Simply Woman! by Crystal Andrus

We are all creatures of habit, and we often continue to behave the same way that we always have, until we finally realize that our actions may not be the best choice. This applies to the way that we respond to hurtful interactions with people. Most of us learned how to be silent, perhaps numb pain with a tub of ice cream, anesthetize it with a bottle of wine, or avoid it by finding someone new to love us. Sometimes we just stay in an unhealthy relationship desperately trying to convince someone of our worthiness. We spend days, weeks, months, even years living with anger and resentment, hoping it will go away. But it never will until you acknowledge the fear that underlies your pain.
Most of our fears developed during our childhood or teens, while others are hardwired into us as a self-protection mechanism from thousands of years ago. Until you face your fears, your past will keep resurfacing and manifesting itself in your life. Addictions of all kinds are simply coping mechanisms we develop to comfort our fears. No matter how badly you want to make changes on the outside, until you do the work on the inside you will eventually fall back into your old habits.
Next time you feel the sting of nasty comment, you can choose to internalize that hurtful remark, get upset with them or yourself. Or you can look deep within and realize that your anger is because you have some work to do, and that’s a hard thing for any of us to hear! Once you have faced your fears, when you accept that you are solely accountable and completely responsible for all your emotional reactions, nothing will have power over you. (Fear is what holds us back in life, not people.) Once you do this you are able to begin to live with authenticity. You will know you are worthy and you won’t have to prove it to anyone ever again. And, you won’t keep turning to food, or any destructive behaviour, to feed (or should I say ... numb) your fears.

Eat good fat to get fit
We have spent a lot of time understanding carbohydrates and protein. Seventy-five to 80 percent of your diet should be comprised of these nutrients, but the balance must come from fat. Yes, fat! Contrary to popular belief, the body does need fat. The average woman looking to lose weight needs to keep her daily fat intake to approximately 20 percent of her calories, which means 25-45 grams of fat depending on her weight. Just like carbohydrates and protein, fats are not created equal and the majority must come from a healthy source. It’s also important to remember that one gram of carbohydrates has four calories: one gram of fat has nine calories.
Essential fats (EFAs) are the ones that our bodies need, and that must come from our diet. Also known as omega-3 and omega-6 fats, EFAs are responsible for our brain function, central nervous system, cardiovascular health, as well as relieving depression and arthritis. We are also discovering that the perfect amount of these essential fatty acids may also help us to burn our stored body fat. Most of us get plenty of omega-6 fats in our diets, but would benefit from omega-3 supplementation. Look for omega-3 fats in cold water fish such as salmon, sardines, and cod liver oil. If you don’t enjoy fish, opt for enteric-coated fish oil capsules for your daily dose of EFAs. (Ed. note: there are many vegetarian sources available such as flax seed oil, ground flax seed, hemp seed, walnuts, tofu, or leafy greens.)

Exercise
If you’ve been exercising regularly, you’ve likely noticed how much more endurance you have and how much stronger you are. Now, instead of four-minute intervals for 20 minutes, you could try a longer mid-level pace for 30-45 minutes. Long distance running is highly effective at burning large amounts of stored body fat (but do it at a pace as if you were late for a very important meeting!)
Having a running partner is extremely helpful if you find these workouts difficult to stick with. If you find you can go longer than 45 minutes first time out, increase your speed during your next session. You don’t need to go longer than 45 minutes to effectively burn body fat. Increase the number of times per week you perform your aerobic or cardio training. Although three to four days a week will still bring about changes, five to seven times is optimal.
Crystal Andrus’s column is a condensed version of her new book on personal transformation. She is an authority on women’s health, a sought after speaker and author of the best seller Simply Woman! The 12 Week Body/Mind/Soul Total Transformation Program. www.hayhouse.com/details.php?id=2247

Crystal Andrus’s column is a condensed version of her new book on personal transformation. She is an authority on women’s health, a sought after speaker and author of the best seller Simply Woman! The 12 Week Body/Mind/Soul Total Transformation Program. www.hayhouse.com/details.php?id=2247
www.simplywoman.com