauna, or at least curl up with a good book. Size With Style has the ideas, the itineraries, and the addresses to calm, pamper, and restore you back to peak performance. Get out of your rut and incorporate some serious relaxation into your routine.

Remember, all work and no play makes Jill a dull girl, but a mud bath soak and an hour-long massage will make you into a new woman.

Whatever your course of action, pamper yourself because you deserve it. Pamper yourself because the world owes you a break. Or pamper yourself for no reason. You’re worth it!

(c)Copyright 2001. This article is not to be reprinted without permission of the author.

       

Dayle, a registered dietitian, whose creativity and pizzazz has attracted national recognition currently serves as Patient Counseling Materials Editor for Nutrition in Clinical Care, a journal published by Tufts University. She works extensively with the media as a nutrition expert and has been quoted in several publications, USA Today, The New York Times, The Chicago Tribune, Women's Day, Ladies Home Journal, Prevention, Shape, Runner's World, and Working Mother, among several.

She authored Moving Away from Diets (1996) and Put Your Best Food Forward (1990); created a nutrition game, 5 A Day BINGO (1995); and produced three videos: Beans, Peas, and Broccoli Trees (1992), Body Trust: Undieting Your Way to Health and Happiness (1993), and Getting a Head Start with 5 A Day (1995). Her program PRO-HEART KITCHEN: The Food-Heart Connection, a series of ten videotapes on heart healthy eating, received three awards: the first Anita Owen Award for Innovative Nutrition Education Programs for the Public (1991); a Governor's Health Promotion Award (1992); and, an Outstanding Community Health Promotion Program Award from Centers for Disease Control and Prevention (1993).

Large, and even average size, people end up feeling like diet failures. They beat themselves up because they don't look like models in magazines or those “after” photos with flat stomachs and buns of steel. Actually, riding the diet roller coaster is the one of the least effective ways to manage your weight. Severely restricting your food intake often leads to overeating and weight re-gain.

In reality, health is for every body. Healthy, beautiful bodies come in all shapes and sizes, as well as all colors and all ages. Being fit, healthy and happy is more than a number on the scale. It's waking up feeling good. It's looking forward to the day ahead. It's having plenty of energy. It's knowing that you can depend on your body to do what you want to do - at school, before and after work, and during your “playtime.”

The key to good health, at any size, is forget the unrealistic standards of beauty and fitness that we see in the media. Instead of defining success as losing weight, focus on making positive food and activity choices every day. Take charge of your body and concentrate on personal, achievable fitness goals.

Living in a healthy body means taking a whole new look at weight and health. It means moving away from the diet mentality and making simple changes that will last a lifetime. The key to permanent weight control is to enjoy an active, delicious lifestyle - day in and day out. All you have to do is make healthy choices so you can do all the things you want to do.

Here are ten smart steps that you can take - every day - to manage your weight. Forget crazy diets and compulsive exercise. Realize that true success comes from changing your habits - one at a time, for a lifetime.

  1. Be realistic about your goals.

Model-perfect bodies are not an option for most of us. Striving for the unattainable can be discouraging, frustrating and futile. Even without buns of steel, you can reap major health benefits by maintaining a weight loss of 5 to 10 pounds. You can even improve your health by just stabilizing your weight.


Slow and steady is the way to win the battle of the bulge. Most "miracle" diet products are a waste of money. Some, like laxative teas, can be dangerous - and even deadly in a few cases.


• Throw away your diet powders, diet books, and diet plans. Save your money for the fun stuff, like a good pair of walking shoes or a night out with your friends.
• Resolve to make (and stick with) one small, positive change every month. By the end of the year you could be enjoying a whole new, healthy lifestyle.

  2. Be consistent with your changes.

Make small changes in what you eat and the level of activity you do. After all, small steps always work better than giant leaps. Take a quick inventory of your current eating habits and activity patterns. Look for a few places where small improvements can make a big difference.


If you're a breakfast skipper, learn to enjoy the benefits of an early morning power boost. Kick start every day with breakfast and see how much better you feel. You'll be able to concentrate more easily - and may even get a new work attitude!


• No time in the morning - no problem. Enjoy a grab-and-go meal (like a bagel with peanut butter and milk) on the way to work every day.
• If you're not hungry when you get up, join the kids for breakfast at school. Get an energy boost and interact with your customers at the same time.

  3. Be active in your daily routine.

Small consistent increases in physical activity can lead to big improvements in fitness - and to a healthy weight. Many food service employees feel that time is the biggest obstacle to exercise. If you're too busy to go the gym for an hour, look for lots of little ways to fit activity into your day.

Set your goal at 30 to 45 minutes of daily activity. The really good news is: You don't have to do it all at once. You can get the activity your body craves in easy 10-minute increments throughout the day.

• Take a brisk 10-minute walk (instead of a donut) during your break. Go alone for some “quiet” time - or go with a co-worker to talk over the latest problem.



• Always wear a sturdy pair of shoes when you are out doing errands. That way you can walk an extra lap at the mall or easily park further away from the store.

  4. Be adventurous with your food choices.

Get out of the food rut. Expand your usual meals and snacks to enjoy a wider variety of deliciously different tastes, textures, colors and smells. Eating more fruits and veggies is one of the healthiest changes you can make. That's because produce is mostly fat-free, packed with fiber, and full of cancer-fighting phytochemicals.

Getting your 5 A Day is as easy as: a glass of juice in the morning, a banana for break, a leafy salad at lunch, crunchy carrots as an afternoon snack, and cooked veggies with dinner.

• Plan to have at least one fruit or veggie item at every meal or snack. Remember, fresh, frozen, canned or dried - all produce counts toward 5 A Day.



• Explore the incredible variety of fruits and vegetables at your supermarket. Try at least one new item a month. Ask the produce manager for ideas and samples!

  5. Be flexible with your approach.

Balance what you eat and the physical activity you do over several days. There's no need to obsess about one food, one meal - or even one day. Learn to balance higher-fat food choices with lower-fat options throughout a day or a week. That way you can have your “cake” and a healthy weight too!

By being more flexible you can avoid the hazards of deprivation. For most people, deprivation eventually leads to overeating. Rather than trying to totally avoid certain foods or food groups, learn how to balance them with other choices.

• Going out for a big pizza night? Eat a lighter breakfast and lunch to plan for “the works” at dinner. Take a 20 minute-stroll before, or after, any big meal.



• When it comes to rich desserts, order one or two with several forks so everyone can share. Or make your next ice cream a kiddie cone instead of a double-dip.

  6. Be positive with your attitude.

Black and white thinking is a normal part of dieting. You are either strictly on your diet - or you're blowing it in big way. Taking a positive approach means focusing on your accomplishments rather than on your failures. It also means recognizing that mistakes are always a natural part of change.

Find ways to pat yourself on the back - as a reward for making healthy choices. You might like a manicure - or just a quiet afternoon with a good book. Take good care of yourself is essential for good health.

• Make a list of ways to reward yourself for taking positive steps. Be sure to include a variety of rewards - from small everyday things to big-ticket items.



• Discuss your new “non-diet” approach with your friends and family. Let them know specific ways that they can help support your healthy lifestyle.

  7. Be sensible with your knife and fork.

Enjoy all foods, just don't overdo it. If you've ever dieted (and most of us have), you've probably focused what not to eat and how to avoid “fattening” foods. Eating well means learning to enjoy the benefits of good nutrition by including delicious new items rather depriving yourself of your favorite foods.

Being sensible means taking the time to savor the flavor of meals. It means listening carefully to your internal signals of hunger and fullness. It takes at least 20 minutes for your brain to get the “I-am-satisfied” signal from your stomach.

• Serve yourself moderate portions and eat slowly. Experiment with eating off a smaller size plate. Sometimes this makes the food actually look bigger!



• Restaurant portions are usually way too large. Enjoy your meals twice as much. Eat half in the restaurant - and take the rest home to enjoy the next day!

  8. Be creative to fit your fitness in.

Get fit the fun way - by changing the “E” word from exercise to enjoyment. Start slowly and take advantage of a variety of activities. Dance, garden, swim, bike, hike, lift weights, take a class or use a fitness video. The bottom line is simple. Get up off the couch, get moving and keep moving.

You are never too young or too old to experience the zest and vitality that come from being more active. Remember that physical activity can also help you cope with stress, sleep better, and feel more self-confident.

• Maximize your safety and comfort. Search out the right stuff - equipment that works, shoes that fit, clothes that move with you, and locations that feel safe.



• Use your own muscle power for transportation. Bike to work or to the store, walk to your next appointment, or get “in-line” and skate around town.

  9. Be persistent in your changes.

Forget instant results and magical thinking. Realize that lifetime weight control comes from small changes you make over and over again. Take the time to plan meals and snacks for your family - not just for the kids at school. Even the midst of a hectic schedule, you can make tasty, healthful eating a priority.

Keeping a food diary is an easy way to see how you are doing. Use a simple piece of paper and carefully record everything you eat or drink for a day or two. Look for small adjustments that will help you move toward fitness.

• Check your fluid levels (people need full “radiators” just like cars). Always have a sipper bottle or cup of water nearby as you are working, driving and walking.



• Switching to a tasty lower fat product is an easy way to make a big fat difference. For example, choose light margarine - and spread it lightly.

10. Be patient with yourself.

Above all, be patient with yourself. Old habits die hard and these changes may take a while to become permanent fixtures in your life. Focus on one small, positive step at a time. If each step feels good to you, you're more likely be successful, to stick with it, and to be willing to make more changes in the future.

Establish long-term goals - but remember that it may take a while to get there. Celebrate every step you take to maximize your health and energize your life. Recognize that a healthy weight is a life-long project not an instant make-over.

Remember that the path to your success is paved with tasty foods, fun physical activities, and a positive attitude. Enjoy yourself - you deserve it!

Editor's Note: Let us know how you like Dayle's article and if you want her to come back with another one. Email our President, Susan Weber with your comments.

       

Pat Lyons, RN, MA, is co-author of Great Shape: The First Fitness Guide for Large Women and chapters in other books on fitness, eating disorders and weight discrimination. She is Director of CONNECTIONS Women's Health Consulting Network, Oakland, CA and can be reached by email. Her terrific book, Great Shape, is available at Amazon.com.

Do you want to exercise but feel uncomfortable because you think your body is too big or otherwise not what it should be? If you're a man, do you tell yourself, "My stomach is too big. My upper body is not muscular"? If you're a woman, do you think, "If I were thin, my life would be perfect. I hate my thighs and stomach. I don't like the shape of my ankles"? The good news is that regardless of how you feel about your body size or type, you can start being healthier right now.

If you're not currently active because you're unhappy with your body, why not stretch your image of yourself and your possibilities? You owe it to yourself to discover the joys of movement!