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http://amzn.to/2jbT5Bu- Mary's Gone Cracker's Herb
Look at the ingredients!!! And they taste amazing!!!
Eat them with hummus for an awesome snack

I AM PART OF THE AMAZON ASSOCIATES PROGRAM. I ONLY PROMOTE FOODS/PRODUCTS THAT ARE DEB APPROVED AND THAT I USE MYSELF AND WITH MY CLIENTS. I GET A VERY SMALL PERCENTAGE OF THE ORDERS THAT COME FROM MY WEBSITE BUT IT DOES HELP ME IN THE LONG RUN. SO, IF YOU USE AMAZON AND WANT TO ORDER THESE PRODUCTS, I WOULD LOVE TO HAVE YOU ORDER FROM MY WEBSITE. THANK YOU VERY MUCH.

DEB APPROVED FOOD AND PRODUCT ITEMS

FIND A WHOLE LIST OF "DEB APPROVED" INGREDIENT FOODS BY CLICKING ON THE PAGE LINK IN THE LEFT-HAND COLUMN.

DEB APPROVED FOODS AND PRODUCTS

AVAILABLE TO ORDER FROM AMAZON-JUST CLICK THE LINK TO MAKE YOUR PURCHASE. 

http://amzn.to/2wYwzYs

I AM PART OF THE AMAZON ASSOCIATES PROGRAM. I ONLY PROMOTE FOODS/PRODUCTS THAT ARE DEB APPROVED AND THAT I USE MYSELF AND WITH MY CLIENTS. I GET A VERY SMALL PERCENTAGE OF THE ORDERS THAT COME FROM MY WEBSITE BUT IT DOES HELP ME IN THE LONG RUN. SO, IF YOU USE AMAZON AND WANT TO ORDER THESE PRODUCTS, I WOULD LOVE TO HAVE YOU ORDER FROM MY WEBSITE. THANK YOU VERY MUCH.

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MONDAY MORNING POST: HEATHER'S FOOD LOG - FINDING BALANCE WITH HER FOOD .

Deborah,

Holllaaaaa!! 

Wow, how cool it was to not feel like Christmas was this out of control eat fest. But also, not some out of control restrictive diet. I felt super balanced in my choices and enjoyment. I made sure to find value in the people over food, and made conscious decisions to fuel myself well. Totally ate cookies, but also brought a hearty salad to eat and share. Only drank water and coffee (no alcohol or soda), but also ate bread. Made sure to eat a Lara Bar right before arriving to a house or party, but also ate a small serving of mac-n-cheese. Made breakfast of cinnamon rolls, but loaded up on eggs too. Overall, really proud of myself. 

Monday though, whew. I think I underestimated how much my natural instinct would be to keep eating. It is like I let my guard (intention) down, and got sneak (or snack!) attacked. I started my day with cheese puffs for breakfast. SO yeah, let's just let yesterday be a learning experience. One cool thing, I was at a friends house and ate some ice cream, and one girl said "Heather, you're eating sugar!" so my friends have totally noticed my change and commitment to it. 

Anyways -- good learning. Now, for today!! 

11:00am - 2 pc Ezekiel bread w/ PB and oatmeal w/ dried cherries and almonds w/ almond milk

12:00pm - iced vanilla latte

2:00pm - Lara Bar + 1/2 piece of pie + coffee w/ whole milk 

5:00pm - mahi mahi w/ mango salsa and salad w/ lentils and  Annie's goddess dressing

7:00pm - guac and chips 

8:00pm - sucker, smart pop, and glass of red wine 

1.5 liters of water 

As it turns out, I forgot how hard it is to cut the cravings when starting fresh. Though kinda cool to see how much easier it was when I was in a rhythm of doing it. 

Heather

Heather,

Hello, my friend!!! What a fabulous Christmas present to yourself!!!!!!!! The gift of self-love and self-knowledge...yippy!!!! I love that you focused on the people and not so much the food and drink...that you did not have alcohol...that you were prepared with good food for you and others...that you ate before you arrived...that you fueled with good nutrients...and most of all...that you were very proud of yourself. Fantastic...:)

Here is something that has happened to me in the past...and I wonder if you felt this way on Monday. After a weekend/festivity where I need to consciously think ahead about food and be more controlled due to all the temptations that will/were at those situations...the day AFTER I get home/are finished I can end up going off the deep end with food. 



It could be a "reward" for doing so good...it could be a "break me free of this control..." it could be "The temptations were so intense and now I am alone and I am going to eat the things I did not get to eat." So...I learned to make sure that I am aware of all of this during the parties/weekends/festivities so that I do not feel that need to go home and binge the next day...or...I make sure that I understand if I was too strict...or not aware enough of what I was doing. 



Do you think that any of this relates to your Monday?

Also, how much protein do you have at night? When you have fish...or chicken, etc. how much do you have...not that I want you to start measuring...I  am wondering if you are having enough because there seems to still be a need/want/craving for starch at the end of the night...and I just want to see if we can work on what that might be!!!

I love hearing from you...:) Hugs!!!!!

Deborah

Deborah

12:00pm - 2 Ezekiel bread w PB

2:00pm - 60 mins of cardio. 45 mins at 160 HR, 15 min of just walking. Stretched after. I forgot my HR monitor, so I used the one on the machine (that I had to hold), is that an ok alternative? I was surprised how much I had to constantly move the level and incline up and down to keep my HR at 160. While I was glad to get moving, I was a little disappointment my "endorphin high" didn't last more than an hour.

3:00pm - Lara bar 

4:00pm - felt cravings - protein shake with cherries, mango, flax seed and almond milk.

6:00pm - burger and fries. This was a conscious and intentional treat. 

To your email this morning, I think it makes 100% sense about wanting to binge the day after a weekend of trying to hard to plan and restrain myself. Glad I know to look out for that in the future. 

Heather

Heather,

It was sooooooooo good to see you at the gym today!!!!! I am sorry that the endorphin high did not last longer. Do you think it was the type of exercise...or just the intensity...or just this day?


 I do not love trusting the handles on the treadmill...I feel like they are used so much and that sometimes they are not always accurate...so I always use my own, which I trust 100%. 

So...today at 3pm...right after your workout...I would have had a lunch instead of a snack. Since you had a late breakfast...and then you exercised...you only had breakfast in your body as fuel...and then you used it during your workout...so you needed a meal after the workout...and that is why you had cravings for more food. 




With only a small amount of food in your body...due to eating a late breakfast...you want to make sure the next meal is a lunch/meal...so your body has fuel...and enough to satisfy and satiate. Does that make sense? I am so glad that you enjoyed an intentional yummy  meal!!! And I like knowing that you are aware of the Monday situation. Big hugs!!!!

Deborah

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I am so honored to have my second article published in the Medical Fitness Network. Thank you, Lisa, Ivy, Becky, Diana and all the rest of this wonderful organization. Please make sure to read all about the amazing work that is happening at MFN.https://medicalfitnessnetwork.org/public/all-mfn/wow-anxiety-looks-good

WOW! THAT ANXIETY LOOKS GOOD ON YOU!

18SEPTEMBERDeborah Sternfitness, Mental Health

To my dear friend in the locker room, you know who you are:

Thank you for being so honest. Your honesty brought up a topic that many people might have already touched on or made themselves aware of, but yesterday I saw another “twist.” Here is how it started:

There is a woman whom I have known for a while, first as a co-worker at the gym/my work and now as a devoted and loyal member of the gym. She has a full-time job and a little boy. On the days that I show up to work at 10:30am, she is always there in the locker room getting ready for work after she has finished her workout or fitness class. We are both running around at that point, but we smile or wave to each other, or sometimes not. Yesterday I came in at 10:30 and she was dressed and ready to leave. I smiled at her but had to do a double take. She was wearing a cute sleeveless top and her body looked soooo strong and fit. Her arms were toned with amazing muscle and the definition in her muscle looked great. I turned to her again and told her how strong and fit she looked, and that I always notice that she is there all the time and working very hard in the gym and it shows. She turned to me and said, “Thank you so much but let me tell you, I do this way more for my mental and emotional health than to look a certain way.”

And I just looked at her and said, “Isn’t that the truth??? I just went through the weekend with a massive amount of anxiety. There was not a specific reason for the anxiety, I have had it my whole life and some days it is worse than others. I remember being in the car and on the way to the gym thinking that I couldn’t get there fast enough. I knew that the only way for me to snap out of this and not let it ruin my weekend was to go to the gym and workout or go outside and jump rope. For me, putting on my music and moving my body is my form of escape, release, meditation, whatever you want to call it. This also forces me to BREATHE deeply, which I think has more benefits to our minds than we can ever know. And just being in my own head space with my music, my movement and my breathing is what releases at least 50% of my anxiety. The workouts help me release some of the negative chaos in my head and body.”

We had a good laugh at this because we both agreed that we find the “calm” we need through our workouts, and how awesome is it that the benefit of the chaos in our head looks great on our bodies! I actually said that out loud and it stopped me in my tracks. If we take a positive spin on anxiety, depression, anger, sadness, etc. and instead of looking at all the negative effects it has on our life, we can “twist” that statement to say, what are the benefits to having some of these issues? I have always needed to release my anxiety through exercise in order to get through the day, I now have added a tag line to that: My anxiety has shaped my body and has made me strong. The glass is now half full.

---

Deborah Stern has a degree in psychology/nutrition from DePaul University in Chicago, IL. She has been dedicated to helping women, men and children of all ages and all fitness levels in improving their lives through exercise, nutrition and personal growth.  Deborah started early in life  on this journey for herself and has been taking her clients on the journey for the past 25 years. Visit her website at foodprintforlife.com, and her blog at debapproved.blogspot.com.

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Deborah Stern

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MONDAY MORNING POST: WAKING UP WITH ENERGY AND FEELING SATISFIED -- READ WHY FOOD PRINT FOR LIFE FINALLY WORKED FOR KATHY AFTER YEARS OF TRYING OTHER WAYS OF GETTING HEALTHY AND FIT.

Hi Deborah! 

Trying to put my experience so far into words was challenging, but I gave it a shot.

After meeting with you, Greg and I went to Whole Foods the next day. We went through everything in the pantry and investigated which of our "go-to" options were now off limits (contained sugar) and which were still good. We put everything off limits in its own spot, and everything good front and center.

We bought the "Deb Approved" bread, the veggies, the hummus (so much hummus!) the "Deb Approved" crackers, the whole list, and then we just did it. It helped, because there was no time to think about it. The longer I think about things, the more likely I am to justify not doing it. Even the people I talked to, who support my goals, would say things like "cutting out all processed sugar? That's too hard, why not just most?". It doesn't help.

So, we just did it. 4 days after we started, I went on a trip, and everything got harder. All this great new food I'd just bought wasn't available, so I just tried to stick to the basic rules. Fish and chicken. Protein with every meal. No starch after 4. And even with a 3 day break in the middle where I had to eat out every day, and even had some drinks, I've lost 10 lbs since we laid out a plan 4 weeks ago. I'm never hungry. My workouts are strong, and I'm more motivated to do them. Several days a week, I start my morning already energized. I drink less coffee. I do circus, and my tricks are getting better so much faster. My clothes fit differently. My body already looks different. I'm trying on wedding dresses in June, and I actually BELIEVE that I will be the right size by then - because I'm continuing to consistently lose weight, and because the eating is getting easier, rather than harder.

I have been trying to lose weight for over two years - ever since I started gaining it. That whole time I worked out. I thought hard about my food. I did everything I thought would help, but I wasn't consistent. And obviously none of that worked. I love food. I love cheese, and I love beer, and I love(d) having starch with dinner. It just seemed to round out my plate, and I felt like as long as I chose good starches (farro, quinoa, etc) it couldn't be too bad. Now I feel like it's not that it's BAD - it's not but  no starch after 4 is so GOOD. I wake up feeling better. I enjoy it more during breakfast and lunch. I eat as much dinner as I want because there is no such thing as too much fish and veggies, and that is SO NICE when I'm hungry. I love making huge portions, eating all of it, and feeling no guilt whatsoever about it. No temptation means nothing to worry about.

If you try to stick to the plan for 3 weeks - just 3 - it helps. Because then you have your baseline. You find out what you like about it, and what drives you nuts. I prioritize my treats differently now than I would have before I did a full 3 weeks clean. Plus, once you get 4 days in, you realize it's not worth it to lose all the effort you just put in. In something like this, it's been easier (in some ways) to let go and realize that if MY idea of what I should eat worked, I wouldn't be in this situation to begin with.

So, if I were to give advice, I would say trust the process. At least try, for two weeks. At that point, at least you know.

Thanks for everything - obviously I'm loving it!

Kathy

MONDAY MORNING POST: TURKEY MEATBALLS, LACROIX WINE SPRITZER AND MORE FROM ELAINE'S FOOD LOGS...

Deborah,

Ah, waking up sweaty. That time of year

again. 

6:30 One hard boiled egg.

        Smoothie: Ripple, Jay Robb, matcha, spinach, ice. 

        Coffee. 

11:00 Lara Bar 

1:00 Amy's Black Bean and Veggie burrito with guacamole. Strawberries with Greek yogurt. Three turkey meatballs. 

4:00 Lara bar

4:30 shoulder and arms with you! 

5:45 Peanuts and RXbar

9:00 Cauliflower rice with olive oil. Two turkey meatballs. 1 hard boiled egg.

Strawberries and Greek yogurt. Two "spritzers" (this is when I put half red wine half LaCroix in a glass, like a real classy lady). Really needed a drink. 

That was a lot of bars today, Lara and RX

Elaine

Elaine,

How is your shoulder today??? You did a lot of heavy weights yesterday...you are getting MUCH stronger...I love that your body is being fueled correctly as we work together on your eating plan and we can see and notice a big improvement in your strength and definition!!!!!! YOU ROCK!!!!!!!

Turkey meatballs!!!!! My favorite. Where did you get them? Someday, you can try making them at home...I will send you a recipe that one of my clients created a few years ago. 

Yes, be careful with the bars. They are great for "emergencies" and right before a workout but having more than one a day (unless it is totally necessary) can interfere with our goals if we are not also doing a lot of intensive exercise along with the bar eating...VISUALS!!!!!!

Other than that...your food was great...your exercise was great...and I like your spritzer. Maybe one day you will just Spritz...and not Errrrr...:) Why did you need the drink so bad? Hugs!!!!!!!

Deborah

Deborah,

 One egg. Turkey meatballs from Trader Joe's. Forgot to check them with you. The ingredients looked okay, but then again I'm still learning. It was mainly that I could microwave them and everything else I have to actually cook. Loving my tilapia but it's like an hour long process to thaw and bake. 

Good to know about the bars. The RX was great yesterday because I thought I would have time to go to the Whole Foods next to rehearsal beforehand, instead there were road closures and I didn't have time. 

Shoulder is a little sore today, but not too bad. We are being very careful. 

Yay on my spritzer! It's a way to make sure I'm getting my water! And yes, someday without the wine. Needed it because of dealing with school stuff and talking to my mom about wedding stuff.  A big oy vey. 

Elaine

Elaine,

Okay, do not hate me or fire me for what I am about to tell you...

Here are the ingredients for the Trader Joe's turkey meatballs:

"Turkey meat, water, seasonings (textured soy flour, breadcrumbs [wheat flour, sugar,salt, yeast], soy protein concentrate, corn syrup solids, salt, dehydrated onion, spices,garlic powder, parsley), mechanically separated turkey, onion."

Bad. Just bad. Half of the package is saturated fat and the ingredients are full of sugar and weird soy concentrate.  I know how convenient and easy they are...ugh...damn. Did you try the falafel??? The ingredients are "Deb Approved" and they are very easy to warm up. Am I fired???

I am sorry to hear about your students....that is a tough one. I wonder what would have happened if you did not have the wine in the spritzer? Just think about it for a minute...not to judge but would it have been food? Or something else to deal with the situation?  :) It is interesting to think about how we would cope...or what we would do...if anything. I just did some research for you about frozen foods that are "Deb Approved" so you can stop  eating  the synthetic balls. I am sooooooo excited about the Bumble Bee Talapia...but the only one that is "Deb  Approved" so far is the Lemon...but it sounds AWESOME!!!!! They say they sell them at Mariano's.

Let me know what you think!!!!! And the salmon Mojito from TJ. I know...am I the only person you have ever met that gets THIS excited for this kind of stuff??????? Hugs!!!!!

Deborah