April-May 2009
Welcome to the first online edition of my new emagazine!

                                                            

                                                  

Change Is In The Air

We are living in a time of intense change. Many of us are having quite a bumpy ride. Change often brings with it fear and uncertainty. Emotional eaters are often people who find change and transition especially challenging. Emotional eating issues often begin at a time of transition, usually during the transition from childhood to puberty, or early adulthood (college) to adulthood, and the time from perimenopause to menopause. When change comes upon us, whether internally or externally, we can really struggle to find our center.

It's during these times that we need balance more than ever. We need to remember to take some deep breaths through the day and calm ourselves. Chanting, meditation, deep breathing, yoga, prayer, exercise, walking in nature - these are the mainstays of peace, permanent weight loss, health and serenity.

It's never too late to begin! If you have been struggling with stress, emotional eating and or weight loss, right now is the time to acknowledge that to yourself. Know that you have a peaceful place inside of you; the presence within is just waiting for you to find it. Decide that today, you will get still for a few minutes and acknowledge that which knows what is best for you. Ask your inner wisdom to grant you peace, ask to be released from the stronghold that fear, emotional eating and uncertainty has in your life. Release your fear to the universal flow. Trust that all of life has its seasons, and things are unfolding as they should. There is order in the chaos.

We live in a world of duality. What goes up must come down; what expands must contract. The world and the global economy is in a place of contraction.  Though a time of great upheaval, this is actually good, as it is a time of clearing away things that aren't needed. It is a global reality check, a time to return to the basics and essentials of life.

It's also an opportunity. Change always brings growth and innovation along with it.

For each of us personally, this is a time to get real, to take stock, and take a good look in the mirror and ask, "What no longer serves me?" "What in me needs to die, so that I can clear the dead weight in my life and move forward?" "What habits or attitudes are stopping me from blooming into full flower, taking control of my health, losing weight, and experiencing the springtime of my life?"

For most of us, the reason we remain tight in the bud is fear. Especially, fear of change!

Yet, in the survival of the fittest, the fittest of the species is that who is most flexible. That's right, those who can adapt and flow with change. We need to learn to swim with the currents of life, instead of struggling upstream!

Of course, this is easier said than done, but if we don't start some sort of practice to nurture ourselves during these tough times, we will make this time even harder than it has to be.

People often say to me, "Catherine, you seem so calm and serene. How do you do it?"

The answer is that I see my life as my spiritual practice and I am continually tapping into the source and renewing myself throughout my day.



                                                        

This is what a typical day of mine looks like:

Upon awakening, the first thing I say is "thank-you." I am so grateful to be alive and to have another day.  I count my blessings for all that I have been given. I live with intense purpose and passion. My mission is to bring others the peace, joy, and transformation I have been given through my spiritual awakening. It's in the sharing of my wisdom and knowledge that I realize my life's purpose of helping others.

I like to have at least a half hour every morning where I read inspiring spiritual writing and reflect upon it. I start my day by making coffee and firing up my computer and reading my Daily Om. I love this website! As I'm drinking my coffee, I take in the pearls of wisdom that are shared there.

Then I go to my email and there I find The Daily Dharma sent daily by Tricycle. It is a daily Buddhist wisdom newsletter (another few paragraphs). Then I read Hazelden's Thought For The Day daily newsletter ( a few more paragraphs). By this time I have enjoyed my coffee and inspiration and I am ready to chant.

I do some Buddhist chanting or kirtan chanting for about 10 minutes. I am a big fan of chanting as it immediately opens up the energy channels, opens the heart center, and stills the mind. Chanting is the perfect antidote for people with fast moving minds, or who don't have time for or don't like sitting meditation. I love the chants by Satkirin Kaur Khalsa on her new Blessings Of A Woman cd. My favorite chant on the cd is Gobinda. It is quite hypnotic, and once it is in my head, it stays there for days. After I have done my chanting, I'm fully awake, spiritually fed, and ready to move into my day!

I work at home, so I am on my computer or on the phone all day to clients that are located around the world. Later in my day, if I have the time, I go for a walk with my digital camera to soak in the presence of nature. I shoot pictures to document the change of seasons around me. I use these pictures to illustrate my writing and website.

While I am working, throughout my day, I like to take little mini breaks to breathe, get up from my computer and stretch. When I face an especially unpleasant task, instead of resisting or avoiding it, I use it as an opportunity to become more present and bring some joy and mindfulness to the task. You will find me chanting while I do filing, bookkeeping, dishes, and housework.

Later, it is time to cook dinner. I love to cook, for me it's a creative practice. Cooking is a feast for the senses. I especially enjoy coming up with exciting new flavor combinations that are as healthy and colorful, as they are tasty. Who says weight loss and healthy eating has to be boring?

I also delight in the joy of setting a beautiful table with fresh flowers, colorful pottery, linens and dishes. My new kitchen is extremely colorful (mimosa yellow with bright color accents), in fact, my whole house is! There isn't a white wall in my house. Color is healing and energizing. I created this house to be an oasis of peace, creativity, rest, and renewal -- my sanctuary from the stress of the world. My home is also a showcase for my art.

In the evening, if I'm not coaching weight loss clients, I spend time creating art, designing jewelry, reading or writing, then relaxing with my partner. I rarely ever watch TV, except for rerun episodes of Frasier (my laugh therapy!). Before bed, I like to wind down with some yoga and deep breathing.  This helps me release the tension from my day and prepares me for sweet dreams.

You see my spiritual practice is not separate from my life -- it is my life! I bring my full presence to whatever I am doing. This is what living an awakened life looks like.

Call To Arms

Spring heralds the arrival of sleeveless clothes, and who doesn't want to look great in their clothes? We even have a first lady in the White House who loves showing off her sleek, toned, muscular arms. Michelle Obama is a great role model for women's health. She's in good shape and makes fitness a priority.  She's inspiring women everywhere to to get fit and toned. Here are a few pointers on how to achieve those sleek looking "Obama Arms."

First off, to get the definition you have to get your body fat low enough. One cannot just lift weights, try to spot reduce, and expect the arms to get sleek and toned. You can have great muscle definition, but if you have a layer of fat covering it the muscles will not show.

I recommend doing cardio 4-5 days a week for 30 minutes a day, and weight training 2-3 days a week for definition. A weight training routine is a must if you want to maintain long-term weight loss. Developing muscle mass is the quickest way to rev up one's metabolism, so that you burn more fat. Muscle burns more calories than fat even in its resting state.

Women are often hesitant to weight train. If you are worried working out with weights will make you look like a burly body builder, don't.   Most women do not have enough testosterone to produce bulky muscles. To achieve this look, one should do fairly high repetitions, about 12-18, using a pair of 3-5 lb. dumbbells.

When working the front set of arm muscles, the bicep, also work the other side of the muscle, the tricep. To get great definition, work out the bicep, tricep, and deltoid (top of shoulder) all in one workout. Do the routine 2-3 days a week, with a day or two in between to rest the muscles.

You can find detailed pictures, instructions, and videos of these exercises and more at the exercise library of The American Council On Exercise.

Do 2 sets of 12-15 repetitions each of these three exercises,  2-3 times a week.

Triceps kickbacks

Seated dumbbell biceps curl

Seated dumbbell press

Now that you're armed with this routine, come June, you will be saying farewell to flabby arms, and hello to sleek, sexy arms!

So get going. Give it your best shot. Before you know it, you'll be up in arms.

The Glory of Spears

One of the delights I look forward to each spring is asparagus. It is satisfying, nutritious and oh so versatile. Asparagus is a weight watcher's best friend. It is high in fiber, and low in calories. A 5.3 ounce serving contains only 20 calories, 3 grams of fiber, and is a rich source of folacin, thiamine and vitamin B6.

Asparagus is great steamed, chilled and topped with little bay shrimp and a splash of balsamic vinaigrette for a simple salad. It's terrific in wild rice and pasta; it's stellar in soup, and it's a star in stir-frys, but all it really needs is a dash of lemon and it's good to go.

For a quick Asian style dipping sauce that's great to dip asparagus and other raw vegetables in try the following recipe:

Asian Dipping Sauce

• 1/3 cup soy sauce
• 1 teaspoon fresh shredded ginger
• 2 tablespoons rice vinegar
• 2 teaspoons oriental sesame oil

Also try dipping asparagus or other vegetables in a Thai peanut or satay sauce, or a sweet Thai chili sauce made with sugar (or splenda), white vinegar, and red chilies, or spike low fat yogurt or sour cream with salsa for a zesty southwestern touch. These tasty dips are a great way to eat your vegetables while you whittle your waistline. Come summertime, you'll be skinny dipping!

Shooting From The Hip

In the current issue of O Magazine, there is an article about a weight loss study where women used camera phones to shoot pictures of their food before they ate it. This actually got them to think twice about what they were eating. The women who used this technique lost more weight than the control group who didn't.  I think this is a great idea!

I often tell my clients to practice a few deep breaths and a pause before giving in to temptation. It also helps to ask, "Do I really want to be wearing this on my body?"  This takes that concept one step further; shoot first, eat later.

Nirvana Noodles

One of my weight loss clients, S.D., recently enlightened me about the low carb, low calorie miracle food shirataki noodles. Finally, a noodle that won't stick to the hips! These little lovelies are a weight watchin' pasta lover's nirvana noodle. These noodles contain no white flour or gluten. They are pure fiber!

An 8 oz. package of these wonder noodles contains only 40 calories. Almost too tasty to be true! These noodles are even endorsed by Hungry Girl!

Shirataki noodles can be used in all the dishes you would use pasta and Asian noodles in. Carbwire, a website dedicated to weight loss and low carb living, has a wonderful selection of recipes using these noodles. I especially like the shirataki seafood noodle salad with peanut butter and ginger dressing recipe. Umm, yummy!

Study Show Weight Loss Coaching Works The Best For Long Term Weight Loss

A recent study led by researchers at Duke University Medical Center and published in The Journal Of The American Medical Association in March 2008 showed that the people who lost the most weight and successfully kept it off have had regular contact with a weight loss counselor.

Long-term weight management requires steady maintenance. It's like managing a chronic condition; you wouldn't manage your diabetes on your own, now would you? The continual support and encouragement provided by a weight loss coach makes all the difference in the world.

People left to their own devices soon lapse back into old habits and patterns. Weight loss coaching makes integrating long-term lifestyle change a reality. I notice that if my weight loss clients stay with me for more than a year, they are able to keep the weight off for the long haul (three years or more). I offer my weight loss clients many different levels of support, including in person, email and telephone support.

Many people have the idea that weight loss coaching is very expensive. You can get ongoing monthly support with me for as little as $60 a month. This is about the same cost as going to Weight Watcher's meetings. Many of my clients get additional support at Weight Watchers or OA while doing coaching work with me. Telephone and email weight loss coaching is great if you don't have the time or don't like to go to meetings. Unlike commercial weight loss programs, it is also tailored to your individual needs. I also offer my Weight Loss Master's Club as an email program, or a telephone weight loss coaching program.
 
If you are struggling with trying to lose weight, or are tired of being a human yo-yo and want to get off the diet merry go round for good, call me for a free one-hour weight loss consultation.

You may reach me at 650-504-8588 or contact me through email.

Tiptoeing Thru The Tulips

One of my hobbies is flower photography.  Every spring, you will find me outside reveling in the riotous bouquet of spring flowers. Recently, while on a walk, I spied tulips in a neighbor's yard. Now, I have always thought tulips were colorful but rather uninteresting flowers; then I took a look inside. Wow! A whole new universe was waiting for me. Take a peek.


  


I hope you have enjoyed my newsletter. If you have any questions please email me, as I am starting a new column where I will answer your questions. I love to hear your success stories. I especially welcome getting any great insights, healthy tips, food ideas, and low cal recipes you discover. I will publish the good ones in future editions of my newsletter. So keep 'em coming!

And I hope you will take some time in the next few weeks to tiptoe thru the tulips, and luxuriate in the gloriousness of spring!


Namaste,

Catherine L. Taylor



The Weight Loss Master's Club
How You Do Food Is How You Do Life!
http://www.secretsofaweightlossmaster.com
650-504-8588

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Interested in weight loss or emotional eating coaching? Contact Catherine for a free consultation!