I wanted to share a handy site I came across from the wonderful people at Wise Geek. Calorie counting and portion control is a whole new world for a lot of people and this particular article provides a lot of perspective. They show you exactly what 200 calories looks like… Enjoy!
One of the challenges that came with altering my eating habits has been finding foods to eat on a daily basis that are simple, healthy and taste good.
This post is certainly not intended to be nutritional advice but rather a sample of some of the foods that have been keeping me on track. My other constant resource for recipe inspiration is the Tony Ferguson website. Although I am not currently doing the Tony Ferguson Diet, the site does provide lots of high quality healthy recipes free of charge.
Lemon Scented Basil Omelet (<200 Calories)
Omelets are a great source of protein and you can even leave out the yolk if you need to be particularly calorie conscious. I usually use 1 egg with 2 additional whites (110 calories). The great thing about omelets is they’re quick, challenging to ruin and you can throw in any leftover vegetables you have in the fridge… Peppers, onions, herbs and so on. When the fridge is looking bare, I really enjoy lemon and basil. Squeeze the juice of half a lemon, add some rind, chop some basil and toss in the pan. A complete meal in less than 200 calories.
Yogurt, Granola & Fruit (325 Calories)
The thing about yogurt is that in order to be really healthy, you need to be eating plain probiotic. The trouble with plain probiotic is that a lot of people don’t like it. It doesn’t contain the large quantities of sugar that make flavoured yogurt so delicious. The good news is that there are ways to become a plain yogurt lover.
Vegetables with Pesto (240 Calories) 
It doesn’t get any easier than this. I always keep bags of frozen vegetables on hand to fall back on when in doubt. This makes for a perfect lunch on it’s own or it’s a great healthy snack that takes less than 10 minutes and zero effort to whip up. I boil 3 cups of mixed vegetables and add 2 teaspoons of pesto with salt and pepper to taste.
Hard Boiled Egg (76 Calories)
It tastes good, it’s cheap and requires nothing more than 15 minutes in boiling water. I take one in my handbag when I’m out for the day and get a quick protein boost when I need it.
Vegetable Soup 
Soup is amazing because you can use up all the vegetables and herbs that need polishing off so you waste next to nothing. I love my soup with plenty of onion so I usually use chicken stock, onion, zucchini, broccoli, baby carrots, peas, peppers, mixed herbs, parsley, basil or whatever is on hand. You’ll always make plenty and be able to freeze it or enjoy with lunch the following day.
Sushi (<300 Calories)
For a low calorie snack I opt for vegetarian sushi rolls such as an Avocado Roll. Be careful with vegetarian sushi though as a lot of it contains tempura yam or philadelphia cheese which significantly increases the calorie intake. If you have the calories to spare then feel free to go with any sushi combination.
Party Plate
My favourite things about a party plate is that it feels like I’m snacking on appetizers,
relaxing and I’m being healthy without even knowing it. It’s also great because you can use the last little bits of anything you have left over. I slice red and green pepper, cube some cheese, use some pesto or low fat cream cheese to spread on a flatbread or for dipping vegetables, add some baby carrots, sliced apple, grapes and strawberries and you have a delicious meal. Just be careful of portion control. Know how much cheese and dips you’re eating because it can add up really quickly.
Sometimes all you feel like is something tasty and salty. Pickles are perfect! They are full of flavour, you get the ‘crunch factor’ when you bite it and for every 3 tiny dill pickles you consume you’re only adding 5 calories to your count.
Almonds (100 Calories)
Filled with ‘good fats’, almonds are tasty and are a great source of protein. Of course almonds (like other foods) need to be consumed in moderation. Blue Diamond have recently made this much easier by releasing 100 calorie almond packs. I always keep a pack in my handbag, just in case.
Avocado with Balsamic Vinegar (<300 Calories) 
This is about as simple and delicious as it gets. Found here among other delicious snacks, this has become one of my absolute favourites. Half an avocado, remove the seed, fill with balsamic vinegar. Amazing!
Week 1
Positives
I actually really enjoyed taking a close look at what I eat. I recorded every single morsel that passed my lips and calculated my daily deficit. I think the structure and turning it into a measurable science was extremely beneficial for me. I didn’t want any guess work and wanted to be held accountable.
I also really enjoyed finally taking the plunge and trying yoga. My instructor is amazing so I look forward to the next class and even though I felt the pain a day or two later, it was a good pain.
Another benefit has been the support of Brad (my fiancé). Nothing is more challenging than being healthy when you live with someone who keeps junk in the house and doesn’t support you. Brad has been extremely supportive and I’m very grateful
Challenges
The biggest challenge has been finding healthy, low calorie foods that I actually want to eat. I quickly realized how I developed my reputation as ‘carb queen’ and found that I need to be more prepared and plan ahead of time.
The other challenge was alcohol, dining out and socializing. We love to go to restaurants, we enjoy the company of our friends and take great pleasure in a glass of wine with a fabulous meal or catching up over cocktails.
Brad and I made the decision to socialize without drinking. We made one exception for an event that we had been looking forward to but even here, we stayed on top of it and were happy with ourselves afterwards.
Week 2
Positives
I have noticed that I have a lot more energy these days. I don’t want to nap every day, haven’t felt the need to be in bed at 8PM and wake up feeling refreshed every morning.
I’ve also noticed that PMS was particularly mild and I feel a strong commitment to the entire process. I haven’t had any desire to ‘give in’ or cheat and am viewing this as a lifestyle change as opposed to a quick diet.
I’m also finding more and more foods that are super healthy, low calorie and tasty.
Challenges
I have found it extremely frustrating that so many people seem to have an opinion about how to lose weight, what is right, what is wrong and everything in between. I made a conscious decision when commencing this program that I would not be making my goals, plan or progress public and the only people I discuss with are my fiancé Brad and friend Aaron. Basically I have learned that you can take educated advice from reputable sources and the experiences of others but only time and perseverance will tell what is right for me. It is for this reason that I continue to not get involved in discussions about weight loss. It’s very easy to get caught up in wondering if you’re doing it properly but the reality is that as long as you can see that you’re doing what has been recommended then time will tell if you’re on the right track or if you require further adjustment.
Weight loss is something I receive enquires about every day. In January I decided that it was time to take my health seriously and do everything I can to lose the excess weight that had crept up over the last 3 years (ever so subtly). The Christmas and New Year period took it’s toll on me physically with a bout of flu followed by stomach flu and I was determined to become the picture of health. I consulted with a GP in Vancouver who (after reviewing my test results) was convinced that my symptoms of extreme hot flushes, nausea and dizziness were the result of my lifestyle and not a thyroid or hormone condition as others had predicted. He believed I was experiencing anxiety and wanted to take preventative measures to reduce this and prevent it progressing to depression.
At first I was confused. I kept telling him I felt fine and had nothing to be depressed about but the more he spoke, the more I realized that there was something to what he was saying. I am always looking towards the future, the next move and what I need to do. I’m always treating other people with hypnotherapy but never myself. I’m always busy and tired and the wrath of my PMS that I finally admitted I experience every 28 days was not fun.
He prescribed a 2 week trial of 6 things that he believed would turn my life around and so far, he has been right.
Before I continue, I would like to make clear that none of the material contained in this blog is intended as medical advice. This is simply me sharing my experience with all of it’s challenges and revelations in the hope that it will inspire other people to take control of their health.
It was empowering to hear the doctor tell me that I am physically a healthy person and that I have the opportunity to take preventative measure to contribute to my physical and emotional well-being.
His ‘prescription’ consisted of:
On Friday January 21 I began my lifestyle transformation. I committed to:
“Essentially a relationship is two complete strangers who at first seem to get along, trying to exist together in a positive way. Each of these individuals is bringing with them ideas, concepts, assumptions and opinions that have been developed over their entire lifetime. The only way to figure out if you’re compatible with this other person is through the fine art of communication. You’re not going to get answers or resolutions by making assumptions or getting upset. It’s important to realize that it’s a process that requires commitment, rational discussion and patience from both parties.”Relationship games are played by everyone. Some games such as flirting throughout the courtship process are healthy. Other games which toy with an individuals self esteem are dangerous, produce unnecessary drama and often leave a trail of relationship corpses in their wake.
If you are an innocent person who just can’t seem to figure out how your life is always so dramatic, then suffice to say that you’re playing the latter and that unless you make putting a stop to this pattern your number one relationship priority and are active in your efforts, it’s not going to get better.
Relationship games are part of learned behaviour, engrained in our subconscious. When they’re all we know, they can be challenging to pull away from and part of our natural selection process involves choosing a mate who is a competent participant.
Ask yourself if some or all of the following statements ring true with you:
If all of this sounds just a tad too familiar then it’s highly likely you’re involved in game playing that will ultimately diminish your confidence and self esteem and have a detrimental impact on your ability to remove yourself from dangerous games and have a healthy, satisfying relationship in the future. This type of game playing is not only damaging, it’s disrespectful. A potential partner should be complimentary to you and your life and should not cause you to feel confused or unworthy. This goes both ways. Don’t expect more than you are willing to give and don’t hold others to a standard that you yourself do not live up to.
It’s easy to get so caught up in a string of relationship confusion that you do not realize that being with a calm, considerate and honest partner is not only possible but it’s also fun. A lack of drama doesn’t signify a lack of chemistry or fireworks.
How hypnotherapy can allow you to break the drama cycle.
Remember that bringing two new people together is not a simple task. No matter how much two people like each other, there are going to be necessary adjustments and considerations. Essentially a relationship is two complete strangers who at first seem to get along, trying to exist together in a positive way. Each of these individuals is bringing with them ideas, concepts, assumptions and opinions that have been developed over their entire lifetime. The only way to figure out if you’re compatible with this other person is through the fine art of communication. You’re not going to get answers or resolutions by making assumptions or getting upset. It’s important to realize that it’s a process that requires commitment, rational discussion and patience from both parties. It’s hardly surprising that the road to relationship bliss is a bumpy one.
“That could never happen to me!” – Famous Last Words 
What is waking hypnosis?
By definition, waking hypnosis is a state of trance attained without the benefit of induction. Essentially it is any highly focused state of mind focused on one thing at the exclusion of everything else. Waking hypnosis can be as simple as watching television, driving or reading. It can also be listening to a speech or a conversation and this is why everyone needs to be educated about both the simplicity and complexity of the waking hypnosis state.
How does waking hypnosis take place?
Waking hypnosis at its most powerful relies on 3 simple factors. Focus, authority and belief.
How many times have you heard about a person who found out they were terminally ill, were told by their physician that they had 6 months to live and passed away 6 months later almost to the day?
That person was receiving the most important news they will ever hear. Suffice to say that there is no doubt, they were focused. They are receiving this news from a respected medical professional, an authority in the field of health. This person firmly believes that the opinion of this medical professional is accurate. They trust them, their knowledge and their diagnosis is important to them.
How many times have you heard about the magnificent impact of the placebo effect? People who are ill (focused) and told by their doctor (authority) that they are receiving a revolutionary medication that will almost certainly work for them (belief). That person makes a full recovery only to discover the medication was made up of nothing more than sugar.
Consider the impact of children listening to their school teachers, hanging onto their every word. Church goers listening intently to their religious leader, firmly believing in everything they say. The general public listening to their political leaders or simply children listening to their parents.
It is easy to assume that we are aware when we are in the waking hypnosis state but the reality is that we often have no idea and are oblivious to the impact of being in such a state and being highly suggestible. The effects of waking hypnosis become even more apparent when we are at our most vulnerable. When there is something to be feared, gained or lost, when there is emotional involvement and vulnerability, there is focus and there is belief. When people are at their most vulnerable and searching for answers, hope or relief, it is easy to fall into the waking hypnosis trap and become dependent on people who do not necessarily have your best intentions in mind.
What can I do about it?
1. Remain Present
By staying in the moment feeling centered and positive, you are in a favorable frame of mind.
2. Be Aware
Look closely at who you are putting your ‘belief’ in. Consider the motivations and intentions of the people around you. Research, seek various opinions and be open minded about the people you are surrounded by.
3. Question
Always question the world around you, particularly authority. Be inquisitive, curious and open minded. Do not accept an opinion without thoroughly educating yourself to all of the possibilities.
4. Be mindful and respectful of the influence you may have over others without even recognizing it
This is incredibly important for parents and teachers who are often unaware of the enormous influence they have over the children in their care.
