About Your just B still BraceletClear Swarovski crystal beads separate letter beads that read “justbstill™”. The clear beads symbolize the importance of being clear about what you want to accomplish. Their rainbow hue reminds you to eat across the rainbow and that a healthy diet includes lots of colorful fruits and vegetables.
"You have to stay in shape. My grandmother, she started walking five miles a day when she was 60. She's 97 today and we don't know where the hell she is." Ellen Degeneres
Try one step a day or 2 steps week. Go slowly. Studies show that we can retrain our taste buds, even if they have been anesthetized by processed foods. The best way to do this? Change one meal at a time. One snack at a time. Don’t diet, and don’t go cold turkey. Ask yourself ONE question per week; this becomes your weekly affirmation. Ask yourself: "What can I do this week to become healthier?" Your brain will automatically come up with a solution. You may answer: "I can eat vegetables at every meal and snack." A few more tips to try one at a time:
10 tips to lose weight:
When you are HUNGRY:
1. Drink before you eat, but think your drink: Many times your body confuses hunger with thirst. Hot herbal tea, low caffeine iced tea or coffee, but best of all is WATER. Too much diet soda has been shown to increase hunger. Think your drink! Go from Sugary soda to sugar free soda: Mix 20% sugar free soda with 80% regular. If it tastes awful, then go 1 tablespoon at a time. Eventually, switch from juice to whole fruit. More fiber will keep you feeling full, longer.
2. Eat a pyramid plate: If it’s been 3 hours since your last meal or snack, it’s time to eat. Always try to eat a “pyramid plate”. This means try to have as many different food groups from the food pyramid and aim for 300-400 cals at a meal. Always have a carbohydrate, protein and fat at every meal and snack. Go to http://library.thinkquest.org/10991/pyramid.html to check calories.
Also make half your grains whole.
3. Eat well and often. Eat 5-6x/day: eat 3 meals and 2-3 snacks. For snacks, use rule 2, but aim for 150-250 cals., depending on your caloric needs. Do the math! Obviously if your caloric needs are 1800/day, you cannot have three 500 cal meals and three 250 snacks. Adjust accordingly.
4. Eat as many clean foods as possible. This means foods that need to be washed and/or cooked before eating, or foods in their original state. Most of these foods can be found on the perimeter of the grocery store. The closer you go to the middle, the more you will see processed foods. Eating clean foods will make your thinking as clear as your beads!
5. Eat a "T" plate. Make a visual T in the middle of your plate. The top HALF should be fruits and vegetables. The bottom half: one side should be your protein fish, chicken, beef, beans; and the other side should be carbs: rice, pasta, potato, etc. Use your fist as a guide. One fist usually equals one serving. Try using a 9 ½ inch plate at every meal.
6. Fiber=Fullness: Have a fruit and/or vegetable at every meal and snack. You need AT LEAST 6-9 servings a day. These foods are filled with natural water and fiber and will keep you feeling full longer.
7. Have a 2 course meal: Eat soup OR a salad before lunch AND dinner. Why? Your brain will believe its full before it starts on the entrée. Aim for a soup 100 – 150 cals/cup. A study conducted at PSU showed participants who had a 100 – 150 cal. soup before a meal consumed 20% less calories during the meal. Men and women who have 1½ to 2 cups of vegetable soup before a meal consume about 134 calories less at the meal than when they don't have a bowl of the broth-based soup. That includes the soup calories.
This research was conducted by Dr. Barbara Rolls. Her book, “The Volumetrics Eating Plan” is filled with great recipes to allow you to eat more food, but consume less calories. Consuming more foods with a high water content, such as fruits, veggies, soups, hot cereals and steamed fish, will help you feel full on a relatively small number of calories, says the book. Use this book to volumize your meals and snacks.
People who eat an apple about 15 minutes before lunch consume an average of 187 fewer calories at the meal than when they have applesauce, apple juice or nothing at all. This calorie savings includes the calories from the apple. Women who eat a large salad (about 3 cups) before lunch consume 12% fewer calories at the meal (salad calories included) than when they don't have the salad beforehand. Use a salad dressing less than 60 cals/2 tablespoons. Watch sodium.
8. Clean up your plate! This means eat as many unprocessed foods as possible at meal times. For ideas go to http://www.mypyramid.gov/tips_resources/index.html. This does NOT mean be a member of the clean plate club. Always ask for an extra plate when dining out. When the server brings your food, immediately move half your food over and take it home. Get 2 meals for the price of 1. Watch those white foods! Make half your grains whole: Change from white rice to brown, white pasta to wheat, white bread to wheat. Do this by mixing 80% white to 20% brown. Slowly go to 50/50. Eventually you will be able to eat 100% brown and your brain will accept this change! You are now retraining your brain and your taste buds. Try this method will all white foods, and caloric beverages. One tablespoon at a time is all it takes.
Going to McDonald’s for the $1.00 menu? Take a friend, cut the meal in half, and now you have a 50 cent meal! Just be sure to order a side salad with your burger and fries.
9. Treat yourself once a day. Do not deprive yourself of your sweet or salty foods. If you love potato chips, have them, just eat the proper portion (100-200 cals). Same goes for ice cream or a mocha Frappucino(Starbucks 9.5 oz. bottle 180 cals). Check nutrition values at http://www.mypyramid.gov/pyramid/index.html. Click on food group for more info.
10. Food 911: Always carry food with you. Never ever allow yourself to go 4 hours without eating. Your body is a furnace, and will run most efficiently when it is hit with small frequent meals. Carry dry cereal, fruit and vegs, almonds or walnuts. Good luck trying to find a “clean” snack in a gas station convenience store.
More tips:
What is a calorie? http://www.nhlbi.nih.gov/health/dci/Diseases/obe/obe_causes.html
Always remember, “What We Resist, Persists, Accept, And It Just Dissolves”. So if you are making a conscious decision (accept) to binge, do it MINDFULLY. Use mindful eating techniques to eat during a binge session. You will eat less, and will feel less guilty afterwards.
A single, brilliant red heart – also Swarovski crystal – is meant to remind you that heart disease is the number one killer of women in America. It kills twice as many women as all cancers combined.
Heart disease is the #1 killer of women:
Research suggests that acute and chronic stress are risk factors for the development and progression
of coronary artery disease. Over the years, careful monitoring of the Framingham Study population has led to the identification of the major CVD risk factors -- high blood pressure, high blood cholesterol, smoking, obesity, diabetes, and physical inactivity -- as well as a great deal of valuable information on the effects of related factors such as blood triglyceride and HDL cholesterol levels, age, gender, and psychosocial issues.
For a long time, cardiologists resisted the idea that the heart, the sturdy wellspring of life, can be fatally deranged by a mental event. But it's not just sudden shocks like earthquakes that kill. Mounting evidence suggests that chronic emotional states such as stress, anxiety, hostility and depression take a far greater toll. "Fifty percent of people who have heart attacks do not have high cholesterol," points out Edward Suarez, associate professor of psychiatry and human behavior at Duke. The risk of psychological and social factors are almost as great as obesity, smoking and hypertension, the traditional medical markers for cardiovascular disease--which afflicts 70 million Americans and is the nation's No. 1 killer.
http://www.nhlbi.nih.gov/health/hearttruth/index.htm
We're the country that has more food to eat than any other country in the world, and with more diets to keep us from eating it. ~Author Unknown
The Cardinal rule of the justbstill philosophy: STOP DIETING. START BREATHING.
“The prevalence of obesity and its associated health problems have increased sharply in the past 2 decades. The authors review studies of the long-term outcomes of calorie-restricting diets to assess whether dieting is an effective treatment for obesity. These studies show that one third to two thirds of dieters regain more weight than they lost on their diets, and these studies likely underestimate the extent to which dieting is counterproductive because of several methodological problems, all of which bias the studies toward showing successful weight loss maintenance. In addition, the studies do not provide consistent evidence that dieting results in significant health improvements, regardless of weight change. In sum, there is little support for the notion that diets lead to lasting weight loss or health benefits”. Mann, T., Tomiyama, A.J., Westling, E., Lew, A., Samuels, B., & Chatman, J. (in press). Medicare’s search for effective obesity treatments: Diets are not the answer. American Psychologist
Mann and her co-authors conducted the most comprehensive and rigorous analysis of diet studies, analyzing 31 long-term studies. Will you lose weight and keep it off if you diet? No, probably not, UCLA researchers report in the April issue of American Psychologist, the journal of the American Psychological Association Lead researcher Traci Mann said: "We found that the majority of people regained all the weight, plus more. Diets do not lead to sustained weight loss or health benefits for the majority of people.”
“We concluded most of them would have been better off not going on the diet at all. Their weight would have been pretty much the same, and their bodies would not suffer the wear and tear of losing weight and gaining it all back.”
The red heart on your bracelet is also meant to remind you of heartfulness. What is heartfulness? It is another word for mindfulness. Be mindful, aware, wake up…This is the part of being heart healthy!
This crystal also reminds you to see the reflection of the goodness and bright light of who you already are. The i in our logo reminds you that your being is the center of who you are,
not your thoughts! Remember, by losing weight, you are winning for your heart –
physically and emotionally..
Whatever you hold in your mind, your body moves toward.Thoughts are energy. The more you are thinking about something, the more energy you are sending out in the universe to get the object or condition. Do negative suggestions work the same way as positive suggestions? Yes. The law of attraction states that whatever we hold in our minds our body moves in that direction.
If you are thinking of a big juicy steak and the doctor has just told you that steak will kill you, chances are you will be back to the big juicy steak within a day of two of being put on restriction. The more you focus on the steak, the less likely you will eliminate it from your eating plan.
Why? What your brain resists, the mind persists. You think more about that food than ever before, and sooner or later your body moves like a robot in search of the next steak restaurant.
People who are addicted to smoking, gambling, television, cell phone use, computers, video games, alcohol or drugs find themselves in the same predicament. The harder they try to quit, the harder it becomes. The reason why is they are always thinking about what they are giving up rather than what they are receiving.
Write down your weight loss goals, and tell everyone. Tell your boss, your hairdresser; tell the Universe, what you want to achieve with your weight loss goals.
Think about the milestones you have achieved in the past, and what you have now because of that, and give thanks for what you have done in the past. Develop an attitude of gratitude and remember to resonate your reality every day. Use your powerful subconscious mind to move in the direction of what you want rather than what you do not want.