LABELS

Labels can be important. In the AAY! newsletter this week, our nutrition tip explains the importance of reading food labels and tells you what you need to look for. For more details on food labels, check out this helpful website.

But not all labels are beneficial. When it comes to labeling people, and especially labeling ourselves, they can be detrimental.

So many times we hear our new BootCamp members say things like, "I'm not coordinated," "I'm not athletic," "I'm not strong," "I don't have willpower," or worse, "I'm fat."

Labeling yourself limits you. You put yourself in a box and say, "This is the way I am, this is the way I've always been, and this is the way I'm always going to be."

If you tell yourself you have no willpower, guess what, you always have an excuse to overeat.

Your potential to change and grow is unlimited! Break free by breaking away from those labels!

This week, think about which labels you've affixed to yourself, and pull them off! You CAN become more athletic, more coordinated, stronger & more fit with the proper training. (That's why you're in BootCamp!) You can also change your eating habits and lose weight with the right nutrition strategies. (Follow our AAY! Nutrition Plan!)

Start a different dialogue with yourself. Tell yourself that you ARE all the things you desire to be, and make if a self-fulfilling prophecy. It's important to choose a statement you truly believe. If you don't believe yourself when you say, "I'm strong," then choose a statement you can believe such as, "I love exercising and I'm feeling more fit everyday."

You can start with these types of statements:
• I eat healthful food.
• I love eating vegetables.
• I savor each bite so I only need small portions.
• I am beautiful.

What labels have you placed on yourself & how are you breaking away from those labels?

NATURALLY SWEET

Our favorite way to satisfy a sweet tooth is to eat a wide variety of fruit. Of course, it's also the healthiest way.

Fruit is so delicious, plus it's low in calories and high in vitamins, minerals and fiber. If you feel that fruit is not sweet enough for you, it's probably because your taste buds are used to sugar and/or artificial sweeteners.

We suggest you do an experiment: Cut out all added sugars & artificial sweeteners for a week. Then, notice how incredibly sweet & delicious an orange (or any fruit you choose) is.

If you eat your fruit with a little bit of protein then it will satisfy you, keep your blood sugar balanced, and sustain you until your next meal.

Some good choices for protein include:

• Raw, unsalted nuts & seeds: almonds, walnuts, sunflower seeds, pumpkin seeds
• Plain, low-fat or nonfat dairy products: light string cheese, cottage cheese, Greek-style yogurt (higher in protein than regular yogurt)
  
• Nut butters: almond butter, peanut butter

Each week, buy plenty of your favorite fruits, but also buy one new or unfamiliar fruit & give it a try.

Share your ideas with us or ask a question about satisfying your sweet tooth.

WEIGHT LOSS FORUM: Overcoming Temptation!

It's not just about willpower. It's not a matter of being too weak. It's all about creating a plan so that you put yourself in situations that lead to success.

Here are some good tips to incorporate into your plan:

1. Eat frequent small meals and snacks throughout the day. The more satisfied you are, the less likely you'll be to turn to unhealthy foods.

2. Drink at least 8 cups of water per day. Staying properly hydrated keeps your energy up and relieves false hunger pangs.

3. Eat an abundance of natural, unprocessed food. Your taste buds will soon adapt to the natural flavors of food, rather than craving the salty, sweet, or chemical tastes in processed foods.

4. Keep tempting foods out of sight & out of reach.

5. Remind yourself that your goal is good health for yourself and your family. Everything you eat and drink should contribute to that goal.

6. Understand your emotional eating triggers and find ways to avoid the situations or people that are causing them.

Tell us about how YOU overcome temptation. Which of these tips work for you? #6 is the biggest issue for many people. How do you deal with YOUR emotional eating triggers?

Please post your comments, questions or advice so that we can all learn from each other.