Put Down the Fork & Get Moving

I don’t claim to be ANY sort of expert on fitness or dieting, but I am a card carrying lifelong member and 100% complete aficionado on being fat. If there is one thing I DO know, it’s about fat and how to be fat and how to get fat and how to stay fat. I’ve lived most of my life as a fat person. From being a pudgy child, to a chubby teen, then morphing into a large sized young gal and ultimately a morbidly obese woman; there is no doubt…I’m the fat expert.

Forty decades of being overweight makes you an expert on being FAT. I know how to be fat, how to stay fat, how to avoid fat, how to not be fat, and how to coexist with the security blanket around me, which IS fat. I know everything about being a fat person. I have lived that life for 99% of my time here on the planet earth. I’ve tried every diet out there and while I’ve had success, it was only fleeting. Every Monday was a new promise of “Today is the day I lose weight”. It wasn’t until I changed that mantra into “Today is the day I choose to live”, that the answers became clearer.

”I have a choice? I choose? Me? I’m in control? But that’s not possible, it’s the fault of the food, the blame is on that person that hurt me, THEY are in control, not me! No, this can’t be true.” But it WAS all about me and ONLY me. No gimmicks, no fancy pills, no expensive shakes, no bank account breaking yearly memberships to weigh-in and buy their pre-packaged foods, just ME. I had the power. After all, it was ME that was responsible for the years of neglect and abuse on my body. I got myself that way.

Being a fat expert also gave me a card carrying lifelong membership in the Carbohydrate Addict’s Hall of Shame. I ate non-stop on junk food, deep fried foods, and weekly dates with famous fast food chains and late night binges at the drive-thru. Make no bones about it, there was only one reason I was fat, I ate. I am a food addict, I love eating, I love food and I lived on the fat side of the cupboard where all the treats and chips called my name in unison.

The moment I woke up, the light went on in my soul. All of me was finally listening. The voice I had been blocking out for decades, which never gave up, finally emerged victorious, “Over HERE Joan”. And over here was my bedroom mirror with me starring right back at me. “You will never look and feel like this EVER again. We’ve seen you at your worse; let us see you at your best”.

However, my new mission in life is to change that.I’m changing FAT into FIT.

My expertise comes from 3 decades of my own personal struggles with obesity & chronic dieting along with a myriad of dangerous weight consequences that have resulted in severe health issues, negative body image and low self-esteem. As a recovering food addict; I have been there, I am still there, but I am winning. My in-the-trenches life experiences with the battle against weight; make me a true expert in guiding others to increased levels of self-care and self-love.

I’ve gone through this journey, so I am better equipped to understand the predicament of others and I can inspire people through our mutual struggles and progress. It is because I have been there that I can use my life as a testament and a huge source of inspiration for those who are where I have been. My role is very important, as I am able to perceive the wellness of others and translate that wellness to them by sharing my story, so that they are able to see and understand that reaching the desired destination is now attainable.

I have worked very hard to resolve my own weight issues and now I want to share my compelling, compassionate and constructive approach to inspire others to start their own journeys to take charge of their lives and to…WAKE UP & Stop Being A Victim Of Your Own Self!!!

How many times have you woke up on a Monday morning and said, “Today is the day I’m going to lose weight”. And then by Noon, you are in the drive-thru ordering a milk-shake, fries and a greasy hamburger. How many Tuesdays turn into the day that you wished you had listened to yourself the day before, but you end up defeated and beating yourself up and well, you messed up already and then you convince yourself, “I’ll Start Next Week”. And the same pattern happens over and over again, week after week, month after month, year after year. Pound after pound after pound…What if you changed your thinking and instead of saying, “Today is the day I’m going to lose weight”, that you woke up and said, “Today I choose to live”.

If I can do it, anyone can do it. All you have to do is have the motivation and be told that you can. My journey is not over and I am on a mission to help others start theirs. Imagine where YOU will be a year from now!!!

I’m on a mission to help others and to inspire the world to “PUT DOWN THE FORK & GET MOVING!!!”   I want to motivate a cultural revolution to encourage people everywhere to Change Fat Into FIT & CHOOSE LIFE!!!  Back To Basics, Common Sense, No Nonsense Healthy Approach To Weight Loss.  No Pills, No Gimmicks, No Products, Just YOU!!!

I’ve been overwhelmed with these types of questions; “How’d you do it, how’d you lose weight”. “What’s your secret?” “What plan are you on?” And when I tell them the trick of simply putting down my fork and starting to move, they seem shocked at my response. I’m not sure, but it seems as if they either don’t believe me OR they don’t want to admit to themselves that the answer is SO easy. And then my response is shrugged off when I couple it with the fact that I was REALLY sick and their reaction is more “Oh, you had no choice then, oh well it’s not that way for me”.

I’m not going to lie; restricting my diet does require a lot of will power. My former fat self ate a LOT and I ate non-stop and always ate right up until midnight. I was a binge eater. I rarely ate breakfast, but I started eating at Noon and truly never stopped until Midnight. I snacked and nibbled and ate and gorged. And my body was a direct reflection of that. I was infamous for sitting down at the dinner table, and inhaling my food and then I would get up and walk to the counter to make toast. And an hour later, I’d be munching on chips. I was fat because I ate and I ate LOTS.

Here are my secrets friends…THIS works for me; it’s not rocket science…

  • Put Down The Fork & Get Moving!!! At least 30 minutes EVERY DAY    DO SOMETHING; some form of movement.  Walking, Jogging, Zumba, Dance Fit, Aerobics, Swimming, Cycling, Weight Training, Dancing etc…
  • UP Protein…If it Runs, Swims or Flies…EAT IT!!!     Fish/Seafood, Chicken/Fowl, Beef, and Pork.   In that ranking order.
  • Water; Drink It, Drink Lots of It!  Hydrates your body.  Gives you energy. Flushes out toxins.  Helps you lose weight.  Helps with digestion.  Keeps your skin clear.  Helps relieve muscle pain and headaches. Improve mood. Drink water when having a craving…chances are you are just in need of hydration.
  • Make Choices When Counting Calories.  22 Almonds = 153 Calories.     1 Twinkie = 153 Calories.  COMMON Sense.  Food Choices.  It’s not the calories we are consuming but the food choices we are making.   Those 153 calories from Almonds are full of enzymes, nutrients and minerals.   An Apple vs A Cookie Is A No-Brainer.
  • Eat Breakfast.  Eat A Big Lunch.  Eat A Small Dinner.   NEVER skip Breakfast!
  • Eat protein with EVERY meal.  These include: Meats, Peanut Butter, Eggs, Chicken, Pork, Cheese, Nuts, Cottage Cheese, Yoghurt, Legumes, Beans, Fish, Seafood. There are high amounts of protein in many dark leafy green vegetables, grains and legumes.  Kale has more iron per calorie than beef and contains more calcium per calorie than milk.  Spinach is high in calcium.  Other protein:  Quinoa, Soybeans, Lentils, Black Beans, Kidney Beans, Chickpeas, Pinto Beans, Black-eyed Peas, Lima Beans, Peas, Peanuts, Almond & Almond Butter, Cashews, Vegetable Burgers, Tofu, Soy Beans, Soy Milk, Soy Yogurt, Sunflower Seeds, Whole Wheat Bread, Brown Rice, Spinach, Kale, Broccoli.
  • Eat From ALL 4 Food Groups.  Protein, Dairy, Fruits & Vegetables, Oils & Fats.
  • Avoid eating meals past supper time and limit carbs. Eat your carbs at breakfast OR at lunch time and try not to consume any past 4pm.  Change your lunch into your major meal of the day as carbs cause bloating.  This gives the body a better fighting chance to digest and process them and to deal with the sugar spike and sudden drop that happens.  Carbs are used as a fuel for an energy source.  If it’s not being used as a fuel it turns into a calorie and just stays dormant, remains in your body and turns into fat.   This is why Carbs should be consumed in the morning or afternoon, in particular at lunch such as pasta, bread etc., so that the body can use the energy and it’s not turning into fat. You get more energy from carbs than protein so you shouldn’t eat them in the evening because you won’t be able to sleep or relax. Its sugar, it gives you a high.
  • Don’t Fall Prey To Instant Weight Loss Programs!!!!
  • Follow the Rainbow, Eat Colourful Food.  Colourful fruits and veggies help protect against cancers, heart and lung and Alzheimer’s diseases.  They are full of vitamins and antioxidants that are good for your skin, eyes and heart.  They can help reduce the risk of cataracts and macular degeneration.  They help promote strong bones and teeth and help with urinary tract infections.
  • If it’s low-fat or fat-free, check it out FIRST!  Anything low-fat, low-sugar or fat free often means something worse has been added to it such as aspartame or insane amounts of sodium and hidden sugars.  These are not good for your heart and can help you gain weight.  It’s better to go with the real stuff but eat less of it and less often.  Healthier fats are good you and a better alternative but use in moderation; Olive Oil, Coconut Oil, Avocado, Flaxseed, Nuts, Etc.
  • Use Spices Instead Of Salt & Sauces.
  • Be Accountable to SOMEbody That Genuinely Cares.
  • Need Something Sweet In Your Tea/Coffee & Baking — Use Stevia, Cane, or Xylotol .  TAKE OUT and AVOID Artificial Sweeteners such as Sugar Twin, Sweet & Low, Aspartame, Splenda, Sucralose etc. Your best bet is natural HONEY.
  • Eat smaller, more frequent meals.  Eating small meals and snacks throughout the day can help regulate, even speed up your metabolism and help you lose weight.  Never let yourself go hungry.  Having a healthy snack 2-3 hours after your meal is good for your body.  Eating smaller more frequent meals can help stabilize blood glucose levels.
  • Make work; work for you:  Prepare your own lunch, shorten your eating time and take a walk.  Create an exercise program at work.  
  • Make time for YOUR exercise activity and ask for help in carving out more opportunities to fit activity into your day – ask someone to share chores, childcare or perhaps even join you!
  • Eat when you are actually hungry.  Avoid emotional eating; eating when you’re depressed, angry, bored, stressed or using food as a reward when you are happy.  Emotional eating leads to negative associations with food when eating should be about nourishment.  Eating small meals or snacks throughout the day can help alleviate cravings and binge eating.
  • Don’t drink your calories.  (Flavoured Coffees, Pop, Slushie’s, Floats, Shakes, Etc.) Instead drink WATER (Sprinkle Lemon/Lime). Herbal and Decaffeinated Tea.   Stevia Flavoured Drinks.
  • Feel Full On Fewer Calories By Eating Fruits & Vegetables With    Every Meal. It adds more fibre to your body.
  • Stop drinking ALL POP. Coke, Pepsi, Gingerale etc., are all VERY high in calories and full of sugar (13 tsp of sugar) and laced with preservatives which make you want to eat more.  This includes DIET sodas; they are laced with Aspartame which is horrific for the body, brain and nervous system. 
  • Have A Cheat Day.  Once a week, treat yourself to one indulgence such as popcorn. Don’t make a party of it, just look forward to it, and plan on making it the same time, same day, every week.
  • Use vinaigrettes such as Raspberry, Balsamic, Italian, Pear, Apple, etc. rather than the creamy heavier sauces and salad dressings.
  • Know where SUGAR is hiding.  Read Your Labels.  ANYthing ending in OSE is sugar.  Glucose, Sucrose, Fructose, Lactose. Corn Syrup and all derivatives.  CANCER FEEDS ON SUGAR!!!
  • Add these words to your vocabulary:  Quinoa, Kale, Chia Seed, Flax Seed.   Kale is known for preventing and reversing arthritis, heart disease and a number of autoimmune diseases.  Quinoa is a complete protein; contains all nine essential amino acids and contains iron and vitamin B2 for brain health.  Chia helps balance blood sugar and adds omega 3 oil to your diet and is very high in anti-oxidants.  Flax is a super food that fights diabetes, cancer, inflammation, heart disease and is a mood booster.
  • Get a full night’s sleep and take more time to relax during the day.  Sleep directly affects two hormones in the body; Grehlin and Leptin which effect appetite.  When the body suffers from lack of sleep, it disturbs the hormonal balance, which can lead to weight gain.  The ideas, concepts and opinions expressed in this workshop, “Shape Up Brantford are intended to be used for educational purposes only.
  • Alter Your Vocabulary.   Start Talking Like A Success Story!!!   Change Your “I WISH” Statements Into I WILL” &  “I HAVE”

My Weight Loss Journey ~ Two Years Of Living FIT, FAB & FREE!!!.

Return To Slender ~ 3 Day FITacular!!!.

Return To Slender ~ 3 Day FITacular!!!.

Minnery’s life keeps changing for the better | Life | Paris Star.

Almost To Goal…

I’m almost to goal.  I’ve almost lost one half of my former self.  My once 300 pound, 5”2 frame is now heading towards the 150 goal.   It is within grasp. It’s so close I can taste it like a HUGE Strawberry Sundae.  18 months of “weighting” to see that number that I have salivated over is upon me.  I’m on the final descent now, just about ready to land after one helluva journey.  There is no telling WHEN it’s going to happen, just that it’s fast approaching; it could be within months or within weeks.   It is now a “weighting game” as we all brace for impact.    It’s anyone’s guess but truly I don’t man this body craft anymore, there’s a higher force steering it;  I just hang on to the reins with a huge white toothed grin and let it take me wherever its headed.

Many people are messaging me and asking me HOW?  What do I eat, what have I done to do this and it seems that everyone wants my secret.   There’s no secret.  Folks, I can’t emphasize this enough, it’s REALLY EASY.  It’s so simple….in fact it’s probably the easiest task I’ve ever accomplished.   It was a no brainer.   Healthy Eating, Rational Thinking, Exercise, Lifestyle Change,  Prayer, Remove the Toxic Damages, Eliminate The Negativity, Invite Positive Energy, Experiment With Recipes, Immersion In Healthy Food Education, Read, Journal, Blog, Surf The Web For Information and…100% narcissistic commitment to ME!!!

What have I done to lose half of my body size?   Simple Steps.

  • Walk EVERY day.  No matter the weather, walk every day.  At least 5-8kms.  Now I walk twice per day, morning and evening.
  • ZUMBA classes at least 3 times per week.   As I am now a Certified Zumba Fitness Instructor, my schedule is quite challenging as I take five (5) classes per week and I teach another four (4) classes per week.
  • Without fail, there MUST be some form of physical activity every day!!!
  • Stop Drinking ALL Pop, including Diet Pop.  Drink only water, decaf tea, hot liquids, Stevia flavoured water, Zevia Cola.
  • Add Fruit Smoothies to your diet, and use WATER instead of Milk.
  • Limit Milk intake to just two (2) glasses or serving per day.
  • No indulging in chocolates, cookies, chips
  • Cease ALL visits to the drive-thru at McDonald’s, unless choosing healthy alternatives.  Try to avoid them all together.
  • When out dining, always choose the healthy choices section.
  • Eliminate ALL eating past 8pm.
  • Add Green and COLOUR to my diet in the art of salads, veggies and fruits
  • Add nuts and fibre to my plate and my snacks
  • UP protein, LOWER carbs.  And limit eating carbs to morning or afternoon
  • And most importantly…GET MOVING.

What I can tell you is this; you have to get a mindset, a total selfish ego enhanced mindset that this is about YOU YOU YOU and nobody else.   It’s a full on commitment of TIME.  It took me DECADES to get to where I was in August 2010; and I knew full well that it was going to take TWO YEARS to get the weight off safely and healthily.  I was faced with the thought of 24 month battle.  THAT HAD TO CHANGE… I had to change that thought process IMMEDIATELY.   Resetting my brain to stop calling it a battle and refer to it as a journey allowed me to start looking ahead to two years of sobriety, two years of a total lifestyle change and setting realistic attainable goals.

I knew what I had to do; I have always known what to do and how to do it.  It all came down to making choices that were affecting my entire existence and if I wanted to stay here, I had to STOP making THOSE choices and CHOOSE LIFE!!!

I have done this 100% on my own.   Contrary to “rumour” out in the community, I have NOT had gastric by-pass surgery nor have I had ANY form of medical intervention in the way of clinical programs. I am NOT on Herbal Life, Visalus OR ANY other program.  No pills, no shakes, no products, no quick-fix remedies.  I have done this MYSELF through the help of MY weight loss guru…the local grocer!!!

I had to stop focusing on losing weight and start focusing on getting healthier, through getting fitter and trimmer.  Those positive elements combined with the obvious outer transformation are a constant reminder that This Fat Gal Is Winning!!!

“The soul always knows what to do to heal itself, the challenge is to silence the mind.” ~ Caroline Myss


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