How I Lost 33 lbs of fat and have kept it off- part 1

In response to my posts and questions about how I lost weight and have kept it off, I will do my best to share what I’ve learned over the years. Part of what I am sharing, you may have heard before. Other parts of what I share may be new to you.  Being someone who has struggled with weight issues my whole life; I am pleased to share what I have learned and what I do to keep an optimal shape for health and vitality.

TSFL-Before-After-Deb-Images

The first thing to understand for short term and long term success is that small changes that are done consistently, and with support of others, produce better results for long-term success.

The big picture basics for losing weight are here:

One: consume less calories each day.

Two: for most people, reducing their calorie intake for fat release will mean eating only about 1000 two 1200 calories per day.

Three: while you reduce your calories and adjust for long-term success, you want to eat nutrient dense food.

Bonus: Start your day with a small, nutrient dense breakfast- and then eat little meals every 3 hours. This keeps blood sugar levels evened out and your natural energy high.

Nutrient dense food is food that has lower calories, but higher nutritional value.  This becomes important for your weight loss in the long-term success, because the body will feel full with less food and less calories.  The sense of full helps stop eating too many calories.

The American diet, typically is filled with high calorie, chemical nutrient weak food.  This is why people are who consume a large amount of food in one sitting can still feel hungry.  Part of why they feel hungry, is that their body is not getting the actual cellular nutrition it needs to be healthy and function with vitality.

Did you know the average person consumes about 3500 calories a day!!!  It’s no wonder so many people are overweight. We only need about 1500-1800 a day to stay healthy, fit and active.

One of the easiest ways to acclimate to eating, lower calorie nutrient dense food is through program called Take Shape For Life. In fact, it was this program that I followed that helped me quickly and safely release 33 pounds of fat.  I did this over two years ago and have still kept the weight off!

Take Shape For Life is founded on the belief system of eating 5 nutrient dense meal replacements a day (to get used to eating smaller, calorie controlled meals) and one lean and Green meal a day for the 6th meal. The lean and green is a meal you make.  It’s based on whole foods- and you get to learn experientially how to make nutrient dense, portion controlled food.

This program is flexible (they have over 72 premade meals to choose from each month) and you get to decide when you want your daily lean and green. Breakfast, lunch, dinner- the choice is yours. They give you guidelines of food options to choose from and how much to eat. If you love to cook- you will enjoy these food options. If  you simply do the basics- this is very easy to do also.

The reason this program is so successful is you get FREE support with health coaches who have gone through the program themselves.  (As  your health coach  I understand some of the challenges and emotional or mental triggers that can cause you to over eat.)

For many people, food has attachments emotionally.  Some people eat when they’re stressed.  Some people eat when they’re bored.  Some people eat when they’re frustrated.  Sad or depressed.  Some people eat when they’re happy.  Some people turn to food to stuff their emotions.  So they don’t have to feel them.  Personally, I can relate to all of them.

The food that is used on the Take Shape For Life program is made by a company called Medifast.  Medifast was only available through doctors for many years. This food program has been helping thousands of people achieve successful long-term weight loss for over 30 years.  It is medically proven to be very safe and the food works because it is nutritionally dense, calorie controlled, very affordable and very convenient.  You don’t have to measure, count points, or even worry about having how you will fix your food on the go or at work. It’s grab and go- and tastes good.

The grab and go meals are the foundation that help your body acclimate to a reduced calorie intake. Yet the food is so nutritionally dense that you start to understand and experience what it is like to be full and satisfied on a smaller amount of food.

Studies have been done as to why so many people eat at the drive through. It’s not for flavor or cost.  The number one reason was : Convenience!!   What is great about the Take Shape for Life program is that it is SUPER Convenient.

The better parts are here: Rather than consume a 1000 calorie drive through burger in one meal-you can have 6 nutritionally dense, healthy meals a day!  Also- rather than drop $3-5 (0r more) for each stop you make for food on the go… the Take Shape for Life meals are only about $2 each.   Starting on the program is not an ‘in addition to’ food cost. It’s an ‘instead of’ adjustment of choice of food you eat.

Many of my clients are initially concerned in the beginning that they’re going to always be hungry.  I get to hear the same testimonial each time, though.  And that is, they are very thrilled and surprised at how full they always feel.  This is motivating for them during their weight loss and fat release phase.  I experienced the same concerns, and the same positive results.

This is part one of how I lost my weight. In fact, it was the easiest and most rewarding part! If you are ready to lose weight and keep it off- today is the day to start.

Call or email me and let me show you how this program can help you like it did me and many others I know!  I also offer online webinars on this subject and other health related topics for more details.  If you are interested in those, contact me and we can set them up.

Here’s to helping you be your best,

Debbra Sweet

Health Coach

Action Leadership Specialist

“People MoverI move people to
take action to get lasting results in their life and business”

Caution: Tap Water Ahead! Part 1

tap-waterI heard last week on the local news that the city has decided (again) to ‘add more fluoride’ to our local  water supply.

Most people are unaware of how these little additions…(told to us by the government that they will “help”) are actually very harmful to our body.

These added chemicals are supposed to keep the water source pure and clean. Make it ‘sanitary’ they say.  However, these chemicals, get loaded up in our body and can actually cause problems for us.  Our body works in part as a filter.  Like any filter, you need to clean it and maintain it for the ‘filtering’ to be effective.  Too much toxic build up in the body from chemicals in our water can lead to joint pain, achiness, arthritis type symptoms and more.

For each of us, clean, pure, non chemically loaded water is important.  Our bodies are 3/4 water.   Having as clean of a water source going into our body is very important.   As we grow in our own personal leadership skill sets and decisions for our self and others also should encompass our health and well being.   Leaders are role models.  If you are sick and unhealthy- it is hard to inspire others to greatness.

Below is an article that I wrote about two years ago which was originally published in the San Diego Family Magazine.  I share some of the info I learned about our tap water. It talks about another chemical, chlorine, in the water supply. The issue of more flouride in the water is similar to the chlorine. They are both useful in some applications in life- but harmful if ingested.

Hopefully the info in the article will help you too.  I share about how we made some adjustments to our whole house water supply after learning the details of what is in tap water. If you need an alternate solution for your water supply, here is another  resource for you:  Nature’s Spring RO Water Filter,

Debbra Sweet

Caution: Tap Water Ahead!

By:Debbra Sweet

(c) 2007

Have you ever wondered why so many people don’t drink tap water? The reasons for this vary, but most say it’s because ‘the water doesn’t taste good’. Not surprisingly, your body knows what’s good for you. A recent water quality and safety study revealed that treated drinking water in the US often has higher chlorine levels in it than pool water!

As a mom with two young children, I found that information disturbing. I have always been an avid water drinker, but with the way our tap water tasted and smelled, I found myself drinking less. I even felt more tired and achy when I did. After I heard about the levels of contaminants in the average water piped into a house, I sought a solution—and now I want to share it with you.

Drinking Water Backgrounder
The following info should explain why your drinking water tastes funny: In 1974, Congress turned drinking water standards over to the Environmental Protection Agency (EPA). The EPA then established a national standard for allowable pathogen-causing bacteria and viruses in our drinking water. The Safe Drinking Water Act in 1986 further reduced the allowable amount of microbial contaminants—and increased the levels of chemicals like chlorine, ammonia and chloramines in the water.

In 1996, the EPA reduced the 1986 levels by almost 80% more. These new requirements were mostly met by increasing the amount of chemicals in the water again.

This has left us with lots of chemicals in our water and researchers are saying has caused a significant health impact. In fact, the EPA has released a study which states ‘exposure to levels of disinfectants over long periods of time may cause health problems, including damage to blood and kidneys.’ (Source: United States Office of Water EPA 816-R-01-014, Environmental Protection (4606) June 2001 Agency, Page 4 Paragraph 6)

What’s A High Level and Why Should Moms Be Concerned?
Here in San Diego, most public pools maintain chlorine levels at 1.5 ppm (parts per million). Common free chlorine levels measured in drinking water throughout San Diego County are approximately 2.15 ppm (with chloramine averaging 4.5 ppm)—that’s a full 30% higher than swimming pool water (Source: City of San Diego Water Department: 2006 San Diego Annual Water Quality Report Pg. 9). Considering that the body is made up of over 70% of water, the very building-block for your health, these numbers are disturbing.

You might be saying, “Well, I only drink bottled water, so this doesn’t affect me.” Unfortunately, you’re not safe: The average person still ingests the equivalent of 8 glasses of unfiltered tap water/day. How can this be, you ask? The answer lies in a study done by Dr. Lance Wallace, a senior scientist at the EPA: he credits two thirds of our chlorine exposure to inhaling/absorbing it while showering.

Apparently, shower steam can contain up to 50 times the chemical levels of tap water because chlorine and most other contaminants vaporize at a lower temperature than water. Inhalation is more harmful since the inhaled chlorine gas (chloroform) goes into the blood stream. Inhaling chlorine has been shown to be a cause of asthma and bronchitis, especially in children. Also, many of the chemicals in drinking water are linked to everything from sinusitis, sore throat, lung, kidney, rectal & breast cancer.

Today’s Solution.
The best solution at this time is a whole house carbon water filtration system that automatically cleans itself via ‘backflushing’ water. These amazing filters process every drop of water that comes into your home.

With one of these filters, your water will now be free of carcinogenic disinfectants—so it will taste like ‘bottled-water’, you and your children won’t inhale/absorb chemicals in your shower, your hair and skin will feel softer and you’ll extend the life of your appliances and copper pipes.

Call the Experts
I found my solution after talking with ‘CleanWaterMike’ Felsburg, a representative for San Diego-based Aquasource. Aquasource is a pioneer in whole house water filtration systems and ‘CleanWaterMike’ is passionate and knowledgeable about finding solutions to attaining safe tap water.

He explained the differences in systems and the level of water quality I’d receive from them. There are a few different blends and grades of activated carbon: the lowest – bitmous, mid level – pharmaceutical grade and the best – catalytic grade carbon.

At the very least, you want a filter of 100% pharmaceutical grade carbon to remove most of the carcinogens. Pharmaceutical grade carbon will improve water quality but will only slightly reduce the amount of chloramine gases in the water. Catalytic grade carbon has a quicker reaction rate that significantly reduces the amount of chloramine gas in your water…which is the main disinfectant that municipalities use in the water.

With my house water filtered by an Aquasource catalytic grade carbon filter, we’ve noticing a huge difference in how our water tastes, smells, and feels. I’m using less soap and shampoos, cleaning is easier and we’re already feeling better. I’ve become spoiled!

When you learn about the chemical levels in today’s drinking water, there is a moment of shock. But then, if you’ve stopped drinking tap water long ago because of the taste, this information helps it all make sense. Although this information is unsettling, the situation and solution is easy—you have a choice. The first step is to decide how important it is to your family’s health and then whether to install an in-home water filtration system like they one my family chose from Aquasource. You’ll have peace of mind and the tap water will again taste like water should.

Debbra Sweet

Action Leadership Specialist

Health & Wellness Coach

It Takes a Step

Take the First Step

Take the First Step

Recently I wrote about the power of your thoughts and the abundance that is still available to all.  After receiving some comments about my blog, I thought it would be good to elaborate a bit more.

 When you begin to understand the inherent power in the choices we make, you can begin to change your life.  Each choice you make is either a step in a direction that you want to go in your life, or each choice is a step in a direction that will lead you away from where you want to go. If you can adopt one new piece of information and really work to embrace it- it’s this:  you do have the power to choose to control your thoughts and input.

The second thing to understand is that after you have made a choice you have to take action.  A choice without action is just a thought.  It’s a wish. It’s a moment of time that has passed by.  There is inherent power in knowing you can take control of your thoughts.  The kinetic power though, comes from action!  You have to take a first step to follow up that choice.

This is an understanding that each one of us, if we really want to be in control of how our lives turn out, needs to come to study.  I say study because we cannot make a permanent change in all our habits overnight.  You can make the choice to change a habit as easy as you turn on a light switch.  There can be permanence in that thought- and if you back it up with a commitment, a personal conviction to uphold that choice- then you have made a change in that habit.   Knowing this, I bring back the statement of studying ourselves.

Each day we have thousands of ideas, thoughts, emotions and feelings that run through us.  Some we are consciously aware of. Others we are not. As I mentioned in the blog, The Art of Making Money yesterday, our thoughts are a collective results of everything we’ve ever been exposed to.

Like I stated before, if you are running on fear right now- then your focus is on what you don’t have.  Shift that focus onto what you do haveand change your input. Get rid of the fear, and focus- and you may even have to get rid of people in your life that are toxic to your thinking.  That’s not always easy.

 When people want to improve their lives, often those around them can be the worst offenders of toxic support. (Many people secretly and silently want you to fail. It’s easier for them to see you fail and say “I told you so” then for those same people have to face their own reality of what they’ve created in their lives.)  If you have reached a point where you want to change- congratulations!  You’ve made a choice… a great choice.  You didn’t get to where you are overnight, and it may take some time to get to where you want to be.  Remember this though:  for as many people who want you to secretly fail, there are many others out there who will be your best supporter!!  All you have to do is look for them.

 There’s a saying, “When the student is ready to learn, the teacher will appear”.  Who is a teacher in your life? Take a look at those who are living the way you want to.  They could possibly be your teachers/mentors.  (Sometmes your mentors can actually come in the form of a book!!)

I have also spoken of needing to see things as you want them to be.  When our lives are filled with stress, frustration, disappointment and fear, we may have temporarily lost the ability to have vision for ourselves. If you have, it’s ok. It’s like a dimmer on a light switch. Humans think and process in pictures. You still have the ability to dream and create a vision-however, in times when you’re simply ‘surviving’ your vision light switch is simply on ‘dim’. 

If you are walking without a vision, but you’ve got the desire to start making choices and bring into your life the abundance of resources that will bless you- here’s a way to get your vision coming back.

1) Take a look again at those people who have what you want.  Can they be a teacher, a mentor, or someone to look at so you can begin to see yourself owning, obtaining what they have? (By the way- this is NOT the ‘Keeping up with the Jones’ syndrome!  It’s simply using their physical things to impress into your thinking what you could have. It’s like having the opportunity to physically ‘see a picture’ of something in your own mind.)   

 2) Simply find a photo/picture of what you want and put it somewhere that you can reference it everyday. 

 When envisioning change in your life, you do need to create the mind pictures, and you do need to include yourself with them.  It is a new habit. It does take practice.  You may stumble now and again. That’s ok. When that happens, pick yourself back up and start again.  You’ve made the choice to make a change.  Today, walk forward with ONE STEP to support that change.  When you achieve it, you’ve just created a “Win” in your life!  That’s the way to start to create the abundance you deserve.

 If you are ready to take a step and want to have a handful of mentors who can help you find the inner strength to lead your self for getting better results in your life, check out: http://www.power-of-leadership-books.com/

 Have a blessed day,

Debbra

http://www.DebbraSweet.com

Repairing the Reprobate Mind Helping 1000’s

Your Guide to Repairing the Reprobate Mind

Your Guide to Repairing the Reprobate Mind

Astounding new book reveals biblical Christian solution to overcoming turmoil, conflict, drama and frustration in your life in 24 hours or less.

I am quite excited to share with you this latest book called “Repairing the Reprobate Mind”.  

How many times have you met someone who truly has a heart for God, they’ve committed themselves to walking with Christ as their example, only to get frustrated, discouraged or slowly walk away from this commitment? Their intentions were honest in the beginning, but the world has a way of pulling us back and away from God.

Repairing the Reprobate Mind is an in depth study on what to do, why to do it, and HOW to get back to living a life led by God.

I encourage you to share this book with those you know who have strayed and struggled. This book has step by step information to help them truly transform their life so they too can walk again in God’s grace and receive the fullness of His eternal blessings!

Enjoy the book and thank you for all of the supporters who have already contacted me about getting them in bulk for their ministry! I am so humbled and blessed by all the doors that God has opened and continues to open so HIS Word can be manifest. I am simply the mouthpiece and this book is my gift to you from Him!

To find out more and order your copy go to: http://www.gods-word-first.org/reprobate-mind-book.html

May you have a blessed and peaceful evening!

Debbra Sweet

http://www.GodsWordFirst.org

My New Favorite Female Powerhouse!

Ok- so I have to share that I have a new hero.. her name is Roxanne Emmerich.  Her book is called “Thank God It’s Monday!” – and  I have to tell you, if you have ever wished that your workplace could be different- then you have to get this book.

Don’t like to read?  Then listen to the show we just did. Roxanne is a “Get-R-Done” kind of gal. Part Professional, part Rock -and-Roll, part Rebel – but all about RESULTS!  The gal speaks my language and has a fantastic atttitude to boot!

For those who know me, I am direct, love to have fun but most importantly, want to help others (and myself) get results. I love the approach Roxanne shares on the show and in her book. 

Tired of the complainer in the cubicle next to you at work? (Maybe you ARE the complainer…)  Do you do all the work but rarely get acknowledgement?  Catch the archive of the show and see how you can create an environment for work (and home) that you WANT to be in .. and not just HAVE to be in!

Thank God It’s Monday

Here’s to Rockin With Amazing Results this year!!

Debbra Sweet

The Privilege to hear Success Insights from Dynamic Thought Leaders

Dr. Ivan Misner (BNI), Ed Mercer & Dr. Richard Kaye (CEO Space) joined me this week for another wisdom filled show on leadership.

Dr. Misner is known to most as the founder of the worlds largest professional networking organization, BNI, he is a true leader to listen to! His insights on networking are as applicable today in every element of networking- as they were 25 years ago when he first launched this organization. My favorite part of the interview with him was when he clearly defined why leaders need to understand that networking to grow your business is easy- but it’s not simple! It takes time to learn HOW to network effectively to get the results you want!

Ed Mercer is always full of poise and a genuine heart to teach and lead others. His story is from the heart and will bring you back into perspective in your life to remember that anything IS possible! Be sure to come back to this show again and again and grasp onto the depth of Ed’s wisdom. It will help you become a better leader!

Dr. Richard Kaye is a dynamic person to speak with and his contribution to this weeks show was glowing. As leaders, it’s easy to get caught up in all the hoopla about what your ‘follower’s (friends, fans and media too) say about you. Richard’s experience as a leader led him to understand the importance of letting EGO GO! I’ve spoken to Richard often about this element and I truly believe that this one factor in people’s thinking and actions is a huge component of what unneccessarily holds them back!

Be sure to pass this show on to your colleagues, friends and family – those who aspire to be a better leader. They will thank you for sharing this show with them.

Looking forward to sharing next weeks guests with you!
Debbra Sweet

http://www.PowerOfLeadershipRadio.com