Newsletter - May 2013 for Norfolk and Bristol Counties

Gail Lewis 46 Elm Street East Bridgewater, MA 02333 (508)378-0459 gailistops@verizon.net

QUOTE OF THE MONTH
Courage today brings strength tomorrow.

Hey Everyone.......
April showers DO bring MAY flowers – get out there and enjoy the fresh air, the 60 degree and above weather and the beauty that is putting on a show for FREE. It just doesn't get better than that.......well, if when you're out enjoying life, you could be walking and losing weight.....now that is the best. Happy May.

                                                           INFORMATION
INSPIRATION WORKSHOP – are you coming? Please let me know how many from your chapter can come and be inspired.
Save the date for our next workshop Saturday May 18, 2013
                        Place: West Congregational Church
                                  155 North Walker Street Ext.
                                  Taunton, MA
                        Time: Registration 8:30… Starts at 9:15

CHOOSING TO CHANGE Change can be scary – or exhilarating…the difference lies in your attitude. Not only that, but your attitude makes a major difference in whether you succeed at making a change in your life. Weight loss is a good example. Lots of people have vague hopes and dreams of slimming down and getting in better shape. But to succeed we have to be willing to make genuine changes in lifestyle.

CHAPTER IDEAS – Any chapter ideas to share? Let me know and I will print them in the monthly newsletter. I love hearing from everyone!!! Thanks!!!!

SRD
Our area had lots of winners this year – listed here. It was exciting to see everyone at SRD and to all the winners from last year, congratulations. You all did awesome. To all the potential winners for this year, congratulations to you too. Can't wait to print your names here next year.

Shout out for Debra Harrison from Taunton who received her 2nd Century Club Medallion – wow – not too many people in the world can say that!!!! We even had an official mascot appear from Taunton (Scooby Do.....Grace) visit us. I received an award from Our Regional Director Judy Pettit and Our Coordinator Rosie Smith for being the #1 Area Captain in Massachusetts – thank you all for your part in putting me there.
For all those who participated in the Leaders Parade, Before and After Parade, Century Medallion Recognition, Chapter Royalty, Past Royalty, KOPS, new Graduates – Thank you for your time and dedication to TOPS and to making SRD a wonderful event.

CHAPTER VISITS
I would like to schedule to come to your chapter this year. The Area Captain program is a really good one that everyone, no matter if you have brand new members of long time members, it will be inspirational to all. Send me an email, give me a few weeks you can fit me in and I'll get back to you. Thanks to you, I made it to all my chapters again for 2012. Let's keep it going. Give me a call or email me – I'd love to come. Thanks!!!!

INSPIRATION

A special thank you to Lisa Wahlberg in Holbrook for sending me this great article – I know everyone will find something EXCELLENT in it.

10 Diet Changes That Will Drastically Improve Your Health

We can all make improvements to our diets and to our health. Here are 10 ideas you might not have thought about that will make a positive impact on your health.

Increase Your Intake of Essential Fatty Acids

Most people’s diets are severely lacking in omega 3 fatty acids. That’s a shame because omega 3s have the potential to make the biggest impact on people’s health. Essential fatty acids cannot be manufactured by the body, so they need to be obtained through your diet. Your can up your intake by eating fatty fish, omega 3 eggs, walnuts, chia seeds, flax seed, or by supplementing like I do with Omega 3 Oil. Omega 3s can aid in weight loss and help prevent obesity]. But that’s just scratching the surface of all the health benefits.

Improve the Quality of Your Fluids

We all know how great water is for you, yet water only makes up a small amount (or none at all) of many people’s liquid intake. If this sounds like you, start taking small steps towards improving the ratio of your water intake to other liquids. If plain water is too bland for you, try adding some lemon, lime, or orange slices to your drink.

Up Your Raw Food Intake

I am far from being a raw food purist, but I do realize there are many benefits to eating raw food. Try getting a balance of raw food to cooked food. Certain nutrients and antioxidants are more plentiful when food is eaten in raw form, just as other foods are when they are cooked. A simple salad loaded with veggies or a fruit smoothie can do a body good.

Moderate Your Restriction

This is more for people with disordered eating problems, but it can apply to everybody. When we start off trying to lose weight we have a tendency to start with restriction – restricting calories, restricting certain foods, etc. This obviously needs to be done, but rarely does it need to happen to the extent that most people take it too. Aim for more balance in your nutrition. A little bit of “forbidden” food here or there can go a long way towards keeping you sane, and can keep your deprivation from turning into a full-out binge.

Say Goodbye to Artificial Sweeteners

Yes, I think artificial sweeteners are the devil. I don’t think there’s any place for them in a healthy lifestyle. In my opinion, you’re better off eating sugar. New studies are coming out all the time about the risks to your health and the diseases they cause. Do yourself a favor and get rid of them – completely. Instead, use honey if you need a sweetener or maybe even some turbinado sugar.

Journal Your Daily Nutrition

The small amount of work you put into writing down what you eat can pay huge dividends. Not only do you learn a lot about your food and your relationship with it, but you can also increase the amount of weight you lose if you do it. You don’t have to add up calories and macronutrients, although you might need to at some point if you’re trying to break through a plateau. At least write what you eat, the time you eat it, and in what quantities. If you want to take it a step further, write down the way you feel at each meal time. Doing so can help you uncover hidden problems with your eating behavior.

Add More Fiber to Your Diet

It’s no surprise that fiber is good for you. It slows down gastric emptying and slows the release of glucose into the blood. That alone will improve your insulin sensitivity, and in return, improve your health and body composition. Fiber also adds bulk to your meals, which will help fill you up and control your hunger.

Get Rid of Your All-or-Nothing Attitude

I used to be guilty of this attitude. I’d mess up on my diet and would write the whole day off as a loss. That was a big mistake and led me to continue to eat the foods I messed up with in the first place. If I didn’t hit my calorie goal – loss. If I missed my workout – loss. Having a goal to be perfect is a sure way to set yourself up for failure. Keep making progress and you will eventually reach your goals.

Find Opportunities to Strengthen Your Power Over Food

Who controls who? Does food control you, or do you control food? For many people, they feel powerless over their food choices. Look for ways to take back control over your eating and gain power over food. For example, the simple act of saying no to processed food during a time you would normally eat it can empower you. Leaving a little bit of food on your plate at each meal can also put you back in control. Cleaning out your pantry and throwing away the low-quality foods is yet another way gain power.

Practice Mindful Eating

What do you do when you eat? Do you sit in front of the TV? Do you read a book? Is your mind preoccupied with something else while you eat your meal? Pay attention to your eating. Savor every bite. Chew your food. It’s easy to let your eating get out of control when you’re not paying attention. Remove yourself from the environments that cause you to eat uncontrollably. Become more self-aware of your actions and your health will improve as a result.

EASE YOUR ALLERGIES THIS SPRING

It's spring and the air is full of promise, new life......and pollen. For millions of people, airborne allergens bring watery eyes and stuffy noses. Don't let hay fever make you miserable. Try these simple tips and reap the benefits.

Keep windows and doors shut. If possible, use air-conditioning to cool, clean and dry indoor air.
Avoid yard work if you can. Mowing stirs up pollen and molds.
Bathe before bedtime to rinse pollen from your skin and hair.
See your doctor if symptons start interfering with your life. He/she may recommend treatments such as medications to control your sypmtoms or shots to build your pollen tolerance.

That’s it for MAY. Have a great month.
Gail Lewis 46 Elm Street East Bridgewater, MA 02333 (508)378-0459