Body/Spirit Fitness Newsletter June 2005

I want to thank everyone for being so understanding about the change in schedule until I have more help. Please see me if you wish to workout in the center, on your own to tapes.   We will also have Carols DVDs for sale sometime in the near future.  (The profit will go to Carol.) The Importance of Monitoring Yourself for Weight Loss by Patti Petrella Self-monitoring involves weighing or measuring yourself every week.  Also, the planning out of your goals, as well as the assessment your eating and exercising behaviors are included in self- monitoring. Self-monitoring is perhaps the single most important aspect of your weight loss program. Check out these facts. -Consistent self- monitors lost 64 % more weight than the non-monitors. -The self-monitors who ceased monitoring between Thanksgiving and New Years gained 57% more weight as those who continued to monitor. - Whenever self- monitors stopped their monitoring even for a few days, they lost half as much weight. -Self-monitoring was the most effective eating and diet change related to successful weight loss. -Only consistent self monitors lost any weight during the holiday seasons. -Self-monitors maintained their weight loss, when evaluated one and two years after their weight loss. Self-monitoring makes you aware, aids you in planning and helps you reach your goals.  It encourages you to stay in control, as well as keeping you committed to your objective.   This increases your confidence and helps you remain optimistic.  As you know, optimism is sometimes difficult to maintain in weight loss. Of course, the other part of monitoring is to use a daily diet worksheet, make sure you have set up your goals and revise them as needed. You will feel more in control and be able to focus on your weight loss program more effectively. If you don’t have a plan for where you are going, or any point of reference as to your progress, how will you get there? Patti Petrella, AFPA, NFPT Fitness Questions for Patti. Why is it so hard to lose weight? You body WILL resist weight loss.  There are biological forces working against you to lose weight.  Let’s take a look at our primitive bodies in the 21st century. A half a million years ago, there were no means of transportation, except your legs and feet. There is no food storage, and survival took constant physical activity. You spent your days gathering food, with a little hunting, perhaps.  You worked physically and constantly, preparing the food and protecting the family, and you only stopped at the point of exhaustion. Our bodies needed to hang on to fat for survival.  Only in the last few thousand years, or so, have things changed, with the development of agriculture. Most certainly things have only changed dramatically in the last few hundred years.   This is a drop in the bucket for evolution.  Our bodies have not evolved with technology by any means.   Now, people in America and other developed countries, live very sedentary lifestyles, and the type of food which causes us to gain weight is readily available and consumed. Our biology makes losing weight an immense challenge.  One reason is a process called adaptive thermogenesis.  If food was scarce, your body made metabolic adjustments so that it could survive on fewer calories.  In other words, curtailing calories will cause your body to slow the metabolism down to hang on to fat for survival.  (Note that exercising everyday reverses this effect.) Another biological drawback is that our stomach can stretch to hold much food.   So after eating large meals over time, more food is needed to feel full.  By breaking down food intake into smaller meals and eating slower, over time, you are able to reverse this need of more food to feel satisfied. In the next newsletter, we will look at some ways to combat these biological drawbacks. Recipe of the Month Easy Summer wrap Pita bread or wrap Tomatoes - 3 (chopped) Cucumber - 1/2 (diced) Sweet Onion - 1/2 (diced) Roasted peppers - 12 cup (drained) FatFree Feta cheese -8 oz light salad dressing-1/4 cup oregano - 1 tsp Parsley- 1 tsp lemon pepper - add to taste red pepper- add to taste Mix the tomatoes, cucumber, onion, roasted peppers, feta cheese, olive oil, vinegar, oregano, salt and pepper. Pack in to warm pita breads or roll in wrap and serve. (Can add Portobello mushrooms or other vegetables that you like.)

Carol's Corner Farewell for now! Thanks to everyone who has taken classes with me at Body/Spirit Fitness.  I have really enjoyed doing something I love.  It has been a pleasure for me to see your progress as you grow stronger and more fit.   I loved coming up with new challenges for you.    You will most certainly be missed.  I thank you for the relationships that I have had the privilege to develop with you.....what a fine group of people that frequents our studio.  I appreciate the good wishes as I move to Alabama.  I intend to keep in touch and I'll be checking in on you through Patti.   I won't say good-bye, as I will return to close on my house at some point...Patti says I can do a few "guest appearances", so be prepared!   Always...Carol We have made some changes in the schedule for the time being. Morning classes will be taught on tape, except for Friday. Check out the July Schedule http://www.bodyspiritfitness. com/schedule.html On Sundays in July, Patti will be leading meditation for Loving Kindness Metta meditation  or meditation for loving kindness is taught as a way of experiencing the interconnectedness of all beings. Cultivating metta means opening our heart and relearning lovingness, which releases ourselves from the internal  critic that often sabotages our commitment to being present. Metta  helps to release fear, and  overcome anger, hatred and resentment. Check out Dr Victoria Vetere's unique Eclectic Workshops for Women G-Tribe Honoring Feminine Empowerment and Global Connection at Alphastate 433 W 3rd Ave For more information contact Lori Moffett 614-299-6636 www.alphastatelife.com or Vicoria Vetere 614-486-7010 www.DrVAVwholistic.com What a Great mission statement! "Our mission is to serve through enlightenment and empowerment of each other. We honor the sacred balance of energies, Yin & Yang (feminine & masculine) and facilitate the restoration of this balance in ourselves, our clients, and on the planet. We seek to promote the connectedness of all world citizens and choose to begin this work within the community of women here in Columbus." If you wish to be removed from this newsletter, click here and type remove in the subject line.