How to Win the Weight Loss Game by Focusing on What You CAN Eat vs What You Can't

A debate with a friend turned heated recently.  He is trying to lose weight and get in "fighting shape".  He is incorporating a low calorie weight loss plan that is, frankly, bland and boring.  He also laments the fact that he can't have beer, breads, ice cream, the chips he loves, blah blah blah blah. 

Ice cream chocolate chip sandwich/Courtesy: Bon Appetite

I countered with two points: First, you CAN have those things once in a while as a part of a well-balanced diet.  He thought he had to eliminate them completely.  Wrong.  Think once a week, not twice a day.

Then I presented him with this: "look at the great food you CAN have.  Think fish, chicken, lean steak, sweet potatoes, greens of all sorts, peppers, fresh berries, red wine (HELLO), dark chocolate, blah blah blah blah." 

He couldn't get over the fact that he CAN'T have certain food items.  I maintain that if you focus on what you CAN have while you're trying to drop weight or stay within a healthy range, it will make the sometimes taxing mental process of trying to win the weight loss game more bearable.

Does this sound familiar: "Crap, no 4pm cookie, no afterwork beers, no pretzels during the Rangers game!  This sucks!!!!"

Yeah, it does suck.  The thought of what you can't consume can consume you so much so that you end stuffing your face with all the stuff you swore off eating.

The best, healthiest smoothie ever.

Instead, approach your day this way:

• "This oatmeal with apples and peanut butter for breakfast is so much food!"  
• "Spinach and raspberries are so fresh right now they will go well with the chicken/tuna/ I am having for lunch."  
• "This smoothie full of bananas, berries and kale tastes like fresh gelato!" (it really does) 
• "This corn is so ripe, it's going to be a perfect side dish for my Mediterranean halibut recipe."

That's not some pollyanna way of thinking.  It works.  Succeeding at eating a healthy diet is as much about mental execution as it is the physical.  We know the right foods to eat.  It's just hard to do it.  Get your mind focused on what you CAN eat instead of what you CAN'T and you WILL succeed.

Promise. 

Looking for a great way to eat a bounty of fresh produce, wine, chocolate, nuts and more, try the Mediterranean "diet".  I hate using the word "diet" because it's much more of an approach to eating that is wonderfully balanced and so inclusive you won't feel like you're depriving yourself of anything.

Putting The 7-Minute Workout Into Action

So Monday was all about getting caught up in the buzz of the"7-minute workout".

Guilty.

But I did more than blog about this new fitness discovery.  I actually did my own version at the gym. 

Here was my Monday plan:

• Thirty minutes on the stepmill.  I love it because I can read and work up a good sweat.  I have to do so much homework for my "day job" that if I can multitask and do my Rangers/Cowboys/Mavs/Colonial/Nelson/Whatever homework while exercising, I am a step ahead. 

• Following that, I did (most of) the exercises suggested by the American College of Sports Medicine in their sample workout: 

Photo: American College of Sports Medicine

1. Jumping jacks Total body

2. Wall sit Lower body

3. Push-up Upper body

4. Abdominal crunch Core

5. Step-up onto chair Total body

6. Squat Lower body

7. Triceps dip on chair Upper body

8. Plank Core

9. High knees/running in place Total body

10. Lunge Lower body

11. Push-up and rotation Upper body

12. Side plank Core

• I followed their practice of performing each exercise for 30 seconds followed by a 10 second transition time to the next exercise.  It totaled, yes, about seven minutes per circuit.
• I did not have a chair, so in place of Step Ups (#5), I did reverse side angle lunges.  In place of the Triceps Dips on a Chair (#7), I did simple floor dips with bent legs.
• I performed this routine twice. 

You know what, I feel like I got a workout.  As I write this at 9am Tuesday morning, I'm a little sore, especially in my upper body.  I attribute that to the push-ups (#3) and push-ups with a twist (#11). 

The thing is, those 12 exercises are not the end-all/be-all.  You can do a variety of exercises for a quality full body workout.  Any health and fitness magazine can suggest some great exercises for you to do. 

The key was the intensity and the speed at which I did the work.  There was no dawdling.  The workout was quick, intense and challenging.   It's a good option but, like I reiterated Monday, not the only way to go when it comes to getting in shape.

The 7-Minute Workout. Really?

Is this the workout of your dreams?  In your own home?  No gym required?

Perhaps.

 
The latest research from the American College of Sports Medicine's Health and Fitness Journal indicates all you need is a high intensity, seven-minute workout for fitness.  Again, we're not talking about professional athletes or people who need to look a certain way for their jobs.  This is about the average person.  The key is you have to WORK for those seven minutes.  Don't donkeyjack. 

The study is pretty intensive in its scientific jargon.  Sunday's New York Times Magazine does a good job putting the results in layman's terms.

'The Great Gatsby'-Inspired Edition of Good News Friday

From "The Great Gatsby" movie's release (and all the wonderful collaborations to go along with its release) to Dodgers outfielder Matt Kemp literally giving a special fan the shirt off his back, it's been another outstanding week.

Read this story.  Tell me it doesn't impress you.  Kemp is a great guy.  This reaffirms it.

You also had some great news to share!

Gorgeous!

Janice Carter ‏@jsc20051:  My little niece went to her first recital!! 

Brian Ethridge: My wife's daughter Maddie Linyard, has just completed her first year at UNT! She is a Zeta, she has been working at WinStar hotel as a night admin and front desk person and maintained her lifestyle wonderfully! On top of it all she has a really good chance of making the deans list! 

 

Awesome! 

 

Photo: Warner Bros

"The Great Gatsby" opens today.  The reviews of Baz Lurhmann's interpretation of F. Scott Fitzgerald's iconic novel are mixed.  Some good.  Some bad.  Some in the middle.  

I'm excited and anxious at the same time because I love the book so much.  My daughter's name, Jordan, was inspired by the novel's Jordan Baker.  Here's hoping the movie in some way lives up to its fabulous literary counterpart.  

Photos: Warner Bros

I'm thrilled to the see the clothes.  Costume designer, Catherine Martin, collaborated with designer Miucca Prada on the costumes and they are gloriously stunning. 

Deco Fan Bangle, Photo: Tiffany & Co

I'm also excited about the new collection from Tiffany & Co inspired by the movie.  While I won't be purchasing any of Tiffany's notoriously overpriced baubles, I do love to look.  (You HAVE to read this story about Tiffany's markup vs Costco's LACK of ridiculous markup, if you're jewelry-obsessed).

Photo: Tiffany & Co

 This breathtaking flower ring from the Great Gatsby Collection is set in platinum and features a 5.25-carat diamond in the center.  The price?  $875,000.

 

F. Scott Fitzgerald said about his main female character, Daisy Buchanan: "her voice is full of money." 

 

This is a ring worthy of that voice.

Check out last week's edition of Good News Friday that celebrated professional growth and a college-bound high school senior earning a full scholarship!

A Weight Loss Guide: It's About Calorie Intake, Right? Sorta

It's simple: burn more calories than you consume.  This is a tried and true formula, yes?

Yes, but.....

Many times those calorie estimates are inaccurate.  You could also miscalculate the serving size you consume (I only had one handful of M&M's, okay three).   Basically calories in vs calories out is akin to being good on paper but bad in bed.

courtesy: mass.gov

The Mayo Clinic has an OUTSTANDING website that tackles all sorts of health issues, including the calorie conundrum.  Read this excerpt from their Nutrition Wise blog in a post titled "Calories Reconsidered: Old Assumptions Questioned":

Good News Happens! Here's Proof

This was a great week, yet again, for a multitude of reasons.  From stories of athletic success, both collegiate and amateur, to a friend following his passion and one on her way to an outstanding career, you had an awesome week.

Here's proof: 

Shaunda Poster  

‏@ShaundaPoster I found out that I will be co-hosting the pregame show for the Dallas Cowboys all home games next season!!

Shaunda is still in school and started as an intern for the Cowboys television department.  She has proven herself time and again.  She's professional, engaging and willing to do whatever it takes.  That's a recipe for success.  SO happy for her.  She deserves it.

Tracy Kornet ‏  

@CBS11Tracy What a night: Luke commits to play for Vanderbilt AND my daughter chats with me on the phone for a good 30 minutes! #lifeisgood

Talk about a proud mom!  Tracy Kornet's son, Luke, committed to play basketball at Vanderbilt this week.  His father, Frank played there.  All THREE of Tracy and Frank's kids play college basketball. WOW!   Read her full account of Luke's journey here. 

Tim Rogers 

‏@timmytyper 

Here's why I will soon not be the editor of @DMagazine: http://d-m.ag/18dADyV  If you think you can do it better, then step up.

Mavs Game Night circa 2010

Tim is a legend for many reasons.  One of them being perhaps the most awkward on camera hug ever when he co-hosted a Mavericks postgame show with me one night.  Thrilled to see what's next for him. 

Doug Dunbar

‏@cbs11doug Hard work paying off. Found out this am I qualified for @usatriathlon National Championships in the Olympic distance :)

Go, Dougie! 

Enough on the friends front.  Here is your good news:

Charlie David Bolt

‏@circlelranch69  #GoodNewsFriday 1. Granddaughter weekend 2. PAYDAY

Sergio

‏@SergieFresh @favor_and_union has been donating proceeds to help those affected in Boston & West, TX. #goodnewsfriday

TOMCAT ‏

@Tweave00 I had a pimento cheese sandwich today #GoodNewsToday

Sandra Robertson

‏@sgcr99  the crappy month of April will be finally over #GoodNewsFriday

  

Let me share a few things.  I work with THESE guys: 

The Boss, the Reporter and the Babe

Exceptional! 

And finally, if you still don't believe good news happened this week, let me just make you laugh:

 

This is Lakehill Prom 1991.  I was a junior.  My date, Robbie Wiles, was a dashing senior.  Not sure if he goosed me or if I stuck my finger in an electric socket.  I'm just glad I don't have that hair (and more) anymore.  

See!  Good news happens. 

More Good News Happened This Week. Here's Proof.

Inspired by last week's outpouring of awesomeness, I have to share more of the wonderful things you experienced this week. 

From a marriage to weight loss to kicking cancer's ass, you had a great week.  

Mark Elfenbein ‏
 my son is getting married this weekend Gina!! OY VEY! And I'm going to Vefas to watch and cover Mayweather/Guerrero fight!

(YAY, Elf!)

Mark Jordan ‏
Justin Jordan I have a dream of becoming a police officer helping people but was to heavy. I had surgery and have lost 180!

Kristen ‏

I learned this past week that my college is paid for completely and I don't have to pay a dime!

Terri Head 
haven't seen you since our Cowboys days. Next week, I get my chemo port removed. Woot Woot! 

Tankpuncher ‏

I am taking a break from winning Xbox hockey to see a sonogram of my son with my pretty and smarter than me wife. #chea

My week was a good one for the following reasons:

• I had two questions answered by the great Guy Kawasaki during a chat for an online course I am taking. Very helpful!
• I had a blast broadcasting the NFL draft with Bill Jones and Steve Dennis. 
• I visited with friends on Thursday night and reconnected with a person from high school. 
• THIS is my daughter: 

The girl is funny.

Like the good vibes?  Share yours in the comments section.  Email me at thatsportsgirl@gmail.com or tweet me to be included in future editions.  Let's make Good News Friday happen!