The Key to the Body and Health You Desire!

Greetings from Costa Rica!
I’m currently in Playa Flamingo, on the Pacific Ocean in Northern Costa Rica. Playa Flamingo is known for it’s quiet beaches, abundant sunlight, and was rumored to be a romantic getaway spot for Richard Burton and Liz Taylor many, many years ago (we can see their reported home from where we are staying). I’m blessed enough to be spending the first half of March in Costa Rica. The motto here is “Pura Vida” or “Pure Life” and quite accurately describes the free-spirited and joyful nature of Costa Rican life.
Costa Rica is a lovely place to go to remember how joyful life can be. Each year we come here to set our intentions and our focus for the forthcoming year. Away from the hustle and bustle of city life and embraced in a beautiful land where the mindset is one of appreciating life’s riches, it is easy to let the mind go from what “has to” be done to what we really, truly want in our lives.

In reality though, there are ample opportunities all throughout the year for such focus and clarifying. The New Year, one’s birthday, and different life-changing events often give us opportunity to reassess, evaluate, and come back on course.
This month, we will delve into the mind and explore how our thoughts and attitudes affect our health, weight, and well-being, offer a recipe of typical Tico fare, and look at how you can use your mind to make exercise a joy, not a punishment!

Warmly,

Aimee Gallo

The brain is a neglected, yet critical part of the weight loss component. In my years of working with those who are seeking a smaller body size, the consistent difference between those who succeed and those who do not lie solely in attitude. Those who reap the greatest results are those with a determined set mind. They have made the decision that their body is not what they envision for themselves, and that it will be different. In their minds, the act is essentially complete – it is simply a matter of execution. There are no excuses, no room for doubt.

If you struggle with weight loss, and have been for some time, it may be helpful to take a close look at what is sabotaging you. What beliefs are you holding onto that thwart your innermost desires? Who in your life are you allowing to make decisions about your body size for you (such examples are giving into spouses’ sabotaging, allowing the needs of others to get in the way of your exercise time, etc.)? And what have you gained by keeping your weight high? How does it serve you?

Those last two questions often surprise people. But, barring metabolic disturbances, the bottom line is this - if you were not benefiting in some way from your body size, it would be different. For some, extra weight offers protection - from intimacy, rejection, attention. For others, it is rebellion against being controlled. This is often very painful to hear and realize, but it often provides a phenomenal breakthrough and allows real, lasting progress to begin.
Examining the benefits of keeping on weight, or the actions that keep you heavy, allow you to question whether they still serve a need and give you the opportunity to explore other options of meeting current needs.Being aware of these patterns give you great power to change and heal through difficulties that keep you stuck in a less than vibrant life.

Much of my work is helping those who struggle root out saboteurs and effectively maneuver through the obstacles of daily life. Many times these important questions have never been asked! They certainly are not addressed in most diet books! I encourage you to stop, look at your thoughts and beliefs, examine your external obstacles, and make the decision – a solid, firm resolve – to make your life better. You have the power within you to have the life you dream of!

What is stopping you?

I’ll tell you a secret.
We all have moments where we really dread exercise. Even personal trainers, marathon runners, Olympic athletes. The difference between those who keep going and those who don’t is rarely a matter of sheer willpower; more often than not it is that larger idea beyond this moment that gets them out the door.

If you find yourself resistant to exercise, look inside. What beliefs are conquering you? When I say to myself, “I don’t have time,” I remember Oprah, who exercises every morning and certainly has less free time than I do!
Sometimes I am tired. Often that is legitimate, but exercise is a great invigorator! If I get my shoes on and get out the door, I promise myself I can stop after 15 minutes. Once I get going, I’ll keep on going and feel very accomplished afterwards. And if I don’t, I’m proud of myself for at least trying.
Other times, I fall into black and white thinking patterns. See if this sounds familiar to you:
“It’s an hour of travel time to the gym and back, and I will only be there for 30 minutes! What’s the point??”
“I can’t believe I’ve become so weak. I used to lift 3 times this weight in college! I’m not as young as I used to be, and this really makes me see that! – Guess I’ll just throw in the towel. It’s better than being reminded of what I lost.”

My greatest endorphin rush does not come from placing well in a race or lifting more than I ever have before. My greatest sense of pride in exercise comes from when I overcome that limited thinking that ultimately sabotages my higher good. By committing to 15 minutes of activity instead of the hour I had planned, I’m still telling myself that I am important and I deserve to feel good. I’m still strengthening my bones, boosting my metabolism, and most importantly - grinding in the habit of regular, consistent movement.
What are the things you tell yourself to get out the door? I want to know! Send me an email and I will share your top excuse-busters with other readers. Don’t be shy! I love hearing form you!
If you are currently a non-exerciser, look at the reasons you stay sedentary. Imagine a close friend was telling you the same thing and wanted your input on how to get around it. What would you say?

Our natural tendency is one of movement. As kids, how many of us stared at the clock waiting for recess so we could play outside? How many weekends did we run about like madmen until dinner?
If what you know of exercise is reminiscent of sadism, find another form of movement that lifts your spirits. Look into dance classes, yoga, NIA, housecleaning to your favorite tunes, or an invigorating walk on one of our many paved trails. Give yourself 10 minutes of “I’m worth it!” to start, and see where it goes from there.

No matter what, the most important thing is to never give up on yourself. As long as you are alive, you have great opportunities before you.

A Costa Rican Staple

Gallo Pinto is a Costa Rican breakfast staple. Like many Latino cultures, it is, well - rice and beans. This combination of protein and whole grain is a very satisfying way to start the morning and a great way to utilize leftovers. I recommend serving it Tico style - with a egg on top!
It can also be wrapped up in a corn tortilla, or covered in your favorite salsa. This recipe comes from the Feb. 2007 issue of the McDougall Newsletter.

Preparation Time: 5 minutes (need cooked rice) Cooking time: 15 minutes Servings: 4

• ¼ cup vegetable broth or water
• 1 onion, chopped
• 2 cloves garlic, minced
• 2 cans black beans, drained (liquid reserved) and rinsed
• 3 cups cooked brown rice
• 1 teaspoon cumin
• 1 teaspoon ground coriander
• ½ teaspoon ground ginger
• ¼ teaspoon salt
• freshly ground pepper

Place the water in a large non-stick frying pan and add the onion and garlic. Cook, stirring frequently until onion softens and begins to stick to the bottom of the pan. Add a bit more water or broth and repeat until onion begins to stick again. Add remaining ingredients and mix well. Add a bit of the reserved liquid from the beans to make the rice look “dirty”, if desired. Cook until heated through. Serve hot with salsa on top.
Hint: To be more authentic, you can cook dry black beans in water to cover until tender (about 3-4 hours). You will need about 3 cups of cooked black beans. Save some of the cooking liquid to mix with the beans and rice.

If there is anywhere in your life you are feeling stuck or trapped, quietly observe your thoughts and beliefs about the situation. How can you change the situation to get what you desire?
If you find yourself stuck, brainstorm with a close friend or contact me for a free sample session to explore and clarify the situation.
If anyone in your life came to mind as you read these articles, please forward this newsletter to them. It’s a great way to show people that you care!

Loved this issue? Hated it? Feel Inspired? Let me know! I’d love to hear your breakthroughs, success stories, and special techniques you’ve used for breaking through exercise barriers!