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Have Some PIE: Powerful Individual Evolution
 Evolution is widely accepted as the gradual change of species over thousands or millions of years. The process of change – radical evolution – is much harder to accept on the individual basis. Reaching the next level in your individual evolution may involve not just the shedding of weight, but the shedding of the self-imposed limitations that once defined you. Valerie Myers, a behavior psychologist at the Pennington Biomedical Research Center in Baton Rouge, La., explains the process of lasting change starts with internal factors and then moves to the external factors of weight and appearance.
Goal-setting is the first step in charting a new course in life, but the fear of disappointment keeps many from formal (written, verbalized) goals. Myers recommends that we look at goals in two categories: Short-term goals that can be accomplished in the near future and long-term goals that will be reached over an extended period of time. Documenting goals will provide a sense of purpose, direction, and feeling of success. When failures come, Myers explains that we can ‘learn from “failures” so you can make changes for a more successful future.”
Quality goals are documented and they are also SMART:
• Specific – “I want an A1C of 6.5” vs. “I want to be healthier”
• Measurable – You must be able to evaluate the goal
• Attainable – Is the goal something you can reach?
• Realistic – How realistic are your goals?
• Timed – When will you have it done or re-evaluate?
You can merely ‘think’ about shedding your previous limits, but Myers says a state of ‘contracting’ will empower you and add a sense of accountability. Formalize and share your goals in a support setting or with a healthcare professional. Evolution is powerful stuff, but it can happen in your lifetime.
Full of Cheer
 The holidays are in full swing and during a time when merry-making is defined by the amount of social eating and drinking in which one participates, having a game plan for Christmas weight maintenance – or even loss – is crucial. Reach for high density, low calorie food at parties and make calorie price tags part the holiday bargain-shopping sport. Look for whole-grain offerings on the party tray because low-fat pretzels, crackers and crispbreads are not only full of complex carbohydrates and fiber, but they will give you staying power when the heavy-hitting delicacies and mixed drinks make their rounds
Here are some examples that will fill you up without weighing you down: Add a handful of nuts and colorful cranberries to yogurt for a yuletide parfait; juicy melons are a delicacy this time of year, but that rare fine will be full of vitamins and a very high water content; and, while a slice of apple pie will costs you 400 calories, you could enjoy the bounty of five raw apples for the same price tag (can’t eat five apples, can ya?).
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SPOTLIGHT NEWS
The standard chunk of Lorem Ipsum used since the 1500s is reproduced below for those interested. Sections 1.10.32 and 1.10.33 from "de Finibus Bonorum et
The standard chunk of Lorem Ipsum used since the 1500s is reproduced below for those interested. Sections 1.10.32 and 1.10.33 from "de Finibus Bonorum et
RECIPE OF THE MONTH
The standard chunk of Lorem Ipsum used since the 1500s is reproduced below for those interested. Sections 1.10.32 and 1.10.33 from "de Finibus Bonorum et The standard chunk of Lorem Ipsum used since the 1500s is reproduced below for those interested. Sections 1.10.32 and 1.10.33 from "de Finibus Bonorum et
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