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Former Fat Guy Newsletter Health * Fitness * Regeneration *Empowerment Weight Management Strategies by Rob Cooper Issue 11 23rd Dec 2005 ---------------------------------------------------------------- Former Fat Guy dot com ---------------------------------------------------------------- 2 Join? 2 Leave?...See End ---------------------------------------------------------------- CONTENTS: 1: Quick Intro... 2: 11 Tips on How To Survive Holiday Party Eating 3: Tip ---------------------------------------------------------------- 1: Quick Intro: Hi Friend, I wanted to send along my holiday wishes to you and yours during this festive time. I've been quite active in traveling over the past three months and have had little time to stay in contact the way I'd have liked to. It's been great getting to meet so many of my readers while at the Peak Potentials events in Dallas, Seattle, Calgary and Los Angeles these past few months. If you were one of the few who came up and introduced yourselves to me, it was very nice meeting you as brief as it was. I'll be skydiving in Arizona for two weeks in January with my skydiving club and then spending a week on a cruise in February. These cold winter months here in Canada are not my cup of tea. I'd much rather be in the sun anywhere south of the border. From myself and my cats, Pumpkin and Boo, I'd like to offer our wishes for a safe holiday season and a very successful 2006. Until next time Namaste Rob Cooper ---------------------------------------------------------------- Tom Venuto - Lifetime Natural Competitive Bodybuilder, Personal Trainer, Fitness Nutritionist, and Professional Success Coach teaches you his body transforming success system jam-packed with all the rapid make-over methods previously known to only a handful of top competitive bodybuilders and sexy fitness models. http://www.formerfatguy.com/burnthefat ---------------------------------------------------------------- 2. 11 Tips on How To Survive Holiday Party Eating by Rob Cooper 1. Limit or Exclude Alcohol Intake My advice is to not drink at all. Alcohol is pure fuel and the body uses it for energy before dipping into fat reserves. If you're going to drink, you're going to stop your fat burning progress. If you DO decide to drink, at least have it with a meal, limit it to wine or light beer as the food will help slow the absorption. Don't drink any mixed drinks as they contain a lot of other empty, non-nutritional calories. 2. Choose to stay on task over the holidays rather than giving in for the holidays You've heard it a dozen times around the office or from friends, "I'll start after the holidays". Well, if it's that easy to put off your goals for the level of health and fitness you want, then it's going to be that easy while you're on task as well. It's all a decision, one way or the other, so simply decide to either start now, or stay on task with your health and fitness program through the holidays. You can decide to put it off, or you can decide to be the one everyone looks up to as having the resolve and character to actually stick to their fitness and health program. Be a role model. 3. Daily exercise to make up for any extra calories It's really important to keep up with your exercise program. Keep doing your 20 minutes or half hour walk every day. If you do cardio at a gym and the gym is closed, this is your opportunity to cross train and get outside for some fresh air, some walking, some stair climbing or riding of your bike. I've read that over the holidays, our daily intake of calories can fluctuate anywhere around the 23% mark while our exercise doesn't. This may be the time to even double your walks every day.. once in the AM and once in the PM. A walk right after a meal is a great way to help digestion, so grab your neighbor and go for a walk after supper. 4. Stick with whole food carbs and proteins When you're out at parties, stick with the vegetables and whole food snacks, rather than dipping into the cakes, pies, puddings etc. Think of veggies as being free and eat as much as you like of them. If there's any protein snacks available, go for them as well. They won't affect your blood sugar and won't create any late night cravings. 5. Don't go to parties hungry This is by far the easiest way to say on task over the holidays and at any party events. Eat before you go out. You'll know you've taken action in a healthy manor and you'll be less likely to dip into the treats when you're out. If you know you're going to be drinking at the party, have a meal with a little more protein in it, lean chicken or turkey. 6. Make conscious choices about food It's so easy to just stand around a table of food while you're talking and reach for the same snack your chat buddy is reaching for. Make a conscious choice to choose only foods that are nutritious and kind to your body. When you're shopping, make a conscious effort to not purchase any holiday specials and keep within your normal healthy meal plans. 7. Stay away from the nuts Nuts contain healthy fats that are very beneficial to your body. You can eat them in small quantities spread out over the day. One catch: they must be raw nuts. Once the nuts have been baked, cooked, roasted and salted, their fats have turned bad and become non-nutritional. Boy they're good though! Stay away from the nuts.. a few will lead to many more. If they're the "crack them yourself" variety, enjoy in limited amounts. 8. Stay away from the chocolates Chocolate can be a trigger for so many people. A few chocolates can disrupt your blood sugar enough to cause cravings for more carbohydrates and more sugar. I've heard a lot of people (myself included), who don't crave the chocolate, but in a social context may have one or two. Those one or two set off a chain reaction in your body triggering cravings for more simple carbs and alcohol. If you're craving a chocolate, have some dark organic chocolate, not the sugar loaded cheap variety. Best advice, just plain stay away. 9. Stay away from the eggnog I've heard various numbers, but here's one I just looked up – 343 in 1 cup - courtesy of Calorie-Count.com (http://www.calorie-count.com/calories/item/1057.html), 19g of fat, 34g of carb, 21g of sugar and that's without the alcohol. Add another 150 or so calories of alcohol and you've got a 500 calorie drink. Do we usually stop at one? 10. Under Doctor's orders Ever find it hard to say no to something being offered in a social situation. We're almost guilted into eating the food even though we don't want it. I heard a great way around this from John Robbins, Author of "Diet for a New America". He uses a line something like this "my doctor has advised me to not eat ---------, but thank you very much for offering". Now, he does not tell them that HE is his doctor. I use this technique myself to avoid guilt of both myself and the host. You may find that this really empowers you because you stood your ground and nobody got hurt. Of course, if you have to fight your host over eating a piece of cake, or having that cup of fat laden eggnog, you should really leave the party (and maybe take a cab?, lol) 11. It's all about Sugar! Think of it as being about sugar. Our body is a sugar processing machine. Everything we eat is turned into sugar of one form or another and our body uses this for energy. This is an over simplified version of what happens, but in general, this is the case. If we eat simple carbs, the sugar is released too fast and then our body has to cope by removing that sugar to keep things balanced. This speedy reduction in sugar can lead to a perceived energy crisis signaling the need for more sugar (a craving) and we then reach for cookies. The same situation happens when we drink. Alcohol can result in a lowering of blood sugar and hence the feeling of needing more food. The easiest way to stay in control of your mood, your hunger, your cravings and your energy levels is to manage your blood sugar by eating whole foods and complex carbs. Limit your alcohol intake and eat before you go out so you know you wont' get hungry or have to rely on party food. When you do get hungry, reach for the complex carbs, the real foods, the proteins and vegetables. ---------------------------------------------------------------- Highly Recommended By Rob... The single most important factor in taking action on anything in your life is to empower yourself! I was able to lower my stress levels about money, relationships and take my business to the next level after taking the M-illionaire Mind Intensive offered by T.Harv Eker. This is a 3 day intensive workshop that will recondition yourself for "automatic" success. F R E E courses offered in Alberta, California, British Columbia, Washington, New York, Atlanta, Dallas, Toronto and now Florida. Get Harv's Book which includes 2 F-R-EE 3 day workshop certificates plus hundreds of dollars in bonus material. http://www.FormerFatGuy.com/peak/ ---------------------------------------------------------------- Q U O T E S ---------------------------------------------------------------- Eating "I've been on a diet for two weeks and all I've lost is two weeks." -- Totie Fields "We never repent of having eaten too little." -- Thomas Jefferson "Self delusion is pulling in your stomach when you step on the scales." -- Paul Sweeney "Let us eat and drink, for tomorrow we diet." -- Wendy Morgan "He that takes medicine and neglects diet, wastes the skill of the physician." -- Chinese Proverb "Those who think they have no time for healthy eating will sooner or later have to find time for illness." -- modified from: Edward Stanley (1826-1893) from The Conduct of Life Q: How can you delay milk turning sour. A: Keep it in the cow. Goals "The more reasons you have for achieving your goal, the more determined you will become." -- Brian Tracy "Goals are like stepping-stones to the stars. They should never be used to put a ceiling or a limit on achievement." -- Denis Waitley "Planning is a real waste of time.... for those who waste time." -- Doug Firebaugh "A winner is someone who recognizes his God-given talents, works his tail off to develop them into skills and uses these skills to accomplish his goals." -- Larry Bird Habits "You leave old habits behind by starting out with the thought, 'I release the need for this in my life'." -- Dr. Wayne W. Dyer "Nothing needs reforming so much as other people's habits." -- Mark Twain "When you do the wrong thing, knowing it is wrong, you do so because you haven't developed the habit of effectively controlling or neutralizing strong inner urges that tempt you, or because you have established the wrong habits and don't know how to eliminate them effectively." -- W. Clement Stone "Good habits are as addictive as bad habits, and a lot more rewarding." -- Harvey Mackay ---------------------------------------------------------------- Make 2006 your Best Year Ever! "Imagine how your life would change if you could put it on AUTOPILOT and reach all of your goals automatically!" Now you can with "The Power of Positive Habits," the new book that #1 NY Times best-selling authors Jack Canfield, Brian Tracy, John Gray Ph.D. are all raving about! Read this book and discover: . How you can "Improve Your Health" Automatically! . How you can "Achieve Greater Success" Automatically! . How you can "Lose We.ight" Automatically! . How you can "Lower your Cholesterol" Automatically! . How you can "Reduce your Canc.er risks" Automatically amd much more! Ord.er Today and get "33" "Life Changing" bonus gifts worth over $1250...Fr*ee! To see all the bonus products and order now cli.ck on the link below. 100% Mone-y Back Guarante-e http://www.formerfatguy.com/go/positivehabits ---------------------------------------------------------------- 3. Tip 10 Best Foods For Women by John McGran Kale to the Chief Kale is an often-overlooked vegetable that is positively loaded with folate, an important B vitamin for women. Having a deficiency in folic acid during pregnancy may cause neural-tube defects in babies. The Centers for Disease Control and Prevention (CDC) and the Food and Drug Administration (FDA) recommend that women take in 400 micrograms of folate daily. That's more than twice the current RDA! Don't forget that kale is also an excellent source of vitamin C and calcium, too. --------------------------------------------------------------- Advertising: People have been asking how to advertise in this newsletter. It's just $200 for the top ad, $150 for the middle ad, $125 for the bottom ad. OR $300 for ALL THREE. Ads are five lines of text (55 characters) and one URL. Payment through paypal.com, use rob@formerfatguy.com For tracking purposes, I use a redirect from my site to the URL you supply. PS, if you're at all interested in making some new life changing habits, easily and effectively, check out Dan Robey's The Power Of Positive Habits: http://www.formerfatguy.com/go/positivehabits ---------------------------------------------------------------- I appreciate your subscription and also respect your privacy. If you think that you were wrongly subscribed, please check out the following information about joining and leaving.... ----------------------------------------------------------------