Weight loss support with a spiritual element. I will keep you posted on my journey in the hopes that you will join me in becoming the person God wants you to be. Don't worry about being religious. Come as you are.




Saturday, March 31, 2012

Paul Harvey

This is pretty haunting considering how long ago it was presented by Paul Harvey.

http://www.youtube.com/watch?v=ZaGVCO6CByQ

If You Have a Daughter/Granddaughter

http://kateelizabethconner.com/ten-things-i-want-to-tell-teenage-girls/

Is Weight Gain Contagious?

Sharon had some interesting information on this topic in her blog a few days ago.

Take a moment to think about friends and family. Are a significant number of them obese or overweight? Do we hang around with people with whom we have something in common? Is it more comfortable to overeat with other overeaters?

In my closest group of friends that I spend the most time with I am the only one who is obese. Could this be part of my motivation to lose weight? There is a lot of obesity in my family - is it easier to overeat when I am in their presence? I have another good friend, Annie, who battles weight like I do but we don't get to spend as much time together as we used to and both of us are always working on it. Another good friend, Janie, has been a natural slim all her life but is very, very supportive. She has always been my cheerleader. Annie and I commiserate. Jean Ann, another good friend, is a natural slim as well and when we go out to eat with her and her husband, I can always tell when she is full. She takes a deep breath and leans back a little and leaves food on her plate. Doesn't she realize she is paying for that food and should eat it? She often takes some home with her. Carol stays a normal weight but she keeps an eye on it and stays active. Jo is pretty well in tune with her appetite. Jo loves vegetables too. She would take a bowl of broccoli over a piece of pie.

This is probably something we should all think about. Do we avoid the gym because we assume everybody there is in shape? That's not true, by the way. Do we eat little in the presence of others and then binge at home or eat in private? The social aspect of this is very important and we really don't discuss it very much. We have something in common with our blogging buddies - losing weight. We also have something in common with our circle of friends and our families at times - eating.

Overcoming the social pressures to eat is a formidable task. It happens when we no longer feel like we "should". It happens when we realize they will get over it if we choose not to have birthday cake because we know the consequences from past experience. It happens when our desire to lose our weight trumps any social reasons to overeat. If someone asked you to participate in a bank robbery or pressured you to shoplift, why would you refuse (I am assuming you would refuse :-)?  A friend wants you to help him/her cheat someone. Someone wants you to lie for them. We refuse because it does not fit our self-image. I don't lie because I am not a liar. I don't steal because I am not a thief. We won't overeat anymore when it doesn't fit our self-image.

Be careful out there today.

Friday, March 30, 2012

Foodie Pen Pals

http://www.theleangreenbean.com/foodie-penpals/

Deb is where I got the idea. I signed up!

Diseased?

***What some call health, if purchased by perpetual anxiety about diet, isn't much better than tedious disease. ~~ George Dennison Prentice

My sister probably knew I would swipe this so I won't disappoint her. Please read her blog today. She has some very interesting facts there  www.jensgyrations.blogspot.com

I had never associated diet with disease. A chronic disease is something we have to live with. It can hasten our death. A diet really is just a plan of eating. It could be argued that many have no plan at all - they react instinctively to eating cues other than true physical hunger. You and I already know the list.

We don't have to live with this disease called die with a "t". I have been anxious many times over eating/not eating/how much to eat/when to stop eating/what to eat/on and on and on. I was making a career out of diet. I would have a Ph.D. in killing myself - Dr. Myra Baldwin, Ph.D.D. - a doctor of philosophy in diet - R.I.P. She ate herself to death.

There are many diseases that can be cured and won't cost us anything - no doctor visits, no prescriptions - just our own effort. How neat is that? The money we were spending on junk food, doctor visits, and prescriptions can now be used to buy healthy food and a gym membership. Heck - we wouldn't even need the gym membership - just a good pair of shoes for exercising on our own.

I weighed 192 this morning. I weighed 198 at the beginning of March and my goal was a 5 lb. loss. My goal for April will be 5 lb. as well. I will be in the next lower digit - I haven't seen the 180's in a couple decades or so. My eating plan is my own based on information concerning health and wellness. My recovery has been long and arduous and many of you are somewhere on your own recovery plan. The hardest part is the mental/emotional part for sure. Would you agree? Have a wonderful, successful, and controlled day.

Thursday, March 29, 2012

Re-Enactment

Is today going to be a re-enactment of yesterday? Should it be?

It is so easy to just plod along without making any changes and re-enact the yesterdays. Most of us who struggle with this do not want a re-enactment because we know there is a better way. We already know the script for yesterdays that left us discouraged and feeling defeated.

Guess what? We get to write the script for the rest of today, tomorrow, and the rest of our lives. We don't want to copy that old script. We already have those lines memorized.

We need a title (The Adventures of (your name goes here) as She/He Finally Gets It Right).

Now for the plot: A cute, but chubby person faces many challenges in his/her quest to achieve normal weight.

We need the hero/heroine - that would be you/me. We are the good guy; we ride the white horse and wear the white hat and our gun never runs out of bullets. We shoot straight and always win in the end - always.

Do we need some supporting actors and actresses? Sure - few things are done in a vacuum. Notice these are SUPPORTING actors and actresses - blogging friends, challenge friends if we are in one, our trainer if there is one, family (the supporting ones of course), friends that support us as well. We need to be our own best friend too.

Mwa, ha, ha - now for the villain -that would  be the old you/me - this turd throws all kinds of problems our way. The self-talk tests our resolve and makes us feel insecure. We also don't trust ourselves to do the right thing. We kind of liked that villain - he/she wasn't so bad. We are pretty comfortable with the villain because we know what to expect and can deal with being less than we are capable of being. The villain has us right where he/she wants us - believing the lies that we can never weigh our healthy weight. The villain knows if we believe those lies; we will behave that way. The villain has to die. We are the ones who have to do it. We are the only ones who can save our universe.

Let's win the Academy Award.

Wednesday, March 28, 2012

Postscript

http://www.godvine.com/Shy-Boy-and-his-Friend-Shock-the-Audience-with-The-Prayer-Unbelievable-1318.html

This was on Al's blog. Remember the Susan Boyles performance? People prejudge by appearance. It's unfortunate but we have all done it. You can see it the audience and in the guy in charge of the show.

This goes along well with my other post today about Michael Moore.

Michael Moore

Do you take Michael Moore seriously?

When you first viewed this picture what were your first thoughts? I want your honest answer.

I have been mulling this post over in my mind because I have looked like Michael Moore does. At 250 lb. I was treated like I didn't have any feelings and wasn't taken seriously because of my appearance. I commented on the blog of someone the other day who was relating how she was treated during a job interview. I told her she probably wouldn't have been treated so inconsiderately had she been of a normal size. She also did not speak up for herself as she should have. I wouldn't have either. We internalize so much and then try to eat it away.

This is also why so many of us have trouble becoming a different person through weight loss. It's new territory and being insignificant has its perks. Nothing much is expected of us. People aren't watching to see if we gain the weight back. We don't have to compete with others for jobs, dates, or appearance.  So you see, it's not all bad. It's not very good either. What do we dream about in the privacy of our thoughts? Do we imagine being on stage? Do we imagine sexy people paying attention to us? Do we dream of being athletic? Sure we do.

Let's dream dreams that we can make come true. We can reach our goal weight. We can be in charge of what we eat. We can wear nice clothes. We can NOT look like Michael Moore. Regardless of whether it is fair or not, we are judged by our appearance. We do it ourselves. We are all affected by the appearance of others. It's just the way it is.

Take care.

Tuesday, March 27, 2012

Already Gone

***So often time it happens, we all live our life in chains, and we never even know we have the key.  ~The Eagles, "Already Gone"


Have you read the blogs of people who cannot, will not, don't want to, fear, procrastinate, mess around with, are defeated by, and whatever else comes to mind -  breaking the chains of overeating? How do we reach down and find it within ourselves to do this? It is there. It has to be there because eating is a choice. What we eat is a choice. How much we eat is a choice. All these choices that include exercise, drinking water, and getting enough rest are there to be made. I was considering following a blog earlier today and went there to check it out. This person was talking about a large weight gain, described all that was eaten the past weekend, told about the drinking that she had been doing, and also that she had exercised only once in the past week.  I didn't follow.


This was not a weight loss blog. It was a "like me and help me rationalize my poor choices" blog. I hope she has fun blogging because that's all the fun there will be without some major attitude shifts. I understand that it is her blog and she can blog as she pleases.  I also understand I don't have to follow - that was my choice.


So as not to be holier than thou I will tell you that I have been guilty of all these things but I wasn't presenting myself as someone who was trying to lose weight at the time.  I have done self-destructive things that I am not proud of but I was not telling others that I wanted to get to goal weight. Talk is cheap. Actions speak louder than words.


I have read a few blogs where people are eating a lot of calories - 2,000 and more - a day and the intention is to exercise at a level that will not only burn off the extra calories but lose weight. I hope it works for them but I doubt it.  Each body is different and burns calories at different levels depending on several factors. Making it a math problem misses the point I think. This level of exercising is a perfect scenario for intuitive eating because healing muscles need protein and vitamins and minerals in order to heal. There has to be greater hunger from such exercise and since we already have trouble stopping, it would be very easy for me to justify eating too much because of the exercise. Maybe those people are better at stopping than I am and also better at keeping the compulsion under control. 


We take our height, weight, and whatever calories it takes to maintain our chosen goal weight then add the calories we burn through our chosen exercise and we weigh and measure and hope we did the math right because we wouldn't know what and how much to eat otherwise. We need our BMR, our BMI, our body temperature, and the shoe size of our maternal grandmother to get this right. (I made those last two up)


I know for many, the structure is necessary for a time. We have failed so many times that we don't trust ourselves to do the right thing. We need the boundaries set for us because we just can't do it yet. I have been there and I understand it. I hope that as we learn about real food and healthy living all this won't be necessary. Can't we just get hungry and see what's in the fridge or the cupboard?  The chains will have been broken and we will be free to eat and live within our own boundaries, boundaries that work for us, boundaries that work without chains. If only foods that support health are there, what's the problem? If there is a bowl of fruit in the kitchen in plain sight that's a good choice. If there are vegetables ready to go in the fridge and maybe some hard boiled eggs - mission accomplished.  Yesterday for supper I had a hand full of almonds, a hard boiled egg, and an orange. 


Be well.

Monday, March 26, 2012

How Clever Are We?

I am so clever that sometimes I don't understand a single word of what I am saying. Oscar Wilde

We know all the right words to say don't we? We can give advice at the drop of a hat. Do we take our own advice? I am much better at giving advice than taking it.

We tell other people not to worry about one mistake or get back up and start again or drink extra water or get more exercise - is that what we do ourselves? Often we try to make people feel better then mope around ourselves when we aren't perfect.

What if we gathered up all our comments on the blogs of others, analyzed them, and determine if we would be encouraged if we received those same words. When we are in control of ourselves it is easy to give some tough love or point out the shortcomings of someone else. When we are slipping up it is easy to commiserate, understand, and say it's OK - not much damage was done.

Do you formulate your comments based on what you think the person needs right then? I have read the blogs of some very nice people who are truly reaching out. Do you formulate your comments based on how you are doing at the time? I think I find it easier to give advice when I am doing well. I find it easier to commiserate when I am not doing so well.

When we are at the top of our game we need to always remember how quickly we can fall. Those of us in the downward part of the cycle can remember how it was when everything seemed to be going our way. We thought we would never fall again.Guess what? We did. As we become a different person there is that pushback from our old self who will not give up without a fight. We are too easily beaten down by the old self who does not want to die. We run to that person when things get hard rather than looking to the new person we want to be to get the vision again. Can we be comfortable with being that new person? Only time will tell.

Sunday, March 25, 2012

Warning Labels

How long did it take us as children to learn not to touch something again that was hot? That was a pretty quick study wasn't it?

How long is it taking us to learn not to overeat (oh, about most of my life I would say).

Do we go back to that stove to check if it's hot again and touch it? How many burns does it take to accept that stoves are hot and should not be touched with bare skin?

There are warning labels on so many things - cigarettes, medications, equipment, toys, etc. Do people pay much attention to them or is it there so the manufacturers can avoid lawsuits? Have you heard some of the warnings in some of those commercials for various drugs? The one for Viagra was amusing - 4 hours? Joke - do you know what you get if you mix Viagra and Rogaine? Answer - Don King. Yuk, Yuk. Anyway -

What would the warning label look like on the birthday cake from a bakery? Warning: May cause dental cavities, diabetes, obesity, and lack of energy. We haven't paid much attention have we? We go ahead and eat it anyway because those things happen to other people. Other people come down with these terrible diseases and conditions. We have dodged the bullet so many times that it becomes comfortable to tell ourselves "not me". We can keep going back to the cake because we weren't diagnosed with diabetes the last time we ate birthday cake, therefore, we can do it again (and again and again).

However, I have had dental work done, am obese (working on it), and have suffered from lack of energy before cutting back the carbs significantly. Developing diabetes is not something I care to do. The other 3 are enough for me thank you very much.

What does the warning label look like on the apples? the organic vegetables? the raw almonds? Haven't seen one.

Friday, March 23, 2012

How to Eat an Elephant

You see, what I had to remind myself was that what might at first appear as an overwhelming task, or something I couldn't see myself doing, would be resolved by simply taking one step at a time, or one action at a time, over and over again. 

Projects, problems, or one's own need to learn a new job or career skill has the same application. Every difficult goal that, at first, may be viewed as an insurmountable obstacle can be resolved when you implement a strategy that requires only one-step at a time. Each action taken moves you forward, continuous progress is seen, and the final goal is closer and closer until it is accomplished.  (read the whole story at jensgyrations.blogspot.com)

Those who have a lot to lose get overwhelmed sometimes I think. Thinking of how long it will take at X pounds per month can look discouraging. Al has a good challenge going by having people eat the calories that they will be consuming at their goal weights. The water has to become second nature as does the exercise. The level of eating has to be accepted as a part of life as well. Challengers have to meet a daily goal and that is all that is important. If we drink the water, get in some activity, and stay at or beneath our calorie cap who cares how long it takes? It is easy to look at that calorie limit and think "That's all I get?" when if we would take the time to prepare tasty food with lots of vegetables and fruit for dessert we might think, "I get to eat all that?" I used to fall in a rut by not taking the time to make attractive meals. It was too easy to get out the cottage cheese. I didn't stay with it.

We all know how to eat an elephant - one bite at a time. This works for any task that seems huge. When I mowed yard I would mow off a chunk and when that was done I had reached a goal which made it easier to progress to the next chunk and then the yard was done. I needed to get a pair of slacks done once that I had stopped sewing on but really wanted to wear them. I think they just needed the zipper, waistband, and hemmed. I set the timer on the stove and the deal was I would work on the slacks until the timer went off. It didn't take me long to finish them doing it like that. My students used to tell me about novels they had been assigned to read. I told them to take the total number of pages and divide that by the days they had to get the novel done. They then knew how many pages per day that would get them done with the novel on time. At Weight Watchers my goals were the upper part of the digit, then the lower part of the digit, and then the next lower digit. It helped keep me going.

Let's not look at our total desired weight loss but rather making each day a success. The weight will come off and the goal will be reached one day at a time. Do you have any goals that represent one bite of the elephant at a time?

Thursday, March 22, 2012

Can Food Be Therapeutic?

ther·a·py - from Dictionary.com


[ther-uh-pee] Show IPA
noun, plural -pies.
1.
the treatment of disease or disorders, as by some remedial, rehabilitating, or curative process: speech therapy.
2.
a curative power or quality.
4.
any act, hobby, task, program, etc., that relieves tension.

Is obesity a disease or a disorder? Most of us would probably agree that it is a disorder. What treatments are there for such a disorder? Would those treatments then be considered therapeutic? Is obesity the real problem?

I have heard people say that physical therapy is painful. Is obesity therapy painful?

Is there a cure for this disorder? Of course - we don't like the medicine however.

#4 is interesting - therapy is something that relieves tension.

Can the same food that created the symptoms of this disorder be a part of the cure? Some foods have had to go forever for some of us. We must learn to enjoy and eat different foods. Some of us can have a piece of cake and not go off the deep end; some of us cannot. It is what it is. Nobody has ever died from lack of cake I am pretty sure. Obesity is really a symptom not the disorder itself. We have often treated the symptoms without getting to the illness. This is why the mail-order diet foods won't work. The food isn't the problem. It's like going to the doctor with a broken leg and he/she prescribes insulin. We have to be our own physician. Sean Anderson is a perfect example of someone who finally got it. He was 505 lb. I believe when he decided to take matters into his own hands. You might want to pick up a copy of his book, Transformation Road. 


In "Fat, Sick, and Nearly Dead" the main character had a skin condition that cleared up when he started juicing, exercising, and taking care of himself.


I have seen lists of super foods -  here's one - http://www.webmd.com/diet/guide/10-everyday-super-foods?page=2


Have any of you experienced a condition that cleared up or greatly improved when you started eating in a more healthy manner?

Wednesday, March 21, 2012

We Are Failures

Failure should be our teacher, not our undertaker.
Failure is delay, not defeat.
It is a temporary detour, not a dead end.
Denis Waitley
American Author and Motivational Speaker



Everyone who reads this has been a failure. Some of us have been repeated failures. How do we deal with this common experience?


Each time we have failed we should have learned something. I am especially hard headed evidently because I have committed the same failures repeatedly. I must think it is fun or something.


I guess the only redeeming quality of this is I have kept coming back and trying again. I have only tried I guess. As Yoda said, "There is only do or do not, there is no try".  I did not "do", I only tried. I just kept delaying success.  Detour after detour. I never found the dead end try as I may because I  have kept coming back for more disappointment. I even took the same path over and over again.  What's up with that?


Isn't this an encouraging post? :-)


Success should be our teacher, not our enabler.
Success is a step forward,  not a step back.
Success can be permanent, not a temporary event.


Success can become a habit. It can be what we expect of ourselves. It can become so normal for us that failure is a thing of the past. I think that feels a lot better than failure. 


Let's determine that each night when we lay our heads down for a sweet sleep that we will be happy with the day. Have you ever tried to fall asleep and things are keeping you awake? It's often regrets and rehashing the shortcomings of the day. It doesn't have to be that way does it? Each time we eat something we make a choice. It is always a choice. It doesn't matter the situation - it's always a choice. We choose each day whether we will be able to fall asleep peacefully or not.


I like peacefully better. 


Take care.





Tuesday, March 20, 2012

New Attitude

I ate a piece of cake last night.

This is not something to brag about at all. I chose to have it after thinking it through. I was at a dinner and decided to have dessert. I know it may slow me down a bit but in the event I gain 2 pounds when I weigh in on Thursday I am not going to blame it on one small (I chose the smallest piece that was available) piece of cake. You know how some will have a pretty substantial gain and admit they had one small piece of cake so that must be it? Who do they think they are kidding?

The great thing is I did not come home and binge. My old attitude would have been "I've blown it so might as well eat all I want tonight because tomorrow it's back on track for me." Today is my usual routine again. I had a Raisin Bran muffin for breakfast before going to Bible Study Fellowship. This is a great recipe. It uses an entire box of Raisin Bran. I substitute whole wheat flour for the white flower and use Stevia in the Raw for all of the sugar. Those two things alone make them a much better food - substitute some good carbs for bad ones and eliminate most of the refined sugar although there is some in the Raisin Bran cereal I am sure. I am going to look in the health food store for a better alternative to the national brand of the cereal and will probably have an even better breakfast muffin. I add lots of walnuts to the recipe and use eggs from the farm from real chickens that are down on the ground and free range like they should be. They are not fed the feed with the hormones and GMO's and all that. Norma of Welcome to my World talks about quinoa flakes - I'm thinking I could use those and add my own raisins. I have never seen quinoa flakes but have never looked for them either. I have noticed almond flour is available so that may be something else I try in this recipe. I add lots of cinnamon and my home made vanilla extract. They are really good. I use real butter in them but I have also read that applesauce can be substituted for half the fat. The recipe makes over three dozen muffins that freeze beautifully so I figure those butter fat grams are spread over quite a few servings. The applesauce would cut that in half so there's a thought as well.

For lunch it was chicken salad on some Wasa crackers (low carb), some red/yellow/orange bell pepper strips, and an orange for dessert.

I am thinking of a baked sweet potato for supper with some cottage cheese and maybe a small salad. I have a bowl of fruit mixed up (fresh pineapple, mango, peaches, green grapes) for dessert.

I was considering doing a 30 - day challenge that eliminates all dairy and grains for a month. It is sounding less and less appealing so I am going to decide against it. I eat little dairy as it is but I do enjoy half/half in my morning coffee and almond milk just doesn't do it. I need to try to develop a taste for black coffee. I have cottage cheese once or twice a week. I like yogurt every now and then as well. I will say that I don't eat cheese now as I was thinking about the challenge and started weaning myself off of cheese. I really can't say that I miss cheese.

I have found a sprouted grains bread I like and have switched from peanut butter to the almond butters. I did find an almond butter at the Amish store that only had almonds listed as the ingredient so I will be getting some of that.

I have read my package of Stevia in the Raw and it seems to be just Stevia without all the chemical processes used for Splenda or the additives. I guess I am just not ready for such a "stark" eating plan.

Anyway - you were probably ready for a break from all my sermons. Be careful out there today.

Monday, March 19, 2012

Physical Therapy

I have heard people say that physical therapy is quite painful. I don't know as I have never broken anything (maybe stubbing a toe but nothing can be done about that).

Is losing weight physical therapy? I guess if we thought about it, losing weight is physical therapy. Adjusting food intake and energy output can be viewed as painful.

Physical therapy is used to get back to normal movement and range of motion. It is painful because the body is pushed to new limits for the purpose of returning to normal.

I'll bet when the physical therapy is completed the patient is glad for the pain that had to be endured in order to get full use of his or her body again. Won't we say it was worth it when we get our weight off?

The only difference is after an injury we are working with a physical therapist who tells us what to do and helps the patient to perform the exercise that will return him/her to normal or very close to it. We have to be our own physical therapist when it comes to exercising and weight loss. Can we be hard enough on ourselves?

Same for a personal trainer. Would we push ourselves to the limits that a personal trainer pushes us? Probably not. It's the job of the personal trainer to push us. We will do for a personal trainer or a physical therapist more than we would ever do on our own.

I read a funny story once somewhere and it mentioned how we willingly take our clothes off  for a doctor but if our mechanic did the same thing we would be insulted. It's our perception of the other person and our trust in their skills that causes us to do as they say. I probably wouldn't trust my doctor to put a new transmission in my car either.

Maybe we just don't know what we are doing and therefore don't trust ourselves to do it right. We would gladly pay someone else to do it for us. In fact, we tried it. I wonder how much money I have wasted on gimmicks, equipment, and other things that I convinced myself would do it for me.

You just can't get good help these days.

Take care.

Sunday, March 18, 2012

Amish Information

http://christianity.about.com/od/Amish-Religion/a/Amish-Beliefs.htm

I had a thought on the way to the Amish grocery store yesterday. I doubt that the Amish care about how many carbs they eat or fat grams or if they should cut out grains and dairy from their diets. I can't imagine any of them planning out meals and I have never seen them at the gym or in any of my step aerobics or Jazzercise classes. Amish women probably don't fret about how their hair looks or if their butts look fat. They don't count the ounces of water they drink each day either. They don't weigh and measure their food and I doubt they have ever heard of BMR or BMI and probably don't consult height and weight charts. They don't walk around with ear buds in and checking their email on their smartphones. I have noticed that my Step Aerobics instructor cannot stand for it to be quiet. If it is she will start asking about the weather or ask what was in the paper that she didn't get to read. She will ask about what people are having for supper or whatever else she can think of. Why can't we stand for it to be quiet and still?

I would freak out if a buggy full of Amish women showed up at Jazzercise. They don't have time for it anyway. They work hard all day, eat full meals that we would probably analyze and dissect followed by head shaking and  wonderment over how they can eat like that. Hasn't anyone told them the dangers of cholesterol and carbs for crying out loud?

I have read some stories about longevity and where these people who live to be over 100 live. It seems they live in areas that are unpolluted, worked hard all their lives, and had a positive attitude. They were faithful people as well.

Are we making this too hard?

Saturday, March 17, 2012

Top O' the Mornin' to Ya!

I am going to plant peas today as that is a tradition for gardeners (I think). I have already planted potatoes, some green onions, some lettuce, and noticed while working in a raised bed yesterday that some lettuce is volunteering from last year. The rhubarb is coming up and the strawberries are perking up. I have been pulling up henbit by the bucket and there is much more to go.

I have Jazzercise this morning at 9 a.m. and will then be going to an Amish store close to Fountain City with my mother and sister. They make sandwiches there and when you tell them whether you want white or whole wheat bread they get a loaf of their home made bread and slice off two slices for the sandwich and put so much meat, cheese, and vegetables on it they have to press it down a bit to wrap it with saran wrap. The sandwich costs $3.

The Amish are big eaters. They also spend their days working hard - constantly busy. If you watch an Amish woman she always moves like she is in a hurry - this is normal for her. They don't use any buttons on their dresses which they make themselves. The dresses are fastened with straight pins. I guess buttons are considered adornment. They don't have mirrors as this is vain to them. Having no electricity in their homes means the "world" is kept out of their family time. Not a bad idea I say. We would howl to the moon without television, radio, computers, and the many other devices we hold dear. Sundays are sacred. This store we will be visiting will not be open tomorrow. It never will be.

I have never seen an obese Amish person. They don't have time for it. They eat big meals of home made food and then go out and tend their farms with horses. They travel by buggy and all the hubbub of this world that drives the rest of us crazy is lost on them. They have a sense of community. We don't even know our neighbors much.

The women don't wear make-up and the young girls who make our sandwiches look so fresh, clean, and innocent. They are courteous and show respect. There is no jewelry, piercings, tattoos, or any of the other things this world deems attractive. They don't need those things. They are content with how they are naturally.

We could learn a lot from the Amish.

Friday, March 16, 2012

Wish Upon A Star

Susieannabella has an inspirational quote on her blog - "You can make a wish or you can make it happen".

Star light, star bright, first star I see tonight,
I wish I may, I wish I might,
Have the wish I wish tonight.

It would be nice if it was that easy wouldn't it?

Rabbit's foot.
Four leaf clover.
Find a penny, pick up, all the day you'll have good luck.

Are you superstitious?

Black cat walking in your path.
Walking under a ladder.
Breaking a mirror.

I have heard that athletes are very superstitious in general. They wear the same underwear for every competition or they have some ritual that they believe will bring them good luck.

We have some rituals as well. It is called the cycle of yo-yo dieting. Diet/Lose/Slip Up/Gain repeat. We also have some mental rituals when the going gets tough. I thought the tough got going at that point. Our overeater brains start thinking of eating and so there has to be a good excuse, a ritual, a slogan of some kind. We need to "get it out of our system" so we can start fresh. We can't just choose to eat, there has to be an excuse, a reason, a rationalization so our conscience doesn't suffer too much. We can then feel virtuous about "getting back on track".

OK so where's the good luck for weight loss? I haven't found it, have you? I still look for it at times and that would be when my weight goes in the wrong direction for the week (like this last one). I did not focus as I should have but wished for good luck yesterday at the scale (which showed a .5 gain) - lucky I didn't gain more than that :-)

We also get superstitious at times. What terrible things might befall us if we eat this or don't eat that? We could lose muscle; we could slow down our metabolism; we might get sick; somebody might be insulted if we don't join in the food fest; the food might spoil; the food might be wasted (there are starving kids in Africa for crying out loud); you get my point.

Have a great one.

Thursday, March 15, 2012

You're Beautiful

You're Beautiful



In case you haven't heard it lately, let me lean and whisper close...
You're beautiful. (handsome)
Not because of the clothes you wear.
The number of candles on your cake.
The color of your skin or hair or toenail polish.
You're beautiful/handsome simply because of this...
You are made in the image of God.
And there's a part of who He is that we only get to see through you.
Isn't that a miracle?
You are a miracle, my friend.
You are gorgeous in ways that only eternity will fully reveal.
So stand tall, be who you are, smile that smile
and add your own kind of lovely to the world today.

from:  www.holleygerth.com

Is it getting hard to stay with your weight loss plan? It has been lately for me. I had a good week and then I let up.

It's easy to forget that we have a purpose while we are on this earth. What's your purpose? Is the weight getting in the way? Extra weight pretty much gets in the way of everything good that we aspire to do.

How two people can create another human being that can see, hear, love,  and so very many others things is truly a miracle. Each of us is a miracle. Let's act like one.


Wednesday, March 14, 2012

Steady As She Goes

I think this term was used to describe a ship at sea.

Have you ever had to steady things up? Sometimes we start drifting into bad habits again and making poor choices. When a ship starts to list it begins leaning to one side or the other and there is great danger of it capsizing and sinking in the waters.

Is there something causing your ship to list? In Scripture the tongue is compared to the rudder of a ship. The rudder of a ship is very small in relation to the entire vessel yet it steers the ship and can turn it one way or the other. Words are so very powerful. They can be used to heal and build up or they can be used to express hateful, vile things meant to hurt. Out of the heart the mouth speaks.

The spoken word is like a spent arrow which can never be called back. There was a story about a woman who had gossiped and spread awful things about another woman in her Church. She found out that what she had spread was untrue and went to her pastor to ask him what she should do. He told her to take a feather pillow and walk around the town and scatter the feathers as she went. She did not understand why he was asking her to do this but she did it. She went back after completing the task and told the pastor she had done as he had said. He told her to now go back and gather the feathers back up again. She told him that was impossible they were gone and she could never do that. He said, "So it is with words. Once spoken they can never be recalled".

I imagine many of us have been on the receiving end of words meant to hurt. I know I have. I also carry regrets about things I have said. The opposite is also true. I have received compliments, encouragement, and support through the words of others. It helps keep my ship from listing. I want to do that for others as well.

We talk to ourselves more than we talk to anybody else. Let's use those words to guide our ship toward the safe harbor of reaching our own goals as we help others to do the same.

Take care.

Tuesday, March 13, 2012

The Diet Solution Program

These people are selling a product but there is some good information in the video.

http://www.thedietsolutionprogram.com/burnfatjw.aspx?m=ad&r=aff&hop=boomfyltd

Let's Have a Super Tuesday

***Why Super Tuesday matters to you.

In other words, it's a make or break kind-of-day. On the fate of Super Tuesday (potentially) rests the future of the nation's next president. It was last Tuesday. 
But what if I suggested that today is equally important to you?
What if today was the day that changed the rest of your life? The day that changed all the rest?
What if today was the day you've been waiting for, praying for and dreaming about for years?
What if the direction and arc of your life depended on the outcome of today's events?
What if this was the day you decided to right a wrong, settle a long-running dispute or reconcile with someone you’re currently estranged from?
What if as a husband, wife, mother or a father you decided to recommit yourself to the task at hand - not tomorrow, or someday, but today?
What if the Lord has selected you to play a pivotal role today in the life of a complete stranger?Lamentations323A.jpg
What if today was your Super Tuesday?


A super Tuesday today could be the beginning of a super week.  Why not commit to a full week of some behavior change you have been intending to work on.


What one thing can each of us perfect this week and make the week really super?

Monday, March 12, 2012

The Fine Print

Results not typical.

It's in either really, really small print or someone is talking really, really fast.

This statement is made in products for weight loss and get rich quick schemes. Why, you ask, is it in such small print or in such rapid words - because people wouldn't fall for it otherwise.

In a previous post about "Are You Typical" I wrote about failures. Why not be out of the ordinary, NOT typical, and lose weight in a healthy manner while exercising and building muscle?

Results not typical usually means that the results are usually less than what is depicted in the commercial.

Let's make results not typical mean we did more than the usual, more than the typical. Much more. I think I read somewhere that we use less than 10% of our capabilities. How much better could we have done in school? How much farther could we have gone or could go in our careers? How much more could we accomplish each day? How much more effective could we be in our weight loss efforts? Much, much more in many cases. I know I can do better. I can even sense myself resisting doing better. I am going to have to think about that one. Do we hold back because we are afraid that if we fail we will have that to think about? Are we playing it safe so that we don't do so well it will be expected of us?

What have you and I said about people who have lost weight and then gained it back? We cluck our tongues and shake our heads and wonder how anybody could do that. I have done it twice.

My results aren't going to be typical this time. How about you?

Sunday, March 11, 2012

Ghee

I made some ghee (clarified butter) today. You essentially take a pound of butter and boil the milk solids out of it. It's a pretty amazing process. You can find instructions on the internet.

The reason I did this is because I have become interested in the Paleo Diet. I have been following low carb and have been doing pretty well but Paleo has always interested me. I have not missed sugars and starches on low carb. However, on Paleo you also give up dairy and legumes. This is going to be tough. I will miss cheese, yogurt, and cottage cheese (a lot). I will also miss peanuts and beans.  I still think I am going to try the food plan because it does make sense. I got the book from the library so I could familiarize myself with it and have found many recipes on the internet.

Do any of you follow Paleo? Any tips and/or suggestions?

Keys

With my job at ATM Solutions, I have a tackle box looking thing full of keys for banks and kiosks in Dayton, Cincinnati, and this area of Indiana where I live. There must be hundreds of keys in that box. When I was given that box, the keys were labeled (for the most part). I have stood at doors trying every key on some of those key rings trying to find the right one. It is very frustrating because it was late at night and sometimes cold, windy, etc.

Have you ever had that happen to you? Remember how you felt when you found the right key? The relief of that was wonderful. Those of us who are doing it right know that feeling of peacefulness because we know in time we are going to get into that wonderful room of goal weight/maintenance because we finally found the right key (we had it all the time).

Have you ever tried to get in someone else's car in the parking lot? Have you ever had trouble finding your own car? It makes us feel silly doesn't it? We had the right key but were using it in the wrong door.

That box of keys could represent all the wrong keys with only one that fit the lock I was trying to open. What if I stood at that door and kept trying the same wrong key? Isn't this what we have done trying to lose weight in the past? We go back to what we have done in the past. Of course, often the problem wasn't the diet plan was it? It was our key. It was us.


YESTERDAY'S DOOR

I have shut the door on yesterday,
Its sorrows and mistakes.
I have locked within its gloomy walls
Past failures and mistakes.

And now I throw the key away,
And seek another room.
And furnish it with hope and smiles,
And every spring-time bloom.

No thought shall enter this abode
That has a taint of pain.
And envy, malice, and distrust
Shall never entrance gain.

I have shut the door on yesterday
And thrown the key away.
Tomorrow holds no fear for me,
Since I have found today.
Author Unknown (from jensgyrations.blogspot.com)


What if we find the key that worked but it was the wrong room?


We have to find our own keys to get us into the room of goal weight and maintenance.  We probably only need a few keys like the one for eating sensibly for weight loss. We need another one for fitness. We need the most important one which is our mindset.


We don't need a whole box of keys that don't work (fad diets, pills, magic pills/potions, the latest exercise equipment). 


We just need to calm down, enjoy the journey and be happy along the way, and not lose our keys anymore.


Be well.

Saturday, March 10, 2012

Set Point Theory

LOSING, GAINING AND SET POINT THEORY  
book cover



Seems there's an awful lot going around these days about how tough it is to lose weight and, most importantly, how impossible it is to keep it off. That alone may not be news to you, but what's being put forward more and more frequently as the explanation for this is known as the Set Point Theory. I wrote about one aspect of this in my January newsletter earlier this year, and have since discovered that this theory is considerably more widespread than I had at first realised.

For example, a number of UK newspapers recently reported on the idea that metabolic rate slows whenever weight has been lost. In other words, as we lose fat from our bodies, we need even fewer calories in order to maintain that lower weight. Which means we'll regain the weight if we then don't eat even less. Sounds like a nightmare! (1)

The Set Point Theory states that your body somehow prefers a certain weight, and will automatically set biological reactions in motion in order to stay at that weight. Slowing down the metabolic rate is said to be one of those reactions. Changing the release of appetite hormones (in charge of our experience of hunger and fullness) is said to be another. There may well be other mechanisms that may or may not have been identified.

If, for example, my Set Point is 160lbs and I go on a diet and lose, say, 40 of those lbs, my body will make me regain those 40lbs, overriding my best efforts to stay slimmer. The phrase that's often used to describe Set Point Theory is that "the body biologically defends the elevated level of body fat mass."

The most significant point about this Theory is that the Set Point can become elevated. No explanation has been given as to why a body would defend an elevated level of body fat, and not an optimal, healthy level. Nobody knows how we end up with a Set Point that's too high, and nobody has found a way to adjust it back down.

Follow me here, because I want to explain a real problem with this Theory.

Let's say I'm beginning yet another diet, starting at that 160lbs, and I lose steadily for 6 months until I'm 120lbs. I realize that you may not have done this, but this is not uncommon. There are people in this overweight world who embark on such a strategy and achieve weight loss of, say, 40lbs. It happens.

What we also know is that this weight loss is highly unlikely to be maintained over time, and, according to Set Point Theory, it's my body that's going to drive me back to my starting weight - or maybe even more. If we plotted this loss and gain, over time, on a graph, it would form some kind of a "U" shape. The flaw in logic is this. If my body makes it impossible for me maintain weight loss after 6 months, why doesn't it do this after 6 weeks? Or 3? Or 2? If my body resists being, for example, 140lbs on the right side of that U-curve while I'm gaining, why does it not do that when I'm 140lbs on the left side while I'm losing?

One could argue that the body does resist the loss, which is why losing weight is such a struggle. But why it is a struggle I win at first and fail at later? If this were due to biological systems, no matter what they are, it wouldn't make any difference.

Set Point Theory says that if my Set Point is 160lbs and I'm currently 140, my body will...
1. make me feel more hungry and/or less satisfied so that I eat more
2. raise the caloric significance of what I eat

...and it will do that at least until that last 20lbs is regained.

But in my example above, this didn't kick in when I was 140 on the left, weight-loss side of that U-curve.

The only biological difference between me at 140lbs on the losing side and me at 140lbs on the gaining side is that I'm eating more on the latter, which is why I'm gaining weight instead of losing. But Set Point Theory is said to explain why I'm eating more food (appetite hormones). Otherwise, we've just got a theory that says, eat less and you lose weight; eat more and you gain. And that's not Set Point Theory.

By the way, eating less in general is the way to lose weight, but eating fewer calories from carbohydrates will do the job faster and better, especially if you are eating a good amount of protein. Calories from proteins turn into healthy lean mass, rather than calories from carbohydrates, which turn into unhealthy storage fat. The benefit is a raised metabolic rate because the body can maintain - and even develop - lean mass, and lean mass burns seven times as many calories as fat. (2-5)

In addition, it's by no means certain that the slowed metabolic rate after weight loss is either large enough or lasts long enough to make any difference. One study concludes:
"Our findings do not provide evidence in support of adaptive metabolic changes as an explanation for the tendency of weight-reduced persons to regain weight." (6)

I don't like to question one theory without making a case for an alternative. Returning to that U-shaped graph, the difference between me at 140lbs while losing and me at 140lbs while gaining is psychological and it's this - potentially huge - psychological difference that my work targets.

Lost weight is frequently regained because:
  1. Most people set out to eat less in order to lose weight, and this is their primary or even exclusive motivation. This is problematic for a number of reasons, the most common being that once the weight has been lost, the motivation to eat less is lost as well - or at least substantially weakened.
  2. Most people try to lose weight by complying with prohibitions, either their own rules or those taken on from others. This sets up a state of deprivation: feeling restricted, craving and missing out. At some point - either when the weight is lost or when enough rules have been broken - rebellious overeating kicks in, along with the inevitable weight regain.
  3. We are surrounded by highly attractive, tempting stuff to eat. Once you let go of any judgment you may have about it, naming overeating as an addiction is actually helpful. If the addictive relationship with food is not addressed - and it is almost universally avoided - relapse follows.

Most smokers have stopped smoking at some point, but they didn't stay stopped, and addiction is the reason. Some smokers, however, do stay stopped, and some of those who overeat lose their excess fat and maintain that weight loss. In both cases, the process is one of changing the addictive mind set.

Real change of any kind is only possible through changes in brain function: change the way you think and you change your behaviour in ways that last.



NOTES
  1. "Why shedding the pounds is twice as hard as you think." Daily Mail, February 21, 2012 (story also appeared in The Guardian and The Independent)
  2. "Effect of dietary protein content on weight gain, energy expenditure, and body composition during overeating." Bray GA, Smith SR (2012) Journal of the American Medical Association 307(1): 47-55
  3. "Greater fructose consumption is associated with cardiometabolic risk markers and visceral adiposity in adolescents." Pollock NK, Bundy V (2012) Journal of Nutrition 142(2): 251-7.
  4. "Increased ratio of dietary carbohydrate to protein shifts the focus of metabolic signaling from skeletal muscle to adipose." (2011) Devkota S, Layman DK  Nutrition and Metabolism (London) 8(1):13
  5. "Dietary protein, weight loss, and weight maintenance." Westerterp-Plantenga MS, Nieuwenhuizen A. (2009) Annual Reviews of Nutrition 29:21-41.
  6. "Do adaptive changes in metabolic rate favor weight regain in weight-reduced individuals?" Weinsier RL, Nagy TR (2000) American Journal of Clinical Nutrition 72(5): 1088-94.

Friday, March 9, 2012

Are You Typical?

It's time to stop being the "typical" dieter. We are better than that.

The typical dieter has gotten to the place that something has to be done (and fast). There is a high school reunion or a wedding or something similar coming up. It could be that nothing fits. Maybe we couldn't fit in a chair. Maybe it's just the embarrassment, the limitations, the degradation from others and ourselves. Health could be in there somewhere.

The dieter starts out full steam ahead, this time it's for sure, nothing is going to get in our way. We may have a book or a diet plan we have decided to try. We may have talked to someone who has lost some weight, we asked them how they did it and yup, yup - that's what we're going to do.

We may even decide to exercise our brains out. We buy new shoes.

The first week shows a great loss. We already know what most of that loss is. We are experts at this after all. The next week shows a loss but much less and we try to hide our disappointment. We wanted to lose 6 pounds every week! Not fair. Not only that, we are so sore we have to use the sink to help us sit down on the toilet.

Somehow the enthusiasm begins to wane a bit. Will this diet work? We need a little something in the middle of the afternoon because we are tired. We are sick of diet food. We are just sick and tired. It's time to start thinking about how to circumvent the "rules". Can't we substitute a donut for a fruit? I think so.

Once this happens it's only a matter of time. The typical dieter loses then gains it all back plus some.

And as a yo-yo dieter it gets even worse. Each time weight is lost in an unwise manner, water, fat, and muscle are lost. When the weight is regained, it is all fat. Repeating this cycle very often means the basal metabolic rate is lower because of the muscle loss. This makes it increasingly difficult to lose weight. I think I am pretty close saying that each pound of muscle on the body needs 35 calories a day just to maintain itself. Each pound of fat requires about 5 calories a day.  Build muscle everyone. Don't crash diet it away.

Diet is a four letter word that begins with Die. Don't be a typical dieter. Change your behaviors and I guarantee you will get much farther. Drink the water, exercise 3 - 5 times a week, and stop eating empty calories - go for the nutrition. Norma has an article about "overfed but undernourished" that speaks to this. The calories you consume should provide you with the vitamins and minerals you need for health and well-being. The calories from soda pop, potato chips, etc. are empty - calories but no nutrition. Another big mistake I see people make (me included) is that if I slip up in one area (usually eating) then I don't exercise either or be careful to drink the water. Just because the eating wasn't what it should have been doesn't mean we can't exercise or get in the water. This is fundamental in my opinion. It's our all or nothing attitude. It's the perfectionist inside. If I can't be perfectly good, I will be perfectly awful.

Let's not be typical anymore - K?

Thursday, March 8, 2012

New Low

I weighed 194 this morning which is a new low for me. Today is weigh-in day for the March Madness Challenge and this represents a 3 1/2 lb. loss from last week. Last week I was up two lb. from about a month before to195 so I guess this is a net 1 lb. loss. I just needed to pay closer attention and I have been able to get back to exercising after those long days in the car.

My goal is 5 lb. for the month of March. The others have set realistic goals that require diligence and we are doing our own thing as far as eating, drinking at least 64 oz. of water per day, exercising 3 - 5 times per week, and reading a book of our choice. Book report day is Sunday. I am trying to get them to try a new recipe each week and tell us about it on Wednesdays. I think it's important not to fall in a rut with the eating. This has caused me problems in the past. It was just too easy to get out the cottage cheese - anyway - this didn't fly too well as yet. I will keep working on them :-) We report in every day with our water consumption and if we exercised or not. I enter this on a spreadsheet and attach it to an email to them each day as a rule. New people are welcome. I would need your email address, your blog address, and what inspirational/motivational book you will be reading. I will also need your weight today and your weight loss goal for the rest of March.

Take care.

What Is Hunger?

This may sound like a stupid question but my "hopefully" post the other day got one comment from a gal who reported losing 150 lb. and keeping it off for four years without ever being hungry.

Two others reported that they really hadn't experienced hunger as they have been losing weight.

So when it's time for a meal you go ahead and eat because it's time to eat?

There are different degrees of hunger. I am hungry long before my stomach growls. That's what makes it so difficult to wait for the growl. Keeping busy is key here. I start out with hunger being a hollow, empty feeling - still haven't growled. It then goes to a soft bubbly sensation above the waist where the stomach is. It usually isn't too long before I growl. It's time to eat.

We must create a calorie deficit in order to lose weight. It has always seemed obvious to me that the stomach growled because of the hydrochloric acid that builds up and without food to act upon the stomach eventually growls. During this time fat is being mobilized and enters the bloodstream to be used as fuel.

How do you feel when you are hungry? Do you get hunger feelings? (I try not to call them hunger pains because of the negative tone). If you don't get hungry do you go by the clock? I know water helps dilute the hydrochloric acid which will help. I know fiber helps with the feeling of fullness.

I also know the HALT acronym - don't get too hungry, angry, lonely, or tired. Waiting for a growl is pretty hungry at that point. It doesn't scare me anymore.

I can't speak for everyone but I get hungry. How about you? Losing weight without ever feeling hungry sounds great to me. It just isn't my reality.

Wednesday, March 7, 2012

Can I Be Happy AND Fat?

Maren has some excellent thoughts on this topic. She is happy while still having weight to lose. Is that possible? It is possible to be happy as we go in positive directions with our weight and fitness. Progress is so encouraging.

I remember my mother-in-law joining Weight Watchers for the umpteenth time and immediately start complaining about the rate of loss. She was losing and eating well but it wasn't good enough or fast enough. She would go exercise for a week or two and then that didn't suit her as well. It wasn't long before Weight Watchers "didn't work for her" (that's another post) and she quit.

We can be happy while working on the weight. We can feel good about what we are able to do - in Maren's case it is hiking. For me it is endurance in aerobics and Jazzercise and being able to lift heavier weights. I am happy about those things and I still have about 40 - 50 lb. to lose.

We can be one of those people who aren't happy no matter what. I read about someone's mother who is miserable over her weight - not happy about getting it together and not only is she unhappy she doesn't want her daughter to be happy and successful losing weight as well.

Once that final decision and commitment is made - we are slim-minded and we just have to wait on our bodies to catch up. We can be happy along the way. We don't have to wait to get to our goal weights to be happy. We can be happy NOW. We are slim NOW. As we continue to act like a slim and happy person everything will come together for the reality that is our dream come true and we made it happen - we ARE making it happen.

Don't let unhappy, fat people steal your dream. You are the one doing it right. Take care and thanks Maren for such an uplifting and inspiring post.

Easy Way Out

I am going to tell you the easy way out for losing all the weight you need to lose.

Why is it easy? Because it works and results are guaranteed.

It is the eat less/move more/drink water plan. Why is this the easy way out?

Because the other choices are too hard. They are expensive. Because it's hard to lose weight and then gain it back (the gaining back part is very easy). Obesity is a hard life. It's hard to watch others achieve, have fun, wear nice clothes, and many other things. It's hard if not impossible to get any medication that works for losing weight from a doctor. Diet medications used to have amphetamines in them. People get addicted to amphetamines - that's hard. Over the counter weight loss aids are useless.

We don't want to do it the easy way. We want fast. We want promises. We want to be told the weight will just fall off if we buy this product. We want to believe we don't have to put in any effort. We want magic. Is it hard to face failure once again because we wanted "easy" but didn't recognize it? We have had easy all along. Why chase after what is hard to do? How long does it take to decide to do it the easy way?

Easy doesn't mean no effort. It does mean it is easier than all the other ways that we have failed at. It's just too hard to keep putting off doing it the easy way.

Tuesday, March 6, 2012

At Least --

Norma gave me an idea for a post. She has some "at least" comments in her post for Sunday morning that sparked some thoughts.

How often do we see "at least" as we try to make others feel good about bad choices? I have done this and now I see that while it does help ease guilt feelings for poor choices, it isn't constructive too much. We even say this to ourselves.

At least I only ate 10 cookies.

At least they were low fat since I ate the whole box.

At least I didn't eat the whole pizza.

At least I didn't gain.

At least I thought about exercising.

At least I tried.

At least I haven't developed Type II diabetes yet.

At least I haven't had a heart attack yet.

I have told the story a long time ago about standing in the hallway with one of our English teachers and we were talking about unhealthy habits people have - I think it was smoking. He said he thought the reason people didn't get serious about quitting smoking (this could be expanded to losing weight, stopping drinking, stopping gambling, etc.) was that people think "It won't be today". It won't be today I am diagnosed with cancer; it won't be today I develop Type II diabetes, it won't be today. This is a very sobering thought because it is so true.

Have you ever gone somewhere and looked around and thought to yourself, "At least I am not that big"? Does it matter? Did that thought help us feel better about our own size. Answer: Yes.

I can remember using a fad diet to lose a few pounds and then when I broke and starting overeating I would watch my weight go back up and think, "at least I am not back to where I was". I eventually was there plus a few more pounds.

This is one way we protect ourselves from the truth and help others do the same. I really think we mean well but I also think we don't realize how we are insulating ourselves from getting really serious and really help others get serious. At least I didn't insult you while I pointed out what I saw as a problem area.  At least I didn't tell you how immature it is to rationalize with statements beginning with "at least".

Maybe these would be better -

At least I didn't break my leg on the elliptical.
At least I made it through the first mile before I had to slow down.
At least I had enough vegetables on hand to make a nice salad.
At least I didn't have a wreck on the way to the gym.
At least there was plenty I could choose from at the buffet and stay with my food plan.
At least I didn't run over someone while on my bike ride.

At least I got healthy while there was still enough time to enjoy living.

Be well.

Monday, March 5, 2012

Hopefully---

Hopefully none of us will be starting over today (again).

Hopefully we have all found our "groove" and are being faithful to our decisions and our commitment to make this the last time we have to lose our weight.

Hopefully we realize that we have to endure some hunger to lose weight and have accepted it as a fact of this journey. We can do many things to deal with it but that booger is a fact of life. Who doesn't have a booger now and then? (OK, enough). There could be some graphic descriptions about getting rid of boogers and how this is done but I'll have to think on that for another post. Feel free to use the idea with boogers being----anyway.

Hopefully we are less afraid of hunger feelings and can face them knowing this is a sign of our maturity as we go about our lives. More people die from overeating than from starvation.

Hopefully we realize that being hungry means we are forcing our bodies to turn to stored fat for energy - this is a good thing.

Hopefully we are not going to let anything get in our way. Food is not that important anymore. We see it for what it is for what it can and cannot do to us or for us.

Hopefully we realize that we wouldn't have to start over if we would stop quitting.

Hopefully we understand and accept that we have caused this situation, that behavior has consequences, and we must pay off the bill we have run up (our weight) through our poor choices (thank you Paul). This means enduring some hunger (which isn't fatal is it?)

Hopefully we have made this decision final, non-negotiable, and without fear to lose this weight once and for all and keep it off. Food has been our master. We have let our bodies rule over us. No more.

Hopefully we are putting into good use what we have learned from other bloggers - those "Aha" moments, those epiphanies, those light bulb moments, those convictions, and see our truth. Even if other bloggers make us mad sometimes there is something that struck a cord and it's time for self-examination and going forward better armed to do this right this time.

Is hoping going to get it done? Nope. There is Scripture that says "Faith without works is dead". This was to keep people from talking the talk without walking the walk. Hope without action is dead as well.

Hoping the hope without acting the act doesn't sound right but you know what I mean (I hope). Be well.

Sunday, March 4, 2012

Make Your Own Salad Dressing

http://www.dinnerplanner.com/make-salad-dressing.htm

A fellow blogger suggested to make our own salad dressings so I have been looking around and found this article. I am going to try a few of these.

Is Diet Soda Addictive?

http://health.yahoo.net/experts/dayinhealth/diet-soda-addictive

This is a good article.

Laziness

***"It is the common fate of the indolent to see their rights become a prey to the active.  The condition upon which God hath given liberty to man is eternal vigilance; which condition if he break, servitude is at once the consequence of his crime and the punishment of his guilt." -- John Philpot Curran: Speech upon the Right of Election, 1790. (Speeches. Dublin, 1808.)


Thought I would expand upon this from my sister's blog: jensgyrations.blogspot.com


This is a political statement but has relevance for us in our quest for weight loss and maintenance.  I am basically a lazy person. Movement is not a natural state for me. I must work at being occupied, productive, and "engaged". Without eternal vigilance, I could very easily weigh 250 lb. again. I would be at the mercy of my appetites and my punishment would be living at the altar of food/eating.


Are we tired of watching the active people succeed? Those people who can't sit still and go for it on a daily basis seem to get so much more out of life - reality check - they do. I have resented those people for their seeming indifference to the things that my life has revolved around. Why should I resent them when they are doing it right and I am on the couch?


Many of us are trying to create new habits - things which come naturally to the forever slim. Many have accepted the fact that this is their lot in life. I know I have. I have found what fits my personality for exercise. I have found an eating plan that works for me.


Friday night I went to a performance which included a buffet dinner. I had lots of salad, baked fish, and green beans. I did not have the mashed potatoes, the bread, or the dessert. I did have a margarita and then had coffee. I went to Jazzercise on Saturday morning and two of my friends who went to the performance with me and had all the carbs weren't in very good shape. One of them was late because she had woken up with diarrhea. The other was lamenting eating too much and then going to bed. I felt great. It wasn't hard at all to pass up the carbs. Being off the carbs for so long has made me somewhat indifferent to them. I don't crave them anymore. It's great. There are donuts and pie in the kitchen right now and I am not tempted. It's great. I exercised this morning and have my 64 oz. of water down. Those two things are great as well.


I hope you are doing great too.

Saturday, March 3, 2012

Another Habit Post

Habits Die Hard - John J. Murphy, Mac Anderson

 We are all creatures of habit and if you make good habits, good habits will make you. This wisdom has been around since ancient times. Aristotle once said, "We are what we repeatedly do. Excellence, then, is not an act but a habit."

The subconscious mind—the habitual mind—is over one million times more powerful than the conscious mind. This means that we spend a substantial amount of our lifetime on "autopilot," playing out the mental programs that govern our behavior.

For example, while driving a car and carrying on a conversation with someone, the conscious mind is attending to what is being said in the moment while the subconscious mind is turning on the turn signal, hitting the brakes, attending to oncoming traffic, monitoring our blood sugar, regulating our breathing, planning our next move and on and on. The subconscious mind is so vast and so powerful that we do not even know what it is thinking or capable of. It truly runs our lives—whether we know it or not!

Habits begin and manifest deep in the mind and they can be friends or foes. Good habits can make our lives easier, helping us to do the more mundane things of life without thinking about them, like automatically depositing your paycheck.

But, as all of us know all too well, habits can also be destructive...to our health, to our finances, to our relationships. It's why we struggle with losing weight, paying off our credit cards or quitting smoking...to name a few "bad habits."

Whether they are a positive force in our lives or obstacles to the goals we want to achieve, habits become ingrained through repeated actions.

Here is a little test to display the power of our habits. Cross your arms as you normally would, and look down to see which one is on top. About half of you will have your right arm on top and the other half will have their left on top. When you crossed your arms for the very first time, you might have been still in your playpen, and you have been crossing your arms the same way ever since. Now, cross your arms again, but this time put the opposite arm on top. It feels extremely weird! If you were to challenge yourself to cross your arms the "wrong" way for the rest of your life, could you do it? Probably. Would it be difficult? You bet it would!

Here's the point: Habits—good, bad, or neutral—are difficult to break ... they Die Hard!

The real key to success is replacing destructive habits with successful habits.

To win—to break self-defeating attitudes and behaviors—we must understand that we have the power to choose and the power to change. We have the power to let go of old thinking and adopt the mindset of a champion. ~~~~~~

 What you just read is an excerpt of the introduction to our book, Habits Die Hard. In it, I teamed up with John J. Murphy to provide 10 steps to building successful habits.