Confidence is the greatest secret weapon in having a happy and healthy life. And for my partner, Sam, he was born with a very rare genetic situation where he did not have adult teeth come in. For many years he has a great smile, but not his best smile. Through the incredible work from Dr. Rosenthal, Sam now has a new confident smile!
The benefits of a confident smile is the idea that it has been scientifically proven that smiles can improve how you feel. Even just frowning can make you sad. The body’s physiology follows the direction of your body. If you smile you become happy, if you frown you become sad.
I’m so happy Dr. Rosenthal gave Sam the gift of confidence. If anyone else struggles from this, and you can get to Los Angeles, there is no one other than Dr. Rosenthal that I recommend.
Just something as small as getting your teeth cleaned, whitened, to straightened, or getting a whole new smile like Sam has done through dental implants, can skyrocket your confidence.
Please look to Dr. Rosenthal to give you your confidence back. I am so grateful to him for giving Sam this
Find out more about Dr. Rosenthal’s incredible services here: http://gaberosenthaldds.com/
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Let’s face it. Most of us put our weight loss resolution on hold until New Year’s day. We convince ourselves that January 1st is the perfect day to start our new journey. It’s BS and we all know it! Let’s say you get a call from your dentist office asking if you want to set up your yearly teeth cleaning. You respond to the receptionist and gently decline by saying you are waiting until after January 1st. It sounds silly right? That’s because it is! Somehow we’ve all fallen victim to the January 1st mindset and I know who to blame.
You’re probably not even aware that this mindset was created by fitness centers who make a ton of money each year marketing membership sales in January. They know that one of your resolutions is most likely to lose weight and get fit. Suprise suprise! It was just a clever marketing ploy. So you sign up for a membership in January because you’re ready to start a new lifestyle. You go out and buy all this chic workout gear. I’m talking leggings, sneakers, a gym bag, the whole nine. You get to the gym and your super pumped. You start off going three times a week and then four or five because you can’t get enough of it. Three months pass and you can’t find the strength or time to go to the gym at all. This happens to the best of us.
Now that you know that this mindset was caused by a smart marketing strategy, let’s discuss why it’s good for you to start your fitness journey now and how you can make that happen. The first thing you need to do is stop making excuses. Unless you have some kind of physical ailment and your health care provider advises you not to workout then you have no excuse. The sooner you decide to get active the better it will be for you. Exercising not only helps with weight loss it also improves mood, helps muscles and bones, increases energy levels, boosts neural health, enhances the quality of your sleep, and reduces pain and inflammation. Why wouldn’t you want that before January?
Next, you want to figure out what workouts you can do with the resources you have. It doesn’t matter if you have a gym membership or not, all you need is a couple of minutes and some perseverance. A tip I like to give my clients is to get a dress or a pair of jeans you want to fit into and hang it in a place you can see it every day as motivation. Another tip is to take pictures of yourself in the same outfit each week or every couple of weeks so you can notice the difference in your body and stay encouraged. Both of these tips will encourage you to exercise. What are you waiting for? Get going!
How many times have you reached for a bag of potato chips or a Snickers bar when you’re stressed, depressed, or anxious? Or maybe you just couldn’t stop yourself from continuing to eat even when you knew you were full?
Now, think about how many times you were feeling those exact same feelings, but turned to exercise instead of food? If you’re like most people, the answer is probably not many.
We’ve all done, I’ve done it. We turn to food before exercise as a coping mechanism. We cannot blame ourselves, but we can arm ourselves with the knowledge of the power of exercise.
We tend to overeat and eat the wrong things when we are facing tough times. We rarely over exercise. We don’t exercise at all. BUT, exercise is extremely powerful in changing your mood. In fact, by simply elevating your heart rate and breaking a sweat you can beat stress, lift your mood, fight memory loss, and function at a higher level. Who wouldn’t want all of that?
I have incorporated exercise into my daily routine, and it has been life changing. I like to do it in the morning because I feel more focused for the day, but you can do it whenever you want…the first step is to just do it! I really encourage you to stop and think the next time you are having a bad day or are feeling down and just want to grab the junk food. Try going for a brisk walk or jog, go hiking, play tag with the kids…something to get you moving. See how you feel afterwards. I think you may be surprised.
One key part of being on Cruise Control is to understand your hunger and fullness signals. If you’ve been following one diet plan or another over the past several years, you’ve likely lost the ability to listen to the small quiet voice inside that tells you when to start eating and when to stop eating. When you are starving, that inner voice isn’t so quiet—it screams. Ditto for when you are stuffed. The problem is that if you wait until your body is shrieking for food or wailing because you are bloated beyond comfort, it’s too late. The damage is done, and you’re either going to be inhaling food like a thousand-dollar Dyson, or you’re going to be in agony, popping Tums all night and beating yourself up for going overboard. That’s why you have to learn to listen for the subtler signals. Start making use of the following scale right away to help you get back in touch with your hunger and full signals.
Throughout the day, check in and see how you are feeling on a hunger or fullness level. Rate your hunger on the scale of 1 to 10. You want to aim to eat when you are at a 3–4 and to stop when you are around 5–6.
The Hunger Scale
1. Ravenous, weak, dizzy, jittery, headache; hangry. Can’t concentrate. Stomach acid is churning. You don’t care what you eat, but you must eat—now! 2. Stomach growling, cranky, feel a headache coming on, can’t stop thinking about food. 3. Stomach is starting to growl, stomach feels empty, eating would be enjoyable now. 4. Could eat something, may feel the first pangs or gurgles of hunger; you notice your first thoughts of food. 5. Full, satisfied, neither hungry nor full; your stomach doesn’t feel bloated at all. 6. Perfectly and pleasantly full, relaxed, and comfortable. 7. Starting to feel a little uncomfortable. Food stops tasting as good. Stomach feels a bit stretched. You start to feel sleepy. 8. Need to unbutton your pants; you know you’ve gone too far, and you feel regret. 9. Your stomach hurts, feeling heavy and uncomfortable; clothes feel tight. 10. You are so overstuffed it hurts. You are in a food coma. You feel sick. You are Thanksgiving-dinner full.
As I tell all of my clients, it is important to set yourself up for success. Here are some practical tips and applications to losing weight right in your living room.
1. Make housework your workout
Too busy to hit the gym? No problem, you can get all the activity you need from your daily chores. Remember, exercise in and of itself won’t cause weight loss—that comes from the way you eat. That said, being active is still an important component to losing weight long term because it improves your health, ramps up hormones that support motivation and happiness, and gives you more energy overall. Here’s how to turn mundane chores into a daily fitness routine.
Pair laundry with lunges Play the following game while folding laundry: Stand and fold five items of clothing, pause and do 5 squats, fold another five items and do 5 more squats. Repeat until you are done with one basket. Now pick up the basket and lunge your way to put the items away. Take a big step, pause and lunge. It will take longer to put laundry away for sure, but you’ll build muscle and tone your legs for the price
Tune in I’m not talking about the TV here. Put on some headphones and turn up your favorite music. Dance while you sweep the floor, boogie while you put away the dishes, and keep on grooving as you dust around the house, make the beds, or pick up left behind socks. Every action can be done with more energy and enjoyment when music is fueling you, even if you hate cleaning.
Whittle your waist Use hard to reach tasks as an opportunity to work your core muscles. This includes dusting off ceiling fans, moldings, and hard-to-reach light fixtures. Each time you reach up high focus on engaging your abs, butt and lower back muscles. Not only will this keep you safe by using your stabilizing muscles, you’ll burn fat off your trouble zones.
Wash windows Why pay extra? Plus, washing windows is a great toning exercise for your upper body. So get out the Windex and get ready to say goodbye to that upper arm jiggle. Take turns wiping in a circular motion with both your left and right hand.
2. Healthier Tube Time
TV is a triple threat when it comes to weight gain. First, it’s all too easy to mindlessly eat, and to eat too much in front of the television. Second, TV watching is a sedentary behavior. You burn less calories watching television than you do reading a book. Some experts say that it’s because TV does all the imagining for you, so your brain isn’t even necessary. Finally, with commercials packed with high sugar, refined carbs you’re constantly battling temptations. Here’s how to turn that triple threat into a triple friend.
Break during breaks When the commercial comes on, mute your box and get up. Do jumping jacks, lunges, squats, push ups, and crunches until your show comes back on. You can also have your iPod handy so you can switch to music during ads.
Quash cravings If you’re used to eating in front of the TV make sure you have something on hand to keep your hands busy such as knitting, folding clothes, or even a healthy beverage. Try a sparkling mineral water with sliced lime while watching your favorite show. It takes time to break an association such as eating during television shows, so be patient. Most people report that it takes about three weeks to create a new habit.
Know when to fold em Fold laundry and put clean clothes on hangers during your show. During the commercials get up and put away what you’ve completed. You’ll break up the sitting time, and keep yourself too busy to think about eating.
3. Keep a food-free living space
Make anything but the dining table a zero-food zone. Noshing in front of the computer, or while watching TV allows you to all too easily veg your way to overeating, and eating the wrong sorts of foods. Read on for strategies to keep your living space about living not eating.
Zap the TV trays You can eliminate that which you won’t be using any longer—and maybe free up some needed space in your living room. Remove extra tables and trays and replace them with standing lamps and a small bookshelf and stock it with cards, books, and board games. The living room doesn’t have to be all about TV remember, you could spend some time reading or playing games.
No more candy bowls Don’t sabotage yourself or others by leaving out a display bowl with candy in it. And while I’m at it – ditto for the bar. Alcohol on display means having a drink will always be on your mind. There are only so many times you can walk by either before you give in. Both of these items are better for a special or planned occasion, not as a part of your daily routine.
Eliminate food scents You know what it’s like to walk by a Cinnabon store—just the smell can make you dizzy with desire. The same thing can happen when you smell caramel or vanilla scented candles or air fresheners. Replace these scents with those that will help you lose, not gain, weight. I suggest lavender to reduce stress, peppermint or pine to lower appetite, and citrus or rosemary for energy