Call It a Comeback
By Frank Gigante (GYMFACE Pro Sponsored Athlete / Trainer)t
happens. At some point, we all end up having to put our workouts
on the back burner for a short time. This may be due to an injury,
a relocation of jobs and home, or the greater need to care for
a sick family member. Whatever the reason, it is important to
keep in mind that the layoff from the gym is only temporary and
it does not erase everything you have worked for or change your
goals for the future.
The key to getting back into a
fitness routine, whether it is hardcore bodybuilding or just general
health and exercise, is to not allow the time off to become the
excuse for not starting again. Plan to get back to your program
as soon as possible. Timing will never be perfect, so once you
are ready and able to begin again, you must have a plan for success.
Here are some strategies to guide you back on track to a successful
return and moving forward.
Get Back to Routine
After a layoff, the best thing you can do is get back into your
routine. If you had been working out 4 days a week, set a schedule
to do that again. Sometimes the first week or so is still hectic
as you are trying to get back into your routine. Take that into
account; don’t dwell on the negatives if you only get in
2 or 3 of your scheduled workouts that first week or so.
The important point is that you
are back in the gym: you are working your muscles again, and have
made it past the toughest obstacle which is getting back in there
in the first place.
The satisfaction of knowing you are putting that unplanned break
behind you and moving forward by returning to the gym, will drive
you to quickly get in all of your scheduled workouts in the following
weeks and you will continue to build momentum.
Awkwardness Goes Away
Those of us who return from the gym after a short time off can
attest that those first few workouts feel like we have never picked
up a weight before in our lives. The movements are awkward and
not as smooth as we remember, the weights feel heavy and off balance,
and our stamina is definitely not what it should be. Know this
ahead of time and accept that it is part of returning to the gym,
but it is also a temporary condition.
Most times, muscles will remember
the motion and “feel” of a workout within 2-3 sessions.
The “groove” will quickly come back and with that
the weights go up, stamina increases, and movements start feeling
The awkwardness is part of the
process. Accept it, know it when it happens, and work through
it. Do not use it as an excuse to stop, or put off another workout
for another few weeks. Regardless of how long it has been, the
first workout or two will be awkward. In order to get back from
this layoff and make even greater progress, it is essential to
push through this short, but real, phase.
Start slow, but be persistent
Given everything mentioned in the strategies above, how do you
make the first workouts back productive and positive? Rather than
feeling like you are banging your head against the wall and feeling
weaker than when you started, adjust your workout plans and goals.
Do not expect to start with the same weight, number of reps, or
distance/time as when you left. It’s realistic to get back
there quickly in most cases, but to avoid hitting the wall of
disappointment and losing your motivation, be aware that you most
likely won’t start there.
If you are going to pick up with
the same workout program, adjust your weights and other variables
so that you are getting the most out of each workout. For example,
if you were doing sets of 12 reps on a particular exercise, lighten
up the weight so that you can still get sets of 12 reps for the
same exercise. If you were running for a cardio workout and could
run a specific number of miles, either keep the distance and do
a combination or running and walking to reach the same distance
or keep the pace and run less miles.
Make the adjustments to your program
so that you still have attainable goals, still make progress,
and don’t get frustrated or lose motivation.
Build upon each workout
Accomplishing just a single workout after a layoff often feels
great; it makes you want to keep going. Yes, it is awkward and
you will be sore after, but the endorphins were awakened and you
felt revived. You want to keep going. You want to get back on
track with your fitness program, your eating habits, and your
cardio routine. That first workout builds the momentum you need
to keep going and then it steamrolls from there. You will begin
to feel that excitement as you put all the pieces together again.
Eat to meet your goals
Lastly, many times when our workouts take a detour, slowly but
surely, our eating habits may also begin to slip. Now is the time
to re-examine your eating plan and be sure it is aligned with
your fitness goals. By optimizing the fuel you are putting into
your body, you will also reap greater rewards in your workouts.
Much like training, do not beat
yourself up over a period of not- so-great eating and food choices.
You did what you did, and in some cases maybe needed to, and that
phase is done. Time to regroup, stock up on the healthy food items
you usually consume and get right back in to a healthy nutritional
plan. Even this may have a few minor setbacks as you get back
to your normal routine, but apply the same concepts mentioned
above to successfully return to a healthy eating regimen. Forgive
yourself, get right back to healthy meals, and build off of each
meal or day of healthy eating.
When layoffs happen, for whatever reason, do not beat yourself
up or punish yourself because you are not able to maintain your
fitness workouts and programs. Understand that more important
events and situations do arise and that time off is not always
a bad thing. By adapting the mindset that each layoff is temporary,
you train your brain and body to not only be ready to get back
to it as soon as you can, but also accept each layoff as a time
to rebuild and refocus. Using the keys mentioned above you can
get back on track and into a new routine that will have you reaching
and exceeding your previous top form.
May Soon Be a Leading Health Care Option by: Dr. David Moore DC (Chiropractor & Owner
of On Track Chiropractic)
published research this month from a worldwide study that indicated
that musculoskeletal conditions are the second leading cause of
health disabilities all over the world. This is a huge news flash
for chiropractors, their patients, and for everyone!
consisting of seven scientific papers, was a collaborative effort
by international researchers, who called their report “The
Global Burden of Disease Study (2010).” The study project
was led by the Institute for Health Metrics and Evaluation at
the University of Washington with six other contributors: the
University of Queensland, Harvard School of Public Health, the
Johns Hopkins Bloomberg School of Public Health, the University
of Tokyo, Imperial College London, and the World Health Organization.
The Bill & Melinda Gates Foundation funded the study, which
involved over three hundred health institutions in fifty nations
and included almost five hundred scholarly authors. The study
covered worldwide health trends since 1990. The findings were
also announced at the Royal Society in London in addition to being
published in The Lancet.
The results of the study had great
implications for chiropractic: Whereas dying young was once humanity’s
greatest health foe (children under the age of five used to die
by the millions) nowadays people live longer but they suffer more
over a longer period of time from chronic conditions such as musculoskeletal
disorders. The study found that child mortality has dipped significantly,
although infectious diseases still take far too many young lives.
Yet years of pain, all over the world, centered in the lower back
and the neck subtract from the quality of life and also contribute
to other health setbacks as people live longer. Musculoskeletal
problems keep people from living full lives by immobilizing or
impairing them and adversely affecting their vision, sense of
hearing, and clarity of thought processes.
Researchers examined more than
three hundred diseases, injuries, and risk factors. Lower back
pain and road injuries stepped into the top ten leading causes
of death and disability in the world.
What is more, worldwide economic
problems mean that health educators and scientists are looking
for the most cost-effective as well as treatment-effective remedies.
The fact that this distinguished body of researchers found low
back pain and automobile injuries a leading cause of not only
death but lifelong health disabilities means that chiropractic
may be given a more serious and searching look as a cost-effective
health and pain management tool.
President and CEO (Valley Mental Health)
more than two decades, Texas-born behavioral health executive
Gary Larcenaire has dedicated his professional life to addressing
and advancing the challenges facing the mentally ill, their families
and their caregivers.
A dynamic leader fascinated by
organizational development and change management, Larcenaire is
President and CEO of Salt Lake City-based Valley Mental Health,
presiding over $56 million in revenue and more than 700 employees,
operating in three counties with more than 62 programs serving
those with mental illness and substance use disorders.
Less than one year after his arrival,
he has achieved a radical fiscal turnaround, bringing the financially
beleaguered organization from a $1-million per month loss to a
break-even position. This has been realized through increased
efficiencies, providing a similar volume of service with far fewer
employees, and decreased reimbursement. Larcenaire has also established
clinical risk profiling to identify those at risk for higher levels
of care (i.e.: hospital and jail), thus implementing community
based services to decrease those risks.
Larcenaire has held several non-profit
C-Level positions, most recently as CEO of El Paso Mental Health
and Mental Retardation (MHMR) where his greatest impact on the
underserved mental health population was achieved through partnerships
with legislators to craft and monitor legislation and project
impact, while managing a $42-million budget, 450 employees and
nearly 200 contractors. During this time, he also acted as Founding
President and CEO of Sun City Behavioral, a wholly owned subsidiary
of El Paso MHMR and highly-profitable insurance company that manages
a network of 180 providers serving 45,000 covered lives.
Prior to joining El Paso MHMR,
Larcenaire was COO of Permain Basin Community Behavioral Health
Centers, where he increased overall performance from “average”
to “exceptional” in three years. He holds a Bachelor
of Science in Psychology, and a Master of Public Administration,
both from Angelo State University.
Named the 2009 Humanitarian of
the Year by the League of United Latin American Citizens (LULAC)
in El Paso, Texas, Larcenaire is a past Chair of The Healthcare
Council the Greater El Paso Chamber of Commerce, and served as
Treasurer for the El Paso Symphony Youth Orchestra. A 20-year
member of Rotary International, Larcenaire has been a Rotary Youth
Leadership Award Counselor since 2004.
An avid lover of the outdoors,
since moving to Salt Lake City, Gary has enjoyed hiking, biking
and mountain climbing with his family and Golden Retrievers.
Who is Valley Mental Health? Since 1987, Valley Mental Health has provided comprehensive
treatment and services for people of all ages who are experiencing
serious mental illness, substance use disorders and behavior problems.
We believe people are best served in the least restrictive setting
where care is tailored to the individual's needs. Families and
community partners play an important role in a person's recovery.
Valley Mental Health is a not-for-profit
organization serving residents in three counties.
Yoga for Athletes is an advanced, flowing
routine to help athletes excel in their fitness endeavors. It
moves fast so always use control and modify as needed. Enjoy!
Sean Vigue is a certified Pilates, Yoga, Spinning,
Nutrition, and Personal Training instructor (over 5000 classes
taught), winner 'Best Male Workout' (Pilates for Men) by Pilates
Style magazine, Master Core Specialist, TV and Film star, and
professional singer/actor having appeared in over 70 opera, musical
theater, and non-musical productions.
ORAL FITNESS KEEPS THEM HEALTHY AND HAPPY! by: Joy V. Poskozim DDS PC
show that American students miss 51 million hours of school every
year because of oral health problems. And students who are absent
miss critical instruction time—especially in early grades
where reading skills are an important focus and the building blocks
of future learning. And students who have experienced recent oral
health pain are four times more likely to have lower grade point
averages than their counterparts who have not.
Dental disease is the most common
chronic disease of early childhood. Cavities and decay in baby
teeth can also spread to permanent teeth, causing painful and
But you can prevent this! Regular
preventive care and a healthy diet can help prevent decay. Remember
to schedule your child for an oral health screening by the first
Healthy baby teeth:
• Allow your child to chew and eat properly.
• Help your child speak clearly.
• Shape your baby's face.
• Guide adult teeth into place.
Dental decay in baby teeth affects your child's overall health.
• Cavities can be painful.
• Cavities can interfere with your child's ability to eat
• Dental disease can affect your child's overall health
So, what is considered a healthy
diet for your children? NO PROCESSED SUGAR! Please stick to milk
and water only for your children at all times. Apples instead
of apple juice. Oranges instead of orange juice. And, for sweet
snacks, if ever, should be natural whole chocolate only. Worst
case scenario I recommend Hershey's Kisses. Why? Because one Hershey's
Kiss = three handfuls of Skittles by the time they open the Kiss
up. And, chocolate melts. Skittles and other "fruit chews"
sticks to the teeth all day, causing bacterial invasion of the
teeth, which are cavities.
Make brushing a family event! If
you have children that can't spit yet, pick a toothpaste that
has Xylitol instead of Fluoride (Fluoride under the age of 3 can
cause tummy upset if ingested). Xylitol is a natural plant-based
sugar-alcohol which tastes sweet to us, has natural anti-cavity
properties, AND is safe for family members of all ages. Whole
Foods has a significant number of these types of toothpastes,
such as JASON. ARBONNE has recently come out with a Mint Xylitol
toothpaste that is safe to use and enjoyable for every person
in your family. Brush and floss together twice a day to show your
children how important it truly is.
"Oral health is an important part of overall health, and
good oral health starts with baby teeth. If your baby's mouth
isn't healthy, then your baby is not going to be healthy."
Dr. Russell Maier Family physician, University of Washington professor,
and Washington Dental Service Foundation Board Member
(6314 N Cicero Ave. Chicago, IL 60646 / Phone (773) 736-7767 /
Dr. Joy V. Poskozim is proud to serve Lincolnwood and the NW side
of Chicago through integrative family dentistry. At Joyful Dental
Care, they understand that dentistry is more than just fixing
teeth; it is building relationships and creating an environment
where everyone can feel comfortable receiving dental care. They
have incorporated oral appliances for mild and moderate sleep
apnea, dental laser therapy, quality dental care and patient compliance;
creating a positive dental experience for the entire family.
(Recipe provided by The Culinary
Institute of America)
oil - ½ cup
Butter - 2 oz.
Onions, small dice - 2 cups
Carrots, small dice - 1 cup
Celery, small dice - 1 cup
Mixed Beans, dried, soaked* - 1 cup
Stock, chicken or vegetable - 2 quarts
Crust from Parmigiano 3 X 3, cleaned - 1 ea. Yukon
Gold potatoes, small dice - 1 cup
Zucchini, small dice - 2 cups
Tomatoes, plum, canned - 1 cup
Spinach, shredded - 4 cups
Kosher salt and fresh ground - to taste
Black pepper - to taste
Parmigiano, grated - 1 cup
1. Melt butter with olive oil over low heat, add onions, and sweat
until wilted and soft, about 10 minutes. Add carrots and cook
3 minutes. Add celery, soaked beans, stock, and Parmigiano rind
and cook for about 45 minutes, or until the beans are al dente.
2. Add diced potatoes and zucchini and cook for another 20 minutes.
Add tomatoes and their juices.
3. Partially cover and cook at low simmer for at least 30 more
minutes. Add more broth as necessary.
4. Add spinach and a splash of olive oil; season with kosher salt
and black pepper.
5. Serve with a drizzle of olive oil and some of the grated Parmigiano
Note: *Beans need to be soaked overnight in a container with cold
water to cover by 3
inch. Drain the water and use in the soup. Mixed beans can be
pink, pinto, kidney,
white beans, butter beans or cranberry.
Culinary Institute of America The Culinary Institute of America
(CIA) is a private, not-for-profit college dedicated to providing
the world's best professional culinary education. Excellence,
leadership, professionalism, ethics, and respect for diversity
are the core values that guide our efforts. We teach our students
the general knowledge and specific skills necessary to live successful
lives and to grow into positions of influence and leadership in
their chosen profession. (Support
the Culinary Institute of America)
HEALTHY ON A BUDGET By: Kirsi Paalanen
How can I eat healthy on a budget?
This was a recent question that
I answered as an expert member on Dr. Oz's Sharecare site. Here
are my top tips:
1. Have some flexibility with
your shopping list where it counts. It’s good to keep to
a list to make sure you don’t end up buying on an impulse
and only notice how it adds up at check out. Keep a list on what
you definitely need and want but be flexible around items where
prices fluctuate. For example fruits, poultry and seafood can
have great deals and be easy on your pocket book.
2. Buying organic is great but
can have an impact on your pocket book. There are some fruits
and veggies that do not need to be organic to be healthy because
of their thick outer skin or peel and the minimal use of pesticides
used on them. The following fruits and vegetables are great picks:
Fruits: cantaloupe, watermelon, mango, kiwi,
bananas Veggies: onion, avocado, corn, cabbage,
3. Buying online can help keep
you in check on how much you are really spending and can help
you stay within budget. You can also avoid the uncomfortable situation
of tossing the extra “too expensive” stuff off to
the side when it tallies up to too much at the cash register.
There are some great sites like freshdirect.com even amazon.com
where you can buy food items. There is the added delivery charge
but sometimes these retailers offer good deals on shipping and
handling. For example at freshdirect they’ll take 2 bucks
off your bill if there is a delivery already in your area. On
amazon you can get free delivery if you have amazon prime membership
or order purchases $25 and up on selected items.
4. Go for basic brands. They can
be just as good as the premium more expensive brands on basic
items like oatmeal or salt. Insider tip: in some cases the big
brands may even manufacture the same stuff for the lesser known
or store brands.
is a Health Coach and the founder of My Orange Villa, whose mission
is to help you look and feel your best on the inside and out!
Kirsi is very passionate about helping others achieve their best
health - emotionally and physically. She helps her clients lose
weight for good, cook healthy foods, reduce stress and feel more
energetic. She most recently made a guest appearance for a cooking
segment on a famous doctor's talk show. Her health coach training
is from the Institute for Integrative Nutrition.
online video marketing with Pintrest will boost your SEO ranking
by: Robert Weiss
Is your marketing department ignoring
Pintrest in hopes that it will be just another fad??? Did you
know that Pinterest is retaining and engaging users as much as
2-3 times as efficiently as Twitter was at a similar time in its
history. Not only is it the fastest growing social media site
today, but because of its video SEO value, it is a great way to
gain higher ranking for your business video advertising and web
The way Pintrest works is that
each ‘pin’, ‘board’, and user profile
receives an unique URL. So each ‘board’, (category
of videos) you create, can be titled and tagged with targeted
keywords, which Pintrest uses to create a keyword rich URL. This
means that each and every ‘board will include your targeted
keywords and be indexed by Google so searchers can find your online
video production content.
This may get a bit technical, but
their file structure is created specifically to managing and categorizing
video content so that Google will index the titles and descriptions
for your individual boards as key metadata for its own search
Pintrest increases Video SEO rankings
Pintrest knows that online video content is important to consumers
because it helps them make informed decisions and is a the most
valued type of online content available. And because consumers
love for online video marketing brands are responding with more
and more internet video marketing.
Major national retailers and e-commerce
sites such as the The Home Depot, Whole Foods, The Gap, The Vitamin
Shoppe, and Target, are just a few of the 200,000+ brands that
use Pintrest to publish online content that includes video, images
Getting started with Pintrest
Pintrest is pretty easy to get started with. First, create separate
boards for product / service categories you want to target consumers
with. Even if you only have a small grouping, try to be as granular
as possible and use long-tail keywords to help your SEO strategy.
Next, use as much of the 500 character-length
keyword rich description. Include your company’s brand name,
the name of the product or services and as many long-tail targeted
keywords as possible.
Include more than your online video marketing content
Even if it is your first time on Pinterest, you will quickly see
that the site is very visual. So think about other visuals your
company may already have – such as, graphs, charts, website
images, front pages of brochures, eBooks, pictures from your facility
or company outing. Tagged with appropriate keywords, all this
content could be found on search engines and drive traffic to
If you really want to get
detailed, you can create dedicated landing pages for each of your
Pintrest boards. This way you can track and analyze the traffic
you get to better plan your marketing resources.
Tank top season is just around
the corner! Soon, we will be storing our winter clothes and bringing
out cute, flowy dresses and short sleeve tops. Here’s one
of my favorite yoga and weights combo to get you in top shape
in no time at all. The entire workout will only take you 10-12
minutes and it will target every area of your body.
Boat Pose in to Canoe with weights
Start seated with both knees bent,
feet flat on the floor. Grab one weight and place it between your
feet, grab another weight and hold it in your hands. Lean back
with your upper body (without sinking in to your lower back) as
you lift your legs in the air knees bent calves parallel to the
floor coming in to Boat Pose. Engage your lower abdominals and
press your shoulders down away from your ears. Inhale as you lower
your upper and lower body towards the floor until your hovering
a few inches off the ground like a Canoe. Exhale, and lift your
body back up to Boat Pose. Repeat 12-15 times. Perform 2 or 3
sets of 12-15 reps.
Superman or Locust with
Lie on your belly with both legs straight and your arms out to
your sides at shoulder height. Holding a weight in each hand,
inhale and engage your entire back body as you lift your torso,
legs and arms up off the mat. Exhale as you lower back down to
starting position. Repeat 10-12 more times. Make sure to keep
the tops of the shoulders down away from the ears. Keep your head
in line with your spine (don’t overarch your neck) and imagine
you are lengthening from head to toes so your body stays long
and active. Squeeze an imaginary grapefruit between your shoulders
blades to lift the arms up and contract the rear deltoids (great
for fighting bra bulge!). If the weights are too challenging,
you can do this without any weights or drop them after a certain
point. Do 2-3 sets of 10-12 reps.
From all fours tuck your toes under and lift your knees up off
the floor straightening your legs and coming in to an upside down
triangle position. You may need to walk your feet and hands a
little further apart once you are in the pose. Make sure to press
between the index and thumb of each hand and lift up out of your
wrists. Bring as much weight as you can back towards the legs
and press your torso back towards your upper thighs without letting
your front ribs splay open. Engage your quadriceps muscles and
feel the hamstrings, lower back and shoulders opening up. Stay
and breathe for 5 to 8 full breaths in and out of the nose.
From Downward-Facing Dog pose roll out to plank pose or start
from a plank pose with hands directly beneath shoulders and the
body in one straight line. Keeping the abdominals engaged, on
an exhalation, lower the body down towards the floor. Pull the
elbows straight back towards the sides of the waist like a narrow
arm triceps push-up. Make sure your shoulders don’t round
forward (again squeeze that imaginary grapefruit between the shoulder
blades) and keep the entire body active. You can push back up
to plank or move in to Upward-Facing Dog pose from here.
Upward Facing Dog
From Chaturanga, inhale and press your arms straight to lift your
chest as you roll forward over your toes. Keep the body from touching
the floor and use your abdominals, legs and arms to carry you
forward in to this pose. If you have lower back issues you can
keep your feet flexed in Upward-Facing Dog. Spread through your
collarbones as you engage your rear deltoids and lat muscles.
Press firmly through your thighs and scoop your lower abdominals
in and up. Exhale, press back to Downward-Facing Dog or drop your
knees and rest in a child’s pose.
Repeat Downward-Dog through Plank/Chaturanga
in to Upward-Facing Dog 5 to 8 times.
The first two moves with weights preps the body for the Flow cycle
of Downdog, Chaturanga, Updog so you can keep good form with the
shoulder blades together and tops of the shoulders down away from
the ears and the abs actively engaged the whole time. Do this
mini workout whenever you can on it’s own, at the end of
a cardio session, or before a longer yoga class. Aim for 3-5 days
a week and keep it up throughout the spring, and come summer you’ll
be psyched to wear your swimsuit!
Tree Pose with Biceps Curl Triceps Press Combo
Stand with your feet together and both weights in your left hand.
With your right hand reach down and grab your right foot and place
it high on your upper inner left thigh. Once you feel balanced,
transfer one of the weights to your right hand. Extend your left
arm up above you arm bent overhead as if you’re scratching
your back so the weight is between your shoulder blades. Extend
your right arm straight down to the floor in front of your right
knee. On an exhalation, press your left arm straight up to the
ceiling (using the left triceps muscles) as you curl your right
hand to your right shoulder with your right biceps muscle. Inhale
return to starting position. Continue for 10-12 more reps and
then switch sides. Repeat 1 to 2 more times on each side. Works
the entire body, your balance and your mind, which will have to
fully concentrate to do everything at once!
How can I get off this weight loss rollercoaster?
Answered by: Michelle
How many of you have lost weight
only to gain it back and then some? As we look at the history
of structured diet programs, there is also a history of increased
rates of obesity. Coincidence? I think not! There is well published
research indicating that when people engage in a weight loss program
and experience success, they tend to gain all of the weight back
plus about 10%. That is pretty significant! Why is this? I think
it boils down to a few things:
1. Most commercial diets are way
too restrictive. This can easily lead to binge eating behavior.
When we feel too restricted, we almost become what I describe
as an oppositional teenager. The more you tell me no, the more
I want to do the opposite. This sets us up for a cycle of self-sabotage.
Once we take that first bite, all or nothing thinking kicks and
we think we have already blown the diet, so we may as well throw
it out the window and eat everything we've been denied.
2. They aren't generalizable. It
is easy to have structured eating during the week when we have
a structured schedule. Most people fall apart over the weekend
when the rules go out the window. You eat out more. You spend
time in social situations when you can't eat the items prescribed
for you. When it is difficult to eat your allowed foods, you fall
into the same trap described above.
3. There isn't enough variety.
Many diets are one dimensional. Often there is a short list of
acceptable foods or they are prepackaged. We need variety. That
is why we have so many types of food available in grocery stores
or restaurants. We need it from a physical standpoint and we need
it mentally. We cannot get all of our nutrients from a handful
of foods and we get bored when we don't have options.
4. We tend to think of weight loss
as having an expiration date. We want to lose weight for an event,
vacation or some deadline like a birthday. Once that passes, it
goes back to business as usual. This leads to the y0-yo effect.
We go down just to go back up. This can destroy our metabolism
and it usually leads to more weight gain. Which is why the typical
dieter gains back all of the weight lost plus about 10%. If we
look at weight loss as a piece of our overall health and wellness,
it becomes more about a choice in our lives long term, not just
until you aren't obligated anymore.
Stop the yo-yo dieting! By looking
at weight loss and balanced eating in terms of a lifestyle, you
are more likely to be successful. If you take a step back and
stop thinking about food in terms of should and shouldn't, it
can be a tremendously liberating experience. Allow yourself to
eat foods that are currently "forbidden." As soon as
foods aren't off limits, they lose their power. When you actually
take the time to enjoy your food without guilt, you will find
that you don't feel the need to eat as much. You will begin to
lose weight and actually experience long term success maintaining
your weight loss.