Namaste,
Welcome to
Body/Spirit
Fitness.
This is a site
of information
and ideas to
support your
physical
health and
inner journey.
westerville, reynoldsburg,
new albany pilates ashtanga
aerobics Columbus Gahanna
Ohio OH
diet weightloss weight loss
Patti Helsten Petrella
teaching Pilates and Yoga
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Body/Spirit Fitness offers you ideas and
information for fitness and health for the
body, mind and spirit.
Patti Helsten Petrella
teaches Yoga and
Pilates.
This is a fitness site for
body spirit and mind.
Articles and help on
weight loss, wieght loss.
Diet tips, exercise tips,
weightloss tips, lowfat
cooking, low-fat
cooking, low fat cooking.
Vegetarian tips.  
Dealing with obesity
resistance resistence
training with weights
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The Daily Worksheet
by Patti  Petrella

Weight management takes planning!  I cannot stress that enough.  What
ever you are successful at takes some effort and preparation.  Weight
loss and management is no different.

The first part of your worksheet is designed to help you plan out your
meals and snacks for the day.  The purpose of this is to make sure that
you are prepared and won’t succumb to impulse ordering or eating. By
writing it down, your intention will be burned into your subconscious and
will further aid you in your weight control management. If you are going to
a restaurant to eat, you will want to make sure you know the menu (i.e.
Fax or Internet).  

Snacks are a very important part of this equation.  You should eat every
four hours to keep your blood sugar from becoming low.  Planning your
snacks is the only way to prevent compulsion snacking on unhealthy
food.  Make sure you have fruit or other nourishing fare available to you.  
Not eating often enough is probably the major cause of weight loss failure.

Planning this out, by writing it down, will keep your strategy fixed and
ensure you have nutritious low-fat, high fiber snacks available.

The exercise section of the worksheet has three parts: Duration, Aerobic,
and Resistance. This includes planning out how long you are going to
exercise, the amount of time you spend on aerobic and resistance
exercise.  Don’t get confused yet!  We will also cover this in great detail
as the program progresses.  The main point to remember is: You need to
make time every day to exercise, and this should include, both aerobic
and resistance exercises.  Exercise will not just happen.  Plan it out!

To begin, just start walking.  I will be going into different exercise later, but
walking is something you can do now, without special equipment.

The third important key tool in this program is positive visualization.  It is
very important to take some time to visualize yourself exactly how you
want to be, and put this image in your subconscious. This mental exercise
should also include taking time to be kind to you.  Being aware of how you
talk to yourself is crucial to your success.  This will also be covered in
great detail.  The key is to learn to be more loving and accepting of
yourself, and to change your self-image in your psyche.


How did you do today?  How can you improve?  This is where you write
down your results, and I do mean WRITE IT DOWN!  Putting it on paper is
one of the most important aspects of this program.  It makes you really
see and understand the positive and negative patterns that you have
developed and are now working through.  The mind is the most powerful
tool you have in this program.  Writing it down makes it more real and
more fixed in your mind and subconscious.

To summarize today’s lesson:

Worksheet

Breakfast   What? ____________________ Where?
_____________________
_______________________________________________________
_______

Snack    What? ____________________ Am I prepared?
________________
_______________________________________________________
_______

Lunch   What? ______________________ Where?
_____________________
_______________________________________________________
______

Snack    What? ____________________ Am I prepared?
_______________
_______________________________________________________
______

Dinner   What? _____________________ Where?
______________________
_______________________________________________________
_______

(Remember, if eating out, get a menu online, or call ahead to
get menu faxed to you, and have a healthy dish picked out
before you get there to avoid impulse selections.)

Exercise Plans:  Duration _________ Aerobic_______
Resistance______

Where and when will I exercise?
___________________________________

Visualization -- AM & PM           Have I set aside time?

Results:

What I did
right_________________________________________________

What I could improve
on__________________________________________

Did I stay within the Food Guidelines?
_________________________________

Did I eat only complex carbohydrates?
_________________________________

Exercise Results? Duration ________ Aerobic_______
Resistance______

Ways to improve or make more time:
________________________________

Visualization - What time & how long?  _________ AM      
_________ PM

This is a sample of what your food for the day might look like.
(Changes Daily)

Vegetarians will substitute beans, soy products, tofu, tempeh,
seitan, or other vegetable proteins for any meat used in the
sample diet.

Breakfast:         oat meal/skim milk, banana, coffee/tea with non-fat
milk or non-fat creamer = 1 carb 1 dairy 1 fruit

Snack:        fat-free yogurt and fresh fruit = 1 fruit, 1 dairy

Lunch:            tuna on whole wheat/ vegetable soup = 1 protein, 1
veg., 1 carb

Snack:           meal replacement bar = 1 protein, 1 carb

Dinner:           grilled chicken/salad/corn/ whole apple sauce =1
protein, 2 veg., 1 fruit

Total    =         3 proteins, 3 carbs (starchy), 3 veg., 3 fruits, 2 dairy
1.        Eat smaller meals, but eat every 4 hours. Keep your blood
sugar level stable.

2.        Plan out your meals for the day.  Think ahead.  Making a plan
is one of the most important reasons people are successful in their
weight loss plan. USE YOUR WORKSHEET EVERYDAY AND NIGHT!

3.        Eat more complex carbohydrates, such as brown rice, whole
wheat bread, and whole-wheat pasta. All fruits and vegetables in their
natural state are complex.

4.        You want to keep your fat down to no more than 20 grams a
day when you are trying to lose weight or lower your cholesterol. That
also means no butter, food cooked in oil or fried.  Don’t worry about
counting fat grams; if you follow this program, you will be less than 20
grams.

5.        Exercise everyday - Aerobic and Resistance. Start by just
walking, if nothing else.

6.        Visualize yourself thin, happy and healthy.  Be kind to yourself!

7.        Think of these changes as permanent, not a diet that you will
ever go off of.  When you feel the changes that nutritious eating will
bring, you will not want to stop eating healthy.  A perfect diet is
approximately 65 - 80 percent carbohydrates, 10 - 25 percent protein
and 10 percent fat.  These whole healthy foods will fill you up, and
you won’t feel deprived as soon as you get used to eating foods that
are good for your health!