Welcome

Are you struggling to manage your weight? Read on to see if my knowledge, successes and failures can help you. Please comment and pass along to anyone who you think could benefit from this Blog. Be Healthy!



Sunday, December 30, 2012

Abbagedden

The End of my Stomach as We Know it!  It has been long said that 2012 was foreseen as the end of times.  Times for my belly to be jelly.  The Mayans have spoken!

Saturday, December 29, 2012

Cheating on My Diet

I probably don't think about 'Cheating' the same way that others do.  How can you cheat on your diet if you are right there.  Don't you know when your cramming donuts into your piehole?  I guess we can forget the amount of holiday cookies crushed into oblivion or mis-remember the actual amount of liquids imbibed during seasonal parties.  The point is that cheating is doing something and getting away with it.  Record amounts of sweets in a two week period will not let you get away with anything.  This is not cheating, it is temporary failing.  Quickly changed by getting back on track!

Cheating is liposcution; it is bariatric surgery; it is starving yourself.  These short-cuts may truly have a significant medical benefit and even some health improvements.

Let me be clear that there are reasons why individuals, for their health, use these procedures.  However, for a great many of us, for me, it seems like cheating.  From a spiritual perspective, should I not try to understand and correct my habitual issues?  Should I not try to support the temple with behaviors?  If I have a procedures and don't change my habits, what is the longterm benefit?

I must learn to change my thoughts and my actions.  I 100% believe that it can be done.  I might be predisposed to overweightness and a slower metabolism, but I get to decided what I eat, when I eat and how much I eat.  DNA is not structured to drive us toward Twinkies (may they rest in peace).  If genetics are the reason for obesity, why the dramatic increase in the last 3 decades? 

That's a ridiculous excuse.  I must take responsibility!  I will!

Friday, December 28, 2012

Difficulties Continue

I am in the "I'll change soon mode", except that I am not changing.  Weight is still going up.  Now I have the false security of New Year's to buoy my spirits.  I realize that there is nothing trully magical about that day, but I am still counting on it as a switch to enlightenment and success.

I am not eating at home; I am not planning or preparing food; I am not working out; I am not attending church.  I am basically not trying.  I guess the good thing is that I am not disappointed per se, but I should be.  How can I be disappointed if I am not trying? (anyone else use this ploy in life?)  But if nothing else, my temporary setback equates to a longer road to success and that does matter.

Will today be different?  Probably not, I am not mentality prepared yet.  Why?  I am not sure.  The dangerous thing is that I know that I will get there.  It is dangerous because I know I will get there so why not procrastinate longer?  Ugh!

Lesson to be learned?  Consider that an unbalanced life stresses what is a challenge and leads to what is comfortable.  Giving up new habits is quickly and strongly related to stressful periods of life.  Stress will continue to come to me, but I can work on stress management, decreasing the risk of triggers and improve my coping skills.

Am I resolved?  Not yet.

Sunday, December 16, 2012

The Holidays Again?!

It is the time of year!

That's right high blood glucose, extra calories, gluttonous eating, shameful thoughts, stretchy pants, etc.  Regardless of the results of the holiday eating schedule, consider what 2013 has in store.  Begin your planning.

I am trying to get my schedule fixed so that I know when I will have down time to cook and be active.  I am looking forward to a great opportunity for health in 2013.  I know that it will not come by accident, I have to go find it. 

220.0

Saturday, December 8, 2012

Time to Find Some Peer Pressure

A recent study done at Kansas State University, shows that we perform better during workouts when working in a group setting.  The idea is that accountability and social pressure help an individual to work harder and just plain show up.

It's time to get some friends. 219.4

Thursday, December 6, 2012

What do your Actions Say about your Attitude?

I look at my lunch box/bag and shake my head.  I consider getting up early and packing my food but don't.  I rationalize a reason to eat out but don't enjoy it.

The mind is willing but the flesh is weak?...I had an interesting conversation with a student about Free Will.  His assertion was that we actually don't have free will.  That instead, we are programmed by generations of actions that cause us to act the way we act.  I see his point, but believe that it is a cop-out.

By no means am I a Biblical scholar, and the fact that God has offered us free-will but already knows our story can at times make my brain hurt.  But, I feel that our attitude and actions together tell the story about how we feel about our habits.  I may have tendencies and genetics or evolution and history against me, but every time I am still choosing to do or do not.

How can I have such success one season and such struggles another?  Is it because my DNA coding has changed or evolution has evolved.  It seems that my current state (of mind or stress, etc.) is what the difference is.  So I can change those areas to help influence my success...and I can pray for focus, to resolve the triggers, for health, for opportunity, for positive influence!

How do you truly feel about change?  Can you?  Do you really even want to? 220.2

Wednesday, December 5, 2012

Accountability Partner

Many people know that I am trying to lose weight and/or maintain my weight loss.  But, I just recently asked someone to keep me accountable. Someone to ask me routinely about how I am doing.  Accountability is very important to me.  I can easily change the expectations for myself, but my partner has a job to do and it does make me think differently. 

On top of that, I have a bet in place to help with motivation.  These two tools can be very effective in trying to help with a change in your habits.

One trick is that you cannot have your partner change their mind about the goals agreed to and, you cannot get mad at your partner for doing what you asked.  Be careful who you get help from and how the relationship might change.  It can be done!

220.2, with beard.  Decided to grow it back.  I will reshave once I am below 200 again, stupid busy schedule.  Stupid excuse :)

Sunday, December 2, 2012

Short Term First

Long-term goals are easy; lose weight, read the Bible, get out of debt.  You know the big 3.

But the short-term goals are the guideposts to reach the long-term goals.  They can be trickier.  But without them, a good procrastinator can put off change until they forget what it once was that they wanted to change.  This week I plan to lose 1.5 pounds.

220.0

Saturday, December 1, 2012

It is Worse Than I Thought

Mental fatigue...check!
Too much going on...check!
Ready to change...check!!!!

I am up to 220.6, by far the heaviest in a very long time.  Nevertheless, the only way that I fail is to stop trying.  That being said, I can only expect something different when I behave differently.  I will be done.

Tuesday, November 27, 2012

Should Have Given More than I Took

Thanksgiving eating patterns.  Sigh...

I am entitled as an American to overeat during vacations, holidays, times of stress, etc.  The end of the year seems to encompass all of these ideals.  And now I have gained weight!

220.6 The fight continues, but the battlefield is currently tilted the wrong way.

Sunday, November 18, 2012

Sympathy, Empathy, Apathy

What does each mean?

Their is a fine line between the words.  Having compassion for others is a great trait. I don't always let others in.  I am too proud at times.  I always don't like others to worry.  I hope that you are not apathetic about my trials.

I have come to a conclusion that I cannot prove until next semester.  I feel that I am too distracted to do well on my weight managment.  Too much juggling, too much stress, too little time.  I just want this semester to be done so I can rerack.

Success is still within reach and this is not a failure.  Empathy would state that you could understand my concerns and not judge me.  That secretly you can feel my frustration and pray for my ability to do what needs to be done.

I don't need or want anyone to feel bad for me.  I created my schedule and therefore my current troubles.  I am learning more about how my schedule affects other areas in my life.  My social, my emtional, my occupational all get mucked up.  It is interesting about stress.  The more you create the more your schedule feels compacted.  I dropped one ball in my juggling act and it felt so good not to have to keep that one going that others began to get fumbled as well.  I don't need sympathy though.  there is nothing to feel bad about.  There is a process to learning that is beneficial. 

I haven't weighed in awhile.  What does that tell you? :(

Tuesday, November 6, 2012

Know Means No!

It is amazing.  I can predict with relative accuracy if I will lose weight or gain, and how much. 

When I behave as I know I should, I lose weight...always!  When I have a really clean day of eating and add activity, I lose weight quickly.  The problem is that just one mistake can make for a neutral or positive caloric day (gain weight).

One bad snack won't do me in.  But a large or late meal will undue all of the good.  The goal is to be consistent.  I like the (relatively) healthy foods in my cubboard, and really don't like fast food.  Yet, I still find myself craving!  I keep fighting.  Today, I packed all of my food with me! Tomorrow 214.6?

Today 215.8

Monday, November 5, 2012

Where Preparation Meets Opportunity

Luck, success, or whatever.  You need preparation to get to your goals.  I need it more than most.  I have suggested many times how little time I have at home and how many times I eat away from home.  For me to have success, I have to prepare.

Even with the best intentions, I will fail without preparation.  I can intend on eating at a sub shop.  But enough times of looking around, and you will find be at a fast food Taco El Something or Other.  If you are like me, give yourself a break and make it easier.  Prepare first.

Literally, prepare...prepare food for the day.  Last night I spent time making 4 turkey patties, 3 turkey brats, 6 pastas with turkey meatballs, 2 turkey meatloafs, and I still have tilapia, hot dogs, chicken, vegetarian corndogs (I Know), and sandwiches to offer myself.  I am prepared with good and convenient choices.  This should be a good week.  I have opportunities all week to meet success!

215.2

Saturday, November 3, 2012

Are you a Gambler?

We have significant research that proves that ___________ will shorten your life.  We probably know and believe the data, but chose to ignore.  Mostly because we don't have do worry about ___________.

Fill in the blanks:
- smoking, lung disease
- poor eating, diabetes
- sedentary living, dying early
- high amounts of alcohol, heart disease
- my unhealthy habit, it happening to me

Come on!  That's silly.  Of course it can happen to you.  It will happen to you.  When I am teaching different aspects of healthy habits, invariably someone will say, "Well, I know someone who lived to 93 and __________!"  Oh, all of the decades of research should be dismantled because an individual got away with unhealthy habits.

People succomb to chronic disease in their 50's or 60's, not because of what happened the previous 2 or 3 years, but instead because of their habits for the last 30-40 years.  Your body will have the same reaction.  Yes, maybe that particular habit is handled better by your body.  But everytime we stop for fast food, drag on a cigarette, stay up late, carry extra weight, we are shaving time off of our clock.  Maybe you will be around into your eighties.  Awesome, but...

Will you be living a full life or on meds and bedrest or in an out of the Dr.s office?
Will you die from an 8 year fight with a chronic disease?

Don't be foolish, you are planning your health in your later years by how you live today!  Don't let me care more than you!

Friday, November 2, 2012

Another Year Older, But Still Getting Younger

Yesterday was my 39th birthday. But aging can suck it!  Chronologically I am 39, but I get to have some say on how old my body feels.  If you know me, then you know that I mentally I act younger for sure.  But truthfully, it is very important to have a younger inside. 

Less chronic disease progression or degeneration, that is the goal.  So then, how do I accomplish that?  Eat better and move more.  Is that a surprise?  Hopefully not, but let's also add in no smoking, less unnecessary sun exposure, only moderately drinking (none for me; I eat my calories!), good nutrition, and wellness checks (need insurance first).

This will be a good year.  By Nov 1, 2013, I am hoping to complete a half Ironman Triathlon.  We shall see!
216.0  I need to lose weight and build lean tissue first!  Here's telling 40 to "ef-off"!

Tuesday, October 30, 2012

"Priority Change" is a Priority

Today, I have a different view.  I have something that I want.  I want it more than TV, more than a little extra money, more than .... anything else right now.  Literally!  That is what makes it a priority.

Control my eating...Thank you to Subway's BOGO free.  Flat bread, egg whites and jack cheese for breakfast, and a 6" Tuscan Chicken, Baked Lay's and a vitamin water for lunch.  Dinner? Good choices, good choices!  I will be working, so I will have to choose admist all of the usual temptations.

215.0

Monday, October 29, 2012

Good Day for Success!

Can you literally give me a good reason why today cannot be a great day for success?  A day for Health? 

List reasons why this is not the case for you.  Tell me or just yourself exactly why.  Don't just shrug and give up.  Tell me why?  Maybe its valid.  With those exact reasons, look at balance and priority.  If you want to be healthier but something is in the way, what can you do about it.  You probably don't have to overhaul your life to find some time to prioritize your health.  Ask yourself if you really want it?  Then prove it!  Do something healthy today.

If there is no good reason and your priorities are balanced, then make a change...today.  Why not?  216.4

Friday, October 26, 2012

Reunion Fail

I did not meet my goal.

Now what?  Well, I don't quit.  I don't cower.  I don't, not try.  I care.  I make an effort.  I make a new goal.

If I don't care, who will?
If I don't try, who else can?
If I live afraid of failing, my health will?
I must, I must I will!

Thursday, October 25, 2012

An Epiphany

The game isn't to win.  It's not to lose.  If health will someday be lost, why not hold on to as much health as you can as long as you can.  The goal is to keep playing!  How can you stay in the game longer! - eat better, - exercise, - sleep, - wellness visits?  Devise your game plan and then use it!

Wednesday, October 24, 2012

Today's a Good Day!

It really is a good day!  Lots of reasons for that...if your not sure, put on a new pair of glasses and look again.  The goodness is there.  You just might be focused on the wrong thing.  That focus might be one of your issues with weight management.

Focus, proirity, resolve, whatever the term, find it.  It helps tremendously.  This week is has been going well.  The trick is now to stack one good day on another.  I don't want to end up on a roller coaster.  Just want to keep going down. 

For me, I need to FOCUS on what I am eating and what I am eating.  I need to choose to take time to make food and meal prep a PRIORITY.  And I need to be RESOLVED, to follow through with my own intentions.  214.2

Monday, October 22, 2012

Can't Give Up, Might Give In?

This semester continues to exhaust me.  I simply don't have enough time to get the priorities done that I would like to get done.  Hmmm?  Can that statement be true?  If they are priorities, by definition wouldn't I find time to get them done?

My life is complex...not really.  In fact, if I let it be, it would probably be simple.  Fact, I do have to work a certain amount.  The jobs I have have deliniated schedules, most of which I cannot get a sub for.  The duties of those jobs have strict timelines and help me not to otherwise procrastinate, more. 

The truth is that I have little free time.  In between jobs but not at home, I literally have only 10 hrs to work on stuff during the week.  So far, it has been difficult to make this time productive with the 1 or 2 hr gaps I have.  After that, I only have 14 hrs per week at home not asleep.

I wish I was exaggerating.  Those are the times that I prepare for the next shift or class or study for myself. 24 hrs during the entire 7 day week.  No time for friends, no time for family, no time to think of what is next, only what I am doing then.  No time for me, for health, for eating right, for exercise.

I have good intentions, but I can't, don't want to get up for church on Sunday.  I don't want to go for a walk.  I know the long term results.  I shouldn't be here right now, but I am.  I have to finish the semester out.  I need to give up on changing for now.  It is only frustrating me.  Weight is up 216.2

Monday, October 15, 2012

Could I Possibly be Assymptomatic

Sticking with the overwhelming theme in my head, heart disease usually presents itself with signs and symptoms that something is wrong.  For my doctor friend who passes recently, he exercised everyday and have a massive heart attack...evidently with no warning signs.

Granted there are no guarantees, as suggested by the crazy aunt who smoked and lived to 90 that we all seem to have, that is why we must educate ourselves about our risk.  Invest 10 minutes in your health and go to the Life Check page on the American Heart Association website.  Take their survey and see if you have any risk.  Take care.

212.4

Sunday, October 14, 2012

Life is Delicate! Are you Sure your Body is Handling it Well?

Just heard that someone at the gym I work at died from a heart attack this week.  He was 71, old but not to the age of the expected life expectancy.  He was a doctor, a learned man.  He came to exercise everyday. And now, he's gone.  He didn't have any signs that things were going bad.  He should have known what to look for.  Yet, it took him!

What do you know about your heart health?  What I know is CVD (cardiovascular disease) is the #1 killer!

Saturday, October 13, 2012

Rough Patch

The past couple of days have been  tough.  Real busy, not much sleep.  Don't want to plan.  Eating out.  Hard making good choices.  Not even enough time for full sentenc...

Must slow everything down.  Did pack a lunch today! That's already a victory.

Wednesday, October 10, 2012

Its Too Hard to be Too Hungry

Teaching yourself that being hungry is ok.  In fact, it might be necessary for our body's to relearn appropriate protion sizing and timing of meals.  However, their is a dark side to this concept.

If you allow yourself to become too hungry or, maybe more specifically, allow your blood sugar to drop too low, it can be really difficult to control your caloric intake.  Last night, I didn't get my last meal eaten at the normal time.  That automatically meant that the time period would be pushed back to another 90 minutes.  By then, I was pretty hungry.  I had a meal with me, a good meal that I was looking forward to. The problem was that meal came and went, and I did not feel satisfied.  I wanted more; more sweet, more indulgence, more something.

Luckily, I couldn't come up with a plan for that indulgence on the way home so no harm no foul.  Weight was the same 211.0.

Tuesday, October 9, 2012

Trying Not to Want More

It can be tempting at times to be dissatified with paltry success.  I only lost .4 lbs yesterday, so I need to do more.  Or, it felt like it should have been more.  That type of mindset has a positive root perhaps, but can be damaging in the long run.  If I am wanting bigger losses or more victories, I might be compromising the validity of my techniques.

We are not on the Biggest Loser! You have a job.  I have a family.  We need balance.  If our excitement for results changes the way we are eating or exercising to a point that we are being unhealthy or cutting corners, then we will not have lasting health.

Be patient, be smart! 211.0

Monday, October 8, 2012

Consistency Helps

Sometimes we make a calendar and sometimes the calendar makes us.  When changing or improving your habits, it sure does help to know what to expect.

Maybe our schedule doesn't have to be so out of control?  Maybe we can prioritize and improve the amount of time that we leave for oursleves.  Either way, it makes a big difference for the body if you sleep clock is consistent.  Same can be said about eating or at least the planning of your meals.

Weekends, weekdays it shouldn't matter.

When my son was younger, maybe around 4, and my ex and I were already divorced, the role of a part-time father was every other weekend due mostly to my schedule.  My son's refernce to that time table didn't click.  It wasn't yesterday and last time was too vague.

The resultant term was "lasterday".  Perfect, the last time that we did something was lasterday.  Hopefully, the last time you exercised or logged your food was sooner than lasterday.  Consistency will build momentum. Love you G!

Up a little, but feeling good. 211.4

Saturday, October 6, 2012

Feeling Better

I can already tell the difference.  It has only been a couple of days since I have revamped my diet.  Revamp is the wrong term, I really just got back to what I know to do.

So far, it hasn't been difficult.  Said no to a couple of small tempations, allowed myself to be hungry, and it feels good to make healthy choices.  But it has only been a couple of days!

212.8

Thursday, October 4, 2012

Here We Go Again, On My Own!

I can do it!  I need to do it!

One change...no fast food.  It worked really well in the first half of the year.  Hopefully that will keep me planning and focused!  I feel good about changing.  I like the challenge and love the reward of eating better.  It doesn't have to feel like losing a loved one.

Wednesday, October 3, 2012

It's Hard Out Here for a Blimp!

Play on words from the Theme to the film Hustle and Flow.  It is hard to management your weight when you have tendencies to be overweight.  Mostly it is a habit issue for me.  Things get tough and I can get right back into my comfort zone: fast food, junk food, and sedentary leisure time.

This semester is busier then it needs to be.  The result is poor planning for the day's food and lack of time for exercise.  When I do have time, it is a deserved break.

I saw this coming.  I knew that I would struggle!  Now the question is what will I do about it. 

It might be easy to suggest that I self fulfilled the prophecy of having a bad semester.  Maybe.  Maybe I allowed myself the need to be rewarded.  But I really don't think so.  I think that I am smarter about who I am now and understand what my struggles with weight management are.  I think that I am still trying, but not consistently.

I think that this semester will be about survival.  While that doesn't sound very positive, I need to have SMART goals, including "R" - realistic goals.  Successshould not be undermined by trying to accomplish the unaccomplishable.  Why bang my head against the wall?

Instead, I will try to slowly get back to 200, but have the main goal of not gaining.  I am currently behind at work and it will not let up until December and holiday eating :(

No excuses, but I will be sensible about what I ask of myself.  215.4  I have wanted to be under 200 for my birthday for 17 or so years.  I am not sure that is attainable at this point, but I don't want to go backwards.

Truth be known, I am dissappointed in my efforts.  However, today is a new day with a new chance for healthy living.  I plan on living today healthy.  I will get good sleep and have the same plan tomorrow!

Wednesday, September 19, 2012

4th Meal Revenge

Yesterday was almost a good day!  I worked hard and ate well.  I logged everything in as usual and had a lot of calories left.  On the way home, I decided to use some of those calories on a 4th meal at Taco Bell!  I didn't even enjoy what I got.  This morning my stomach has been very sad.

On the bright side, I don't think that I actually retained many of those calories. :(  What do you think it says when we get indigestion and loose bowels from eating fast food?  If you eat it all the time, your body adapts and doesn't have the same issues, but I don't really want to teach myself that trick again! 207.8

Monday, September 17, 2012

Check your Why!

Man, do I love the fall.  But it comes with some precarious eating opportunities.  This weekend was the 2nd full weekend of the fall.  Without even thinking, my diet changes.  It is silly, but just because the view on the TV changes, I become entitled to wings, pizza, queso or whatever.

I tried to consume wisely:  only foods from home, peanuts, baked chips, etc. But I still overconsumed.  It really is ridiculous, yet I do it.  Reflecting back, it makes me consider what other choices could I do without?  The list is sad; reward, consulation, sad, bored, TV, too awake, at the movies, being social.  What if I only ate when hungry? HMMM, it's just crazy enough to work!

If you are reading, let me know what you think or comment about your struggles.  I think that we could all learn from each other :)

Saturday, September 15, 2012

No Logging, No Success

Now of courese you can lose weight or reach your goals without logging the details.  However, research does suggest that your chances of success increase dramatically with self accountability.  And let's face it, we lie to ourselves; about how much we eat, how much we move or how healthy a choice was.

Truthful and accurate details will help to keep us honest with ourselves because we will have an up to the minute idea of how things are going.  This past week without my normal scale accompanied by different eating patterns because I was not at home, I gained 1 pound.  I actually feel good that it was only one pound! Now back to it! 207.8

Tuesday, September 11, 2012

Half Ass Meals

I like to eat out at restuarants.  I like being waited on.  I enjoy the luxury that is Applebee's.  Ok, "the neighbor grill" isn't luxury, but it is fun to eat out.  Even just a sandwich!

I don't know why, maybe it's just the simplicity of plopping some money down and clapping your hands together for service :)

Regardless of why, if you like to eat out, try only eating half of your meal.  Get your sandwich cut in half.  Just because they serve an 8 inch option doesn't mean that I need to cram it all in during one gluttony session.  The same can be said about any meal.  Order your meal and ask them to put half in a to go. Or ask for the togo yourself and divy up your order prior to forking yourself over!

Monday, September 10, 2012

If Life were only Consistent

Another weekend away from home.  This week, I am also house sitting for someone.  While both are fun and or rewarding, the situation changes what I can do about my eating, my activity and my stress.  This are the big 3 when discussing weight management.  I have concern, but will continue to be on guard for big changes.  Since I am not at home, I cannot weigh myself.  It will be interesting how things stand after a week.  I am hoping for a maintenacnce week.

I am down to 7 weeks before my reunion and no real change.  That makes the urgency for change higher.  I am ok with that, but dont want to get so dogmatic about my habits that I have no room for error and increase my likelihood for failure.

What goals do you have?  Make sure that you partner your long term goals, with a short term step to help get you there.  The short-term goals should be more specific and be used as evaluation steps to reach your long-term goal.  I wanted to lose 18 pounds in 9 weeks.  I now have only 7 weeks to accomplish the same goal!

Wednesday, September 5, 2012

I Labored Over Food

The weekend won :(  I went to a baseball game and had tickets to a suite.  Awesome experience...lots of food!.

Peanuts - 2-servings, sliders - 2, chicken tenders with the fried exterior removed - 3, chips - 1/2 serving, 12 oz lemonade, red velvet ice cream (I know), chocolate cake - 6 bites, lots of water.

Ouch!  Good time with the kids that didn't cost anything!  Oh yeah, the price was 2.6 pounds for the whole weekend.  After yesterday, I am only up .6 pounds though! 206.8

Saturday, September 1, 2012

Holiday Challenge

It's Labor Day!

Time for BBQ, Potato Salad, Chips, Baked Goods, Beer and Hanging out!

Only if you want to stay overweight!  We can rationalize anything, but look for ways in your life that you excuse yourself.  Birthdays, tough days, rewards, consulations, boredom, weddings, family events, the list goes on!  When will you say no!  Eat to Live, don't Live to Eat!

206.0

Friday, August 31, 2012

Back in the Groove

I feel very blest to have found the switch.  I am back in a groove where I can focus and make choices that I am very satisfied with.  Planning meals, even purchased meals, to have the best impact on my weight.  I am down 5 pounds in a couple of weeks. 

I am learning about myself and my schedule.  Last semester was great, hardly any poor choices.  The summer was very difficult to even maintain my losses.  And now, back to consistent focus and planning.

I have been talking myself into a new goal.  I am very excited about it.  I truly feel that it can be reached!  I have been visualizing a new thinner and more fit me!  I can actually see the result , that person does exist and I will meet him!  Today 207.0

Tuesday, August 28, 2012

Back to School

It means being busy for me.  But it also brings with it a schedule!  Something that helps me to stay focused on my plan.  I am truly excited about winning this semester.  What's your game?  How would you win? 208.0

Saturday, August 25, 2012

Undoing 20 Years of Poor Choices

Wow, I am getting old.  In 9 weeks, I am scheduled to have my 20 year high school reunion.  The competition is on.  I want to look better...than I did in HS, than I do on FB, than others in my class.  I am not sure if that makes me vain or real or really vain, but I have motivation.

9 weeks of working hard, eating well and getting recovery!  Doing this will be hard as my schedule is very difficult.  I am focusing on the result and not the journey.  The result seems glorious; that's my carrot!  That is my vision for change.  It just so happens that my health with also improve with this challenge! 208.4

Thursday, August 23, 2012

Time Management

It is sad to say, but I have been procrastinating this entry! 

Time managment is a big part of minimizing stress and helping us keep our priorities intact.  When things get busy, like a new school schedule, it is crical to have good time management.

One of the textbooks that I use has a 5 part plan for time management.  It starts with analyzing your schedule and (1) eliminating time wasters.  It can be very easy to has 2 or 3 or more hours evaporate because of the TV or the internet.  For others, it might be music or being social.  Not that some of the activities can't have a positive effect, it that we waste time with them and abuse the intended purpose.

(2) Setting goals can help us to have a solid plan for our time usage.  Create both short term and long term goals to have the big picture and a sense of urgency at the same time.  Then (3) prioritize those goals.  Make sure that you don't simply complete the easy ones and check them off the list.  It may in fact be more important to focus on the more difficult tasks first.

If have never considered (4) using a planner, maybe it's time.  A planner can be a very useful tool. As with other things, we have to commit to starting that habit.  With a planner, you can (5) do nightly audits to make sure that all tasks were completed and that you have considered what is awaiting you in the morn.

With these steps, you should be able to get more out of your day (though relaxation is important as well) and reduce the risk of high stress urgent issues.

Your new found time can be used to prepare meals and do a little more activity! 209.2

Wednesday, August 22, 2012

Rollercoaster Continues

Boy has it been a difficult summer.  With an up and down schedule, kids visiting, brutal summer heat, it has really been a chore to have some consistency.  This week things are getting back to normal.

Next week, the crazy schedule begins but at least it will be consistent.  I know what I am dealing with and I can plan around it.  I can pack food and clothes to balance my eating and activity.  It is a little extra work, but always worth it to reach my goals.

The one thing that I will consider is not to over commit myself and risk failing or not completing my own plan.  Success is what we are all after and that will help to build self-efficacy and self-confidence.  212.6

Wednesday, August 8, 2012

Better Fuel, Better Performance

Performance might be the wrong word, but when we put better fuel in our bodies, our bodies perform their daily functions more efficiently-even at the smallest level. 

I don't know if you have ever noticed, but I can tell when I eat bad.  More bloat, more gas, more abdominal cramping, more lethargy, less energy, less focus, etc. 

Maturity Alert:  Eating also changes your stool patterns.  More fiber and less grease tend to add more bulk to the stool and allow for appropriate absorption (i.e. no early release!).

If you have never really considered how your food choices effect you in the short term, stay away from high fat and fast foods for a week or two and then re-introduce them and see how you feel.  Unfortunately, our bodies get used to the crud we subject them to.

208.8

Tuesday, August 7, 2012

60-90 mins?

Remembering that it is not ideal to be perfect or try to push yourself too hard, we should all be looking for more opportunities to be physically active.  There are guidelines for how much activity (not only exercise).  most people need at least 60 mins of activity throughout the day.

For those that need to weight manage or lose weight, it is recommended that individuals make time for 60-90 mins per day.  I know that sounds like a lot, but we are just talking about activity all throughout the day.  10 mins of yardwork, 15 mins of dog walking, add in 30 mins of exercise, and if your amorous it might be easy to add some more activity!

Today I did a 6 mile walk.  It was probably too much in the North Texas heat.  I still feel a little woosie.  Tomorrow, I will be looking to do a little less; at least in one settling!

209.8

Monday, August 6, 2012

Still Struggling

I am up in weight again.  I feel confident that I can turn it around, yet the same confidence is telling me that I can procrastinate and turn it around tomorrow.  Day after day of adding calories and putting off exercise has lead to more weight gain. 

It is a little scary not knowing how to change, or in this case what the obstacle is.  I want to get back to my successful habits, but something is holding me back.  The good news is that I can control this.  I just need to do it.  Today seems like a good day for success!

212.0

Wednesday, August 1, 2012

Struggles Continue

Up and down...up and down!

For physical activity that phrase is great, for the scale..not so much.  I am still struggling to find my focus.  One good day or good meal is quickly trumped by a bad one or two!

Nothing to do but stay after it.  209.6

Wednesday, July 25, 2012

Personal Responsibility

When is it not my fault?  When can I point the finger?  When will life slow down?  When will control be easy?  When will others understand?

When is an excuse unless your are physically unable!  Don't look for when, you already found now!

206.6

Tuesday, July 24, 2012

Back in the Saddle

Yesterday was a great day.  A little blip on the screen (also known as a Whoopie Pie :(..), but other than that I ate clean and was very active.  Down to 207.4.

I just hope that I can stay for the required 8 sec. and not get bucked!

Monday, July 23, 2012

Summer Time Blues

It's hot!  I'm busy!  I don't get much sleep!  And I have gained weight, back to 209.8.

All truths. They just can't be excuses.  When is the starting point really the starting point?  It can be dangerous to wait till the beginning of the month or week.  That gives you permission to eat bad and not exercise for more days.  Heck, you could even rationalize that you can eat terribly because soon enough you will be on track.

Except that you cannot find the track on somedays.  It is weird.  As much as I was in a groove in the Spring, I feel a bit lost now.  I am staying relatively in tune with my choices, but keep talking myself into why this is ok to eat.

The simple fact is it's not ok to eat crap.  Now, I am not talking about perfection.  But I am allowing myself to do things that I didn't do for nearly 5 months without struggle.  Is it habit? or circumstance? or ???

I think that this summer doldrum can be solved with focus and resolve and spiritual reflection.  I know that I can do this.  Now, do it.

Tuesday, July 10, 2012

Time Management will Help Habit Management

For those who know me, I stay pretty busy...real busy.  In fact, I border on being unbalanced.  The only saving grace for me is that I truly enjoy what I do, the people I do it with and those I do it for.

Needless to say, time managment is important for me to stay on track.  I need to plan and think ahead for many reasons.  I need to make sure that I have healthier food choices available and ready to take for the days meals and snacks.  I need to plan on having time to exercise and stay active.  I also need to plan so that I stay ahead of due dates and don't get stressed.

With stress and without a plan, I tend to revert back to unhealthy practices!

203.8

Monday, July 9, 2012

Negative Preception

I saw an article in one of my monthly fitness magazines about body image.  How do you feel about yours?  It is interesting how we view oursleves and others and how that can affect us.  If we consider eating disorders, perception is reality for many people.  We can become so disillusioned that our view of our own image can be distorted.

In our social media world, images are everywhere.  We see ours and might be disappointed.  We see others and might feel envious.

I know that I have felt this way.  I had a staff ID picture made about 5 years ago and couldn't believe how round my face was.  This is the reason that I grew facial hair.  If I didn't have a jaw line, I was going to make one.  I have also had a level of self-consciousness about my chest; I store fat there.  It is one thing to have a big belly, but quite another to have feminine feature.

These concerns have often cost me social opportunities, like swimming or camp or dating.  It is a weird and complicated issue.  I still felt good about who I was, but didn't trust others :)

Luckily, I never resorted to a disordered eating habit to change.  Instead, I have changed to healthier habits that led to weight loss.  With more images in our face with digital devices, be sure that you continue to think healthfully about yourself.  It is okay to not like what you see; but that doesn't need to lead to a complusion or a disrespect for yourself.  Focus on what you feel are strengths while improving your weaknesses.  If you do struggle with a healthy view of yourself, there are websites and services that offer help. 

One thing that I also knew to be true, I have my positives and everyone else has their negatives...even if they don't show-up in their profile pic!

205.2 - up alittle...might start regrowing my beard soon to keep my new jaw line!

Sunday, July 8, 2012

Up and Down goes the Scale

On Saturday, my weight had dropped to 201.6!  I felt pretty good about it.  I had a decent amount of activity and decided to enjoy the evening.  It was a Family event and the menu was Italian.  I only had a half of a roll (simple carbs) and a tilapia dish with spaghetti.  Unfortunately, the tilapia was in a butter based cream sauce.  I scraped what I could off and enjoyed the bottom feeding fish.

That meal was not really the issue though.  It was the movie experience that I had afterwards with pizza and pretzel bites that you dunk in fake cheese! Gross and tasty!  Today, the result is that I am up to 203.0. 

Friday, July 6, 2012

202.8

Things are progressing.  My radio show debuts tomorrow.  I am a little nervous and very excited.  I had my first fast food meal since 2011.  My resolution was to not have any fast food until July 1.  I made it and it wasn't terribly difficult.  The main problem was acting out of habit.  At the beginning, I found myself heading toward a fast food restaurant before considering what I was doing.

My first fast food choice was a McMuffin!

Tuesday, July 3, 2012

The Challenge Always Changes

Have you ever done some exercise that hurt or was less than comfortable?  It makes you think that you certainly don't want to experience that again.

I get that!  I have felt that, but it won't always be that way.  What is uncomfortable now can be easier for you to accomplish in the future.  Now that truth bares some good and some bad news with it.

The good news is that adaptation that your body will go through is what will help to refine and elevate your health and functional capacity.  On the other hand, it will also mean that you need to lift more, or run faster, or perform against more resistence to get to the point of discomfort in future workouts.

With physiological change and improved efficiency, your body will need to be challenged more for further adaptations.  Might sound like a terrible result, if you don't want to try harder.  But really, it is an awesome side effect of exercise!  You are stronger and/or fitter and can endure more. 

You might even crave a higher challenge! I didn't think that I would and now have 3 half-marathons under my belt!  You CAN do it.  The block is mental not physical for most.  That said, be sure to be safe with your workout program, and if you have any questions about your safety, please check with your physician.

203.6

Monday, July 2, 2012

Hot Summer Bods

Got some Vitamin D the other day.  It had been a while since I have walked in the heat and it took its toll.  Pink shoulders and nearly 3 pounds of fluids down, I have decided that it is hot out there.

While the summer is a good opportunity to get some exercise done outside, be sure to consider the heat and humid as a factor of relative intensity.  The hotter the body gets, the more that same body must work to cool itself down.  The best defense is hydration!  Drink your weight loss in water.

If the hot weather intimidates you or you have some fears about pushing yourself outdoors, then change your times to the morning or the evenings or find an indoor spot to get your sweat on! 

204.6

Sunday, July 1, 2012

Back To Normal

Man the last 6 weeks has been tough.  Work schedule change, vacation, hosting family; all tend to change my daily schedule, and therefore my eating, sleeping and activity habits.

The result - +7 pounds.  Today it was 205.0.  I knew that my weight had to be up, but I didn't really want to know.  And as I have said, it becomes very easy to ignore what we don't want to know.

Accountability and knowledge are ammunition against lapse and relapse.  We need these tools to be able to find success if not short term then certainly long term.

The main difference from lapses in the past, this time I was looking forward to changing back.  :)

Friday, June 15, 2012

I Know What You Ate Last Summer!

The summer or vacation mentality is easy to create during the summer.  Be sure to treat this time like any other.  I am not trying to limit your fun, but remember what your goals are and keep your focus there.

What long term benefit you get when you order the larger meal or 2nd margarita?  Can we not enjoy our time off without the rich and fattening foods or extra drinks!

Wednesday, June 13, 2012

Dropping the Ball

I am getting back on track.

Very interesting dynamic.  I don't blog; I don't log food; I don't behave.

My weight is up a little.  Sure, it is summer and I have my kids. Yes, I took a vacation for a week.  But really all of these things are excuses.  I can't let them trick me into consolation or complacency!

Monday, May 21, 2012

Shaving is the Key

It has been a whole week since the last post.  I think that I am getting somewhat complacent with my recent success.  I forget if I have updated this or not, but since I reached my goal of 200 pounds (and kept it off for a couple of weeks) I shaved.  Though I haven't lost any weight within a couple of weeks, I am now getting all kinds of comments.  It seems that the more linear face is catching peoples' eye and then they really notice that I have lost weight.

It is definitely easier to tell that I have changed.  I just don't want to stop the habits.  People have continued to ask what I did, and my answer seems silly.  "I just behaved and did what you are supposed to do."  It's true, if we all just did what we know is healthy...but it is just not that simple.

For whatever reason, it was good timing for me, I had high accountability, I was sick of living this way...All of the above and more?  The one thing that I never did was stop trying.  There were certain areas of my eating that I did not focus on, but I never stopped believing that I could lose weight!  Where would you be if you kept trying? 198.4

Monday, May 14, 2012

Mom Has Given Us A Lot

But you don't have to be satisfied with your gift! Genetics is apart of who we are and the environment that we grew up in helps to create and mold our habits.  Even so, you can be your own person.

Most of the battle of the bulge is a mental battle.  The reason that you don't do more in the gym or around the block is because you are choosing not to.  We may have a predisposition to store fat or might have learned some eating habits.  Regardless though, we get to choose who we are in our health and become the healthiest person we can.

Of coures, there are exceptions to this, but for the most part genetics should not be a reason to take slothful, lazy habits and shortcut eating tendancies lying down.  At least take them standing, and maybe for a walk.

Monday, May 7, 2012

Can you Make the Uncomfortable Comfortable?

Exercise is uncomfortable.  So is being hungry!

If you are trying to change some of your habits, you might have to learn to be ok with uncomfortable.  But then, things happen.  When I first started to focus on my eating and losing weight, I needed to be ok with being hungry.  Not the kinda where you feel light headed, but just the abdominal hunger pangs.  My body needed to learn to change; it's cravings and it's timing.

So now I eat less and less often, and it's not really that big of a challenge.  In fact, it is more of a challenge to make myself eat what I used to.

I also know what it feels like to feel stress or pressure on the body when it is used to laying around and not doing much.  But we have to push through that and allow our body to be overloaded to a new challenge.  Without that overload, we would never see adaptation or change in the body.

Basically, you have to be ok with being uncomfortable.  I didn't say pain, but just stress or pressure of weights in your hand or deeper breathing.  Most of the uncomfortableness is in our mind.

The next time that you try something new or wait to nosh, focus on your physical feelings.  Are they really physical or just a mental hangup.  Pressure is new, but not necessarily painful.  Can you develop an appreciation for how your feel, and the fact that your are overcoming it.  It feels powerful to know that you can do something that never seemed plausible!  You can get there!

Be sure that you consult a doctor before starting a new exercise program.  Pain can happen with exercise and activity, be sure to listen to your body when it talks.  Just don't interpret it incorrectly without basis.  198.6

Friday, May 4, 2012

Ramping Up, Don't Over Do It

Yesterday, I walked for the first time in a while.  Walking for me is a competition.  I racewalk.  Now, I am not a high caliber walker, but I have completed 3 half-marathons.  I train to improve my times.  My competition pace is about 12:30-13:00 min miles.  So around 2:45 to complete the 13.1 miles.

The problem is that my schedule is sometimes hard to plan around and I don't get outside as much as I would like to walk. 

Well yesterday, I had a hard time getting my heart rate up!  I felt that my speed was fine, but I simply wasn't getting the challenge that I normally get.  But since it was my first time in a while, I decided to keep the walk relatively short and not push myself. 

Mainly, I didn't want an injury.  Cardiovascularly, I could have done more, but how were the feet and knees going to feel the next morning?  Turns out, everything is fine and I can go again today if I want. 

Just be sure to be conservative when getting back into exercise or when starting.  Focus on what you can do and not what others are doing.  It can also help with adherence if you listen to your body.  If you work so hard that you look good to others, but will never return because it was too much, what is the benefit?

Monday, April 30, 2012

Pizza followed by an 45min long walk = weight management.

198.0

Tuesday, April 24, 2012

Do You Know Why You are Eating?

That's it.  A smiple question.  Why am I eating?  Log your feelings.  Understand your emotions.  Limit your triggers.

I am generally eating for fuel.  :) 199.2

Monday, April 23, 2012

Where to Start?

So you are finally ready to begin your active lifestyle but don't know where or how to start!

The first goal is to be safe and injury free.  If you get hurt, you cannot continue.  If you have any questions about your safety, talk to your doctor.  Go in for your annual visit and see if you are healthy enough to exercise.  If you are unsure about how to use some of the equipment, talk to a fitness professional at a local gym.  Many gyms will give a free orientation of the equipment.

Next, there are 3 principles of exercise to keep in mind; overload, progression and specificity.

Overload is basically as it sounds.  Offer more movement, range of motion, tension, weight, repetitions, time, steps, more something than what you are currently doing.  This higher level of activity communicates to the body that more is being required.  This will produce adaptations.  Maybe more lean tissue or a stronger heart, but your body will change to improve its efficiency and capacity, and in turn health.

Progression is incremental overload.  After a while, your new higher level of activity must be increased again so that you can see more change and improvement.  Progression is done slowly for safetys sake.  Remember that just because everything feels fine during the activity, doesn't mean that you feel fine tomorrow.  With overload, you might feel tight or sore.  However, you shouldn't lose any functionality or have pain.

Lastly, specificity is crucial to getting everything out of your activity time.  For instance, if you want to increase your muscle tissue, you need to lift weights.  There is nothing worse than getting mentally prepared to workout only to have no results.  It actually maybe that you aren't looking at the right area for the results, but either way you want to be efficient.

I hope this helps.  Ask a question and I will be more specific for a personal goal.  199.8

Friday, April 20, 2012

Utilize the Weather

Do you enjoy being outside?  Not everyone, based on allergies and other variables can enjoy the outdoors.  But if you can, it is a good time to take advantage.  Cool spring breezes and the rustle of the budding leaves can be inspiring or at least more inspiring than sweating next to someone on their cell phone at the gym.

Invite your dog or your bicycle for a jaunt around the neighborhood or the park.  Find a mental boost from the fresh air and a distraction in your surroundings! 

back above 200 - 200.6

Thursday, April 19, 2012

I Didn't Mean to Cheat

3 weeks ago I hurt my shoulder and have not done much exercising since.

That being said, I have some personal good news and bad news.  The good news is that I have reached a long term goal of getting to 200 pounds.  I weighed 199.8 this morning.

The bad news is that I cheated to get there.  I didn't mean to, but in analyzing my body, I lost some lean mass in the last 5 weeks.  Not surprisingly, without resistance training, I lost some of my muscle mass.  That means that I haven't lost the amount of fat that I desired.  I now need to get to 195 and add some muscle back.

Wednesday, April 18, 2012

Don't Get Tripped up by Unrealistic Goals

If I could guarantee you that in 2 years you would lose 50 pounds, would you sign up?  You should.  Unless you have already found success, that is a great deal.

If you are shaking your head, is it because you think that 2 yrs is too long?  Well then you must be new to the world of the plump!  After losing weight and feeling great in college, I gained my weight back when I stopped managing my weight.  I had stopped eating right and working out.  I got kind of cocky; thinking that I could do it again if I needed to.

It has now been 16 years.  The last time I weighed 202 it was on the way up to 268.6.  Why do we get fixated on changing quickly.  Your bad habits were adopted and reinforced in multiple years and it is easier to behave badly.  Why would we think it should or would be different to change now?

Maybe the media has something to due with it.  We tend to think that slow progress towards our goals is failure.  Why?  A 1/2 a pound lost per week is a great goal and in 2 years this healthy process would have you in a great place to maintain as well.

On my current journey of loss, it has been a little over 3 years and I am now down 65+ pounds.  Should I feel bad that I didn't do it quicker?  Why would you?

Monday, April 16, 2012

Time to Pay the Piper

It's tax season.  Some owe and some get a return.

It's not terribly different with the body.  If we continue to pay our due physically, we will never get so unbalanced that there is a large payment due.  The problem is that we tend not to be reverant to our temple and give just work to our own temple.  Instead, we procrastinate and put things off another day.  But then we do it again.  All the while we are creating habits that tend to spiral our health downward.

Find a time to pay your due to your body.  The long term result is that it pays back with healthier and more meaningful years down the road.

Sunday, April 15, 2012

Don't Succomb to "Peer" Pressure

Being social can be tough.  It is supposed to be fun and exciting and rewarding.  Social health is important to the overall balance of Wellness.  However, it can be stressful to fit in or to try and pleasing to others.

It's non-sense.  Of course that is easy to say, but doing something or not doing something in order to feel included seems sophmoric.  As an adult, we should be proud of who we are or look to be changing a habit or pattern to be a better or healthier person more aligned with our own beliefs.

So whether you drink or don't drink, why change for others?  Decisions about changing habits, changing behavior patterns are more successful and longer lasting when they are internal.

Discussing alcohol doesn't have to be a moral issue, just a health issue.  Besides what it can do to increase your risk of cancer and CVD, consuming alcohol is difficult for weight management.  So is eating out!

Yesterday, I had plans to meet friends at a restaurant.  Restaurant food can be difficult to navigate for healthier choices.  If nothing else, I controlled my caloric consumption early so that I had room for error during dinner.  It worked; I had grilled salmon and citrus rice and didn't gain weight.

But the social evil of a toxic environment did raise it's head.  There were comments about not drinking and choosing a healthy food.  Nothing major, but I did feel a little pressure to "join in the fun".  Nothing against my social compatriots, but generally, I wonder if pressure comes from a place of guilt.  Be one of us and I don't have to feel bad for my choice?  I don't know, maybe I am totally off track.

201.8

Wednesday, April 11, 2012

To Meat or not to Meat

I heard about an interesting documentary Forks over Knives.  It talks aobut how we eat too much meat.  One question that can arise is whether or not we should be vegan.
My personal opinion is that whatever humans did to survive for the past 5,000 years (besides the last 100) we should do. In my mind, we were given a world in which we could thrive. As hunter gathers, meat was a luxury and not a meal to meal staple. We grazed on what was at hand. Agriculture and domestication changed how we live, but we still tended to build meals the same way.

It is even suggested today that we do a better job of building a meal around whole grains, fruits and veggies and then meat gets the tiny left over area on the plate. I agree that we tend to consume too much animal protein. That by itself can be detrimental. I don't feel that we need to purge animals from the diet however.

That being said, a vegan existance can be healthy. You do have to plan carefully and eat very balanced, as you might lack a particular amino acid. Animal protein does not have that issue. I know some strict vegans that have to supplement Vitamin D and B12 (I think). Also, iron can be more difficult to get without red meat.

It seems then if too much protein is harmful and not enough can make you have to supplement, balance is the key. Myplate recommends 5-6 per day of lean meat (including the cardio protect Omega-3 in fish). It seems that the preserving, processing, and short cuts we take are the real issues.

Lastly, it was interesting that you used the term American (because that is what the doc taught). In most cultures, though I am not sure, meat is a part of the diet. The healthy Mediteraen Diet has poultry and fish, but in limited amounts. The only large culture that I know of that thinks differently is the Indian culture and their boycott of meat is a religious choice that has been established for generations and not based on research.

Let me know what you think, including my Hindu friends. :)  204.8

Saturday, April 7, 2012

Remember What the Goal is!

If you are reading this, it is probably because you want to find success with your own weight management, or I guilted you into it. :)

If it's the former, please remember what your goal is, or should be.  Don't focus on what you can do for the next 4 weeks or so to get into a dress or ready for the summer.  Do what you should have been doing for the last couple of years so that you would even be in this situation.

-Don't be overly aggressive with your weight loss. Too fast, too soon usually means a quick fix and results don't last.

-Don't starve yourself.  Not enough calories can lead to malnutrition and a metabolism that slows down.

-Don't focus only on food.  Most people (by a large margin) that keep their weight off also exercise.

-Don't injure yourself.  If you try to engage in too much exercise too soon, an injury might be looming.

Big picture, if you want a thinner and healthier body with a lower body fat, enroll yourself in the marathon and not the spirit.  A short-term mentality won't lead to life long changes.

Tuesday, April 3, 2012

First Quarter Review

How did the first three months of your year go?  Are you on track to reach your goals?  Or do they need to be restructed?

I was talking to one of my clients yesterday and one of her concerns was that she wasn't always in control; that there were times that she ate too much.  I can definitely understand that concern, because of the bigger picture of not regaining control.

But If we look at the positive aspect of that concern, she is always able to regain control and hasn't gained any of her lost weight back.  The fact is, that particular client has a lot of stress, and she is managing it well.  We probably won't find perfection, but she seems to be very successful now.

206.0

Sunday, April 1, 2012

No Foolin'

I know that I whave felt embarassed or maybe even foolish for my past failures.  It doesn't have to be that way.  There is a lot of hard science, as well as social science, that suggests that we can change.

Don't be a fool.  Take charge of your health today.  It is the beginning of the week, the month, it's perfect.  What can you do today or tomorrow to get started.  Read or reread some of this blog or research on your own to help you on your journey.  It doesn't matter if you don't reach your goal as fast as you would like as much as it matters if we don't even choose to start.

Heart attacks, type 2 diabetes and other chronic disease don't happen at fifty-five because of what you did or didn't do at age 54.  The foundation of our health is laid down in our 20's and 30's, and some cases in our adolescence.

207.2

Friday, March 30, 2012

Logging is the Key to Accountability

I had a client this morning ask why he wasn't losing weight even though he is watching his diet and exercising.

My response was, "How many calories have you been eating?"

He didn't know.  Calories are the basis of our energy balance.  It will be very difficult to know what the answer is to your weight loss question without knowing the details of your consumption and expenditure.  Most mainstream, balanced diet programs use some sort of accountable system.  Whether it is and points system or even the Richard Simmons "Deal-a-Meal", some accounting for your eating will be key to understanding your success or more importantly your failure to loss weight.

There is a time investment, but the information is crucial.  You can do it.  208.0

Thursday, March 29, 2012

Get to know Yourself

Are you introspective?  Do you self-analyze?  Or do you not want to consider the negative or sometimes unhealthy choices we each make.

I teach a weight management course.  Last night the question can up about what could have been done better.  I asked for the feedback because I want the class to be better in the future.

From the participants mouths, accountability is the key.  The may be in the form of a group to meet with or even to meet with yourself.  It seems that is the sticking point.  People don't want to mull over things that haven't gone well.  We would rather discard our failures or atleast the non-successes.

When I have eaten poorly or am not in a current frame of mind to want to try, I don't weigh in and I certainly don't count calories.  Maybe you have been there too.  I simply want to make bad choices.  That, of course, can lead to unhealthy consequences.  Weeks or months without knowing what the results of my eating are tend to "accidently" increase my weight, among other health concerns.

Weight loss, unfortunately, doesn't happen by accident.  You have to pay attention, analyze and correct in the future.  You also must learn to do so on your own or face potential failure.

Don't be afraid to spend time with yourself.  Get to know the why's and how's of your eating.  Spend time looking over your diet and see where you could benefit from better portion control or healthier choices.  If you want to learn and grow, you have to study.  Now go sit by yourself and read a chapter!

207.2

Wednesday, March 28, 2012

Radio Show

Beginning stages of discussions about doing a radio show.  Would you listen?

Please give some feedback, so that I can go to the station with a built in audience.  Thanks

In the mean time, don't let frustration or dispare get to you.  The race is not short.  If a sprint, then Adkins would be the victor.  Instead, he is gone and everyone wants their money back to buy cholestrol lowering mediactions.

You have signed up for the marathon.  Can you imagine that distance?  The idea is to finish healthy, but definitely to finish.  Think longterm - how great will you feel both emotionally and physically when you reach your goal.  Act short-term - you have to do daily things to reach your goal.

How many times have you said "Just one more won't hurt".  Well, it does!  So stop and look for change now.

208.8 - Longterm that is 59.8 pounds down from 3 years ago.  10 pounds down since late February. And I plan on losing today!  Do you have a plan?

Sunday, March 25, 2012

School-time Habits that lead to Weight Issues

Recently our supremely altrusistic legislation decided that ketchup is a vegetable.  Well heck, I'm nearly a vegan then!

Lunch Concerns - We are sending our children to school for 5 maybe 10 of their 21 meals for the week and what they are offering is leading to higher obesity levels.  Those who we have voted in to protect us are listening more to food industry lobbyists than to us or common sense.

Activity Concerns - With budgets getting tighter, the Arts and PE tend to be trimmed first.  We feed our children fattening foods are then don't offer to let them move and stay active.

New reasearch - Multiple reports suggest that obesity has tripled in the last couple of decades.  Also, learning is improved when children get activity.  What are we doing to the next generation.

Thursday, March 22, 2012

Do you have a Plan?

Having goals, like losing weight is great.  But you need to have a plan of execution.  How are you going to get it done?  That plan should have urgency so that procrastination doesn't creep in.  The real question then is, what are you going to do this week or even tomorrow?

I was explaining weight loss and someone said that I make it sound easy.  It is easy as a conceptual idea.  The main issue is that make it more difficult, mostly with poor execution.

We are ok with more activity, but not giving up food or soda or alcohol.  We don't mind diet management but don't want to sleep better.  I will change everything, but you can't make me log. 

Fine, but what are your results.  Today I'm 209.0  Three years ago I weighed 268.6.  It is easy to ask if the information that I am giving you is correct then why was I at an unhealthy weight.  The answer is easy too.  I was living a balanced life, and I abused my body.  I used time as a resource and food as a reward.  I didn't sleep and told myself that next week, next month, next time I would focus.  The switch cannot be simply switched.  Too many aspects of weight management are habit based. 

The first place to find change is between your ears.  Success will come, but you can't always control the timeline. Students, you know what I am saying?

Wednesday, March 21, 2012

Careful who is Watching

Whether it is your own kids or others you influence, your actions can betray your words.  Our children are growing up in a Toxic Environment that is partially created by our own laziness and preoccupation with the outside world.

We are tired and order pizza.  We get home late with fast food breath.  Don't teach them (your sphere of influence) to do the things you know is incorrect.  Both of you deserve better. 

I had someone thank me for sharing my story.  I cannot tell you how rewarding that is.  I only want to try harder, because someone is watching.  And I want to be a positive role model, not a shackel to someone else.

Who might be watching you?  Who are you holding back?  Only yourself?   209.0

Monday, March 19, 2012

Something is Going Right

After an initial gain at the beginning of Spring Break, I am now down.  Staying busy, planning my meals and not having any cravings seems to have spelled success.

208.8 today!  I have not weighed this amount is going up when I originally gained weight during college in 1997.  15 years later.  I am not done yet and don't feel that the battle is over.  Everyday will need to be treated with respect.

Friday, March 16, 2012

Spring Break Got Me

I had started out losing, but days of traveling and time with the kids added a pound and a half.  This weekend will be designed to get back to planning, preparing and controling the calories!

It can be done.

211.8

Tuesday, March 13, 2012

Losing Weight the Correct Way

Ideally, when losing weight, we want to lose body fat and not functional lean tissue.

Therefore, it is important to know your percent body fat.  That is the real number that we should measure.  Measuring only body weight could result in a loss of muscle.  On a scale, a lower number does not always signify a loss in fat.

Extreme diets with low calories or low carbs/high protein actually promote muscle loss.

Research suggests that a balance of health food choices and increased activity is what is the key to healthy and permanate weight loss.  210.4  See you at the bottom!

Sunday, March 11, 2012

Awesome Compliment

You want a boost to your efforts?  See someone that you haven't seen in a while.  After losing some weight, people seem to be able to tell a difference.  It is actually a little awkward.  I was taking off my jacket and I had a female co-worker tell me that it "looks like you have lost weight...especially in your belly".

Umm, thanks.. I guess.  Of course all compliments are welcome, but it sucks to understand that everyone knows your an "FA" as well. :)

Yesterday, I picked up my kids for spring break and my sons tells that I look thinner.  He's 11 and struggles with the some of the same issues that I do.  I hope he gets something out of my loss.

Saturday, March 10, 2012

Vegetable and Fruit Alternatives

It has been said before that I don't particularly like fruits and vegetables.  It is not that I would rather have a tastier food, but instead, F&V tend to make me gag..."Like Totally!"

My son, who did not live with me after the age of 3, has the same response to those foods.  Interesting!

Regardless, it is even more difficult to balance your weight without the benefit of high fiber F&V to fill the belly.  I also miss out on the benefits of phytochemicals, ligians, antioxidants, vitamins, minerals, and fiber.

To "better" balance my diet, I have taken to juices.  V8 Fusion, for instance, is a source of F&V together.  With a juice, you of course get some of the nutrients, but not the same level as if the F&G was fresh, and you cetainly don't ge the fiber.  Furthermore, juice by itself can be a high level of simple sugar and might not even be 100% juice.

Dehydrated or Freezed Dried products are another option.  I just had a product called "Zip Fruit".  It was a package of freeze dried banana and strawberry slices.  I have to say that it was better than tolerable and less than craved.

My next task is to smoothie (can you use that as a verb?).  Fat free yogurt, frozen berries, maybe a mixed in veggie or two.  I am worried about this process.  I have the machine (the Ninja from late night infomercials) and the frozen fruit. 

212.4

Friday, March 9, 2012

Does Your Swimsuit Seem a Little Smaller?

Nothing can be more defeating than to have clothes not fit well anymore.  Being uncomfortable at work or socially, because your 10 pounds of flour isn't fitting in that 5 pound sack.  There is bulging, and you might even be able to hear the faint scream of your zipper.

If your fashion sense begins with elasticity and ends with sucking in...you might be a fat ass! (Read in white, hick voice)

On the other hand, it can be very rewarding when you are able to use the new hole on your belt.  Or even when you shop for new clothes because everything is baggy!  On a 5 hole belt, I am now on the last (smallest circumfernce) hole.  Looking at the history of ware on the belt, it is a reminder that holes 2 - 4 have all been used.  I would love to donate this bigger belt to Goodwill and go buy a smaller one!

Summer is comming, will you be doing in public swimming?  212.4

Monday, March 5, 2012

McDonald's (and others) Pretty Little Dirty Things

The commercials sound great, promising happiness and bliss.  The truth is that fast food is more chemistry than nutrition. 

How is it that they can produce something cheaper than we can at home?  They have to buy product and have the overhead of a store and employees.  It's becuase their product is purchased so cheap because no one else can use it.

Google "Pink Goo Chicken" or "Pink Slime beef".  Ammonia is  not an ingredient but a process so they don't have to label it.  No one but you and your family is on your side.  Oh yeah, and me :)

up to 215.0

Sunday, March 4, 2012

Remember, Reintroduce

I work in a recreation center on the weekends doing various chores and duties.  Today, a family stopped in and played ping-pong for a while.  On the way out, I heard the father ask the daughter, "Are you sure that you don't want to play chess?"

Her replied was guarded so as not to actually tell the father no, but said, "It's not that I don't want to play chess.  I just want to go to the park more!"

Spring is here or near, depending on where you live.  Either way, odds are that the weather is nice or getting that way.  Remember what it was like to go outside.  It is what we used to look forward to doing.  We didn't want to be inside.  It's time to reintroduce yourself to the outdoors.  A place that we have forgotten how to enjoy.

A child's bliss in a playground might be to much to ask, but maybe we can find pleasure in nature, a park, time with our children, or even time alone (without electronics) to destress and unwind.  Find out what your new "play" is!  I am going on a 6 mile play tomorrow :)

214.4

Thursday, March 1, 2012

New Month

This could be your starting point!  What are you waiting for?  The time can be now!  You know that you want to join the weight loss parade.

215.6

Wednesday, February 29, 2012

Have a Healthy Respect (Fear) for Food

Wait, I didn't type the title correct.  Right?  Yes, it is correct.  Respect the power that habits have and the possible consequences of not changing at all or releapsing.

Odds are that most of you reading this have had an unhealthy relationship with food at one time or another.  I've been there.  It doesn't seem like a big deal.  Everyone eats what I eat or how much I eat or when I eat or why I eat?

Research has shown how food has addictive properties.  Sugar, for instance, has shown the same reaction on the brain as hard drugs like cocaine.  It may seem like a silly thing to compare, but would you do a line of coke because your sad or bored.  Hopefully not, but we should have the same thought process about food.

Not only should we not cope with stress using food, we should not eat high sugar, high salt or high fat foods period.  We are asking for trouble.  Especially if we are trying to stop the habit carousel.  I didn't have the best weekend eating.  A bad meal on Friday and one on Saturday.  But that turned into craving more on Sunday.  Maybe it was a coincidence, but I respect food not to fool myself with self-talk like "Just one more time" or "I'll start tomorrow".  That day might never come!

216.2

Tuesday, February 28, 2012

The Ups and Downs of Calorie Consumption

As we lose mass, we don't need as many calories to get us through the day.  Kind of a bummer.  I work hard to lose weight and my reward is that I have to eat less!

Yes, but that is the wrong mentality.  Food is a fuel.  We don't need as much fuel when we don't have as much mass.  If we only eat for enjoyment or comfort, then fewer calories become an issue.  Since Christmas, I have lost exactly 25 pounds as of this morning.  That has also equated to a little over one hundred calories less I need a day.  It is really only two bites of a Snickers, but I kinda want those bites.

Just remember that long term when we are not trying to lose weight the caloric bounty can increase.  For me, I am trying to limit my caloric intake to 1000 calories less than my daily allotment.  So when I am done losing and am just maintaining, I get to eat +1000 but -100 or 900 more calories a day of bliss, I mean fuel!

Thursday, February 23, 2012

Weight Loss Priorities part 2

When timing is right and you are ready to master your habits, food habits are much more important than activity habits.

Both should be done, of course.  But ingesting, or inhaling, food and calories can be done much quicker than eliminating calories.  It is much easier to overconsume than to overexert.

Try focusing on one area of your diet and not try to eat perfectly.
- lower fat
- more whole grains
- more fruits and veggies
- less calories
- less liquid calories from sodas or alcohol
- less snacking
- less eating out
- better balancing of your diet.

Use a logging tool to help yourself document.  It is very important to evaluate.  That is difficult if you don't understand the details of what you are doing.

Try www.loseit.com and friend me or comment here that you would like to be friends and we can encourage each other.

Weight Loss Priorities

The first thing to discuss with any habit change is whether or not the change is a true priority.  Many times the change is uncomfortable or difficult and procrastination becomes very easy.

Think about past failures.  If you consider a previous attempt that did not find success, did you routinely make excuses about why it was ok to eat this or not do some activity that you had promised yourself you would do. 

I have always believed that there are seasons in life for different things.  It may be that you simply are not ready to change.  Wanting to change can fall dramatically short of executing change for your own benefit.  When you have your priorities set for your habit management, then excuses won't exist.  You will simply do what you set out to accomplish.

If you are reading this shaking your head and saying to yourself that I don't know what you are going through right now.  Your right.  But I am right about your priorities not being focused on the success of your goals.  Doesn't make you a bad person, but you cannot stop trying.  Schedules improve, health gets betters, family isn't so crazy forever.  And then maybe the time will be right.

Or maybe you can reprioritize now.  Success is a funny thing.  We all are eluded by it until we really TRY to find it.  It is not found by accident.  You can do it!  216.2

Wednesday, February 22, 2012

What are you Giving Up?

Today is Ash Wedensday or maybe better known as the "day after Mardi Gras when I really don't feel like going to work becasue and ate and drank too much crap"!

Either way, religious or not, this Lent season is a good reminder about our opportunity to challenge ourselves to give something up.  In a religious setting, the reminder includes strengthening your relationship with God and remembering to rely on Him to help us through tough, even self imposed, challenges.

It is the perfect time to change a habit while increasing communication with your your diety of choice and make food not your idol.

217.2

Tuesday, February 21, 2012

Snowball is Rolling

Think longterm but act short term.  It is great to have longterm goals.  I hope to be at 185 by the end of the year. However, if my actions are constructed with the date in mind, there is a good chance that I will neglect healthy choices now and procrastinate.  Therefore, my actions are daily to get me to that goal.

I plan my eating and my activity.  If I neglect these things, I will not have success.  I don't know too many people that accidently lose a lot of weight.  There must be intent.

Once you create some new habits, it is not the same daily grind to get you through the day without your favorite fast food.  I am able to control my habits with much more ease that previously.  Don't give up or give in.  It will all come together.  As long as you keep trying to improve, you will find that success will be in your way!

216.6 today!  23.4 pounds down since Christmas.  About time for a new belt!

Saturday, February 18, 2012

Plan your Eating Times Backwards

The toughest thing for me to do right now is to not eat late at night.  I get off from a second job at 10:00.  If I eat dinner too early, then I end up starving before bedtime.  Most of the time I can think of it as a challenge, to fall asleep without eating.  Other times, I give in,  and it usually is not the most wholesome of choices that I fill my belly with.

What options do I have then?

Well, if I am going to go to bed at 11:00 or 11:30, I should eat dinner about 3 hours before.  Then I schedule my snacks and meals in 3 hour segments.  My day ends up looking like B - 8:00, S - 11, L - 2:00, S - 5:00, D - 8:00.  This is my blueprint.  If the span will be longer, I try to eat more calories or drink water to supress appetite.  A 2,000 calorie diet might be divided as such: B - 500 cal, S - 200, L - 550, S - 200, D - 550 (again, a guideline).

See if planning will help your appetite.  218.6

Thursday, February 16, 2012

Personal Victory

As I was waking up this morning, I am an overwhelming childlike sense of excitement.  Like opening a present, I ambled to the scale and did my morning due diligence.  The scale was below 220.  This is a nearly 2 year first and more than 20 pounds down from my recent high.

This is only a temporary victory.  The battle was won but the war still rages.  I have more to lose and longer to maintain.  But I am full of self-confidence and ready!  Come with me and see how this feels.

Now, along with my inward healthy changes, I can see and feel an outward change in my appearance.  My words cannot do justice to the emotion and joy that comes along with the rewards of reaching your goal.  I want to share this feeling, but you have to pay the dues to be in the club.  The great news is that anyone can join!

Wednesday, February 15, 2012

Heart Healthy

It's V-day mourning time.  But even  if you don't have someone special to give your heart to, you should be working to keep it healthy for that future day.

Good diet, decent activity and a balanced life will put you on the right track for a healthy thumper!

Monday, February 13, 2012

Finally It's Winter

Snow is on the ground in Texas, kinda.  But elsewhere for sure.  Don't shy away from that precip!  Go and show it who's boss.

Dressing for activity in the cold is fun.  It doesn't have to be about toleration, but actually enjoying the crisp air.  Maybe it's a guy thing, but conquering the elements and getting an exercise session done is very rewarding.

If you don't have the attire, stay inside by the fire.  Be creative and move your body indoors.  Let me know if you need suggestions, but don't just sit there until Spring!

Sunday, February 12, 2012

Bad Meal, Days Ok; Just no Bad Weeks

Face it!  We are not going to eat perfectly.  We are going to have ups and downs.  It should be expected and accepted without guilt.  It can be disappointing when the number on the scale goes up, but if we feel shame and guilt then we might have more bad choices on it's heels.

Yesterday was a bad day.  I had a plan and it was destroyed by cookies and tiredness.  I gained a pound and a half.  Stinks, but no big deal.  I will be back down in couple of days with good choices on the horizon.  The scary thing is that bad choices are always lurking, trying to trip you up.

Yummy, fatty, high calorie foods can become addicting and urge cravings for the next meal or day.  Have your fun, but more on to what you know is healthy.

Today 222.2

Friday, February 10, 2012

Valentine's Plans

What are your plans for Valentine's?

No, I don't mean what are you doing to woo your favorite honey.  What are you doing to prepare for the extra calories?  The big meal?  The chocolate?

Have a plan in place to burn more calories during the week or be sure to elongate Kanoodling time with your loved one!

Thursday, February 9, 2012

Action is Key to having Goals Met

Not physical action.  Sure that helps, but for goals to survive you must have an active plan.  You simply cannot say you want to acheive something and then not work towards it.  Yet, that is what so many of us try to do. 

If it is really important, then make it a priority.  If it was easy, then we would all already be there.  We must intently choose to change something; eating, drinking, being active.  Whatever you start with, you have to choose and not just hope.

So the question is then, what are you going to choose for this day or week?  How are you going to act?

Down 18 pounds since Christmas! 222.0

Wednesday, February 8, 2012

Reward Day

So far this New Year is going great for resolutions.

I have not eaten any fast food and I have lost 18 pounds since Christmas.  My will is strong, and my mind is focused.  Now, I cannot take those things for granted, as they do tend to disappear.  So, today is a reward day. 

I am going to eat out, but not fast food.  No "pink slime" burgers or "pink goo" nuggets (google those terms).  Probably have a little Pei Wei.  I don't want to be too aggressive with my weight loss.  It can be dangerous for adherence to press through without any break or relaxation.

I am going to have fun, but not over indulge and not feel guilty!  221.8 today, but it will be higher tomorrow.

Tuesday, February 7, 2012

Consistency is the Key

Maybe a day doesn't go your way.  Or maybe the darn scale doesn't read what it "should"!  There will be many situations on your weight loss journey that are confusing or frustrating. 

Just remember the bigger picture.  More good days than bad, good choices than bad will ultimately give you the direction you need.  We are in control, we simply need to assume it.

After a normal day by all accounts, I am now where I was before the weekend trip.  Just stay with it.  223!

Monday, February 6, 2012

Weekend Results

Well, I missed my goal.  I weighed in 1.8 pounds higher than when I left and my goal was to be only .6 higher.  We will call it water weight!  Just kidding.

No shame in not reaching my goal.  I tried.  I planned.  I didn't even have any of my son's birthday cake.  Shame would be giving up or giving in!  Today begins a new week with goals that will help me continue on my path.

I am really enjoying this trip towards wellness.  I feel that I am learning more about myself and how to look at food and activity with a correct perspective.  They are not the evil lords that control my life.  I am..wait, that didn't sound right.

225.0

Sunday, February 5, 2012

Tough Weekend

Having to buy a new car = STRESS!

Son's Birthday party = Celebration!

Superbowl = Fun!

Weekend trip = Holiday mentality!

Raining Weekend = no golf, no outdoor activity!

Loss of electricity = no indoor activity!

The deck is stacked for a bad weigh in tomorrow morning.  I have tried moderation and flat out saying no.  But will it be enough?

Friday, February 3, 2012

Party Time

Today is my son's 11th B-day.  Cake and Mexican food...ohh dear! 

I already have a plan.  3 corn torillas, grilled chicken breast plain, rice and black beans.  I am going to make my own tacos.  I am going to have my own snack before sitting down.  Therefore, I eliminate the roulette of chips and dips.  Then 1 cupcake.  Presized, I like it.  I got on the bike earlier, so I hope to balance well for today.

I am going to be gone through the Big Game and those parties as well.  We shall see what Sunday has in store.  My goal is to be within a half pound of my current weight on Monday morn.  223.2.

Thursday, February 2, 2012

Nigh Upon Us

It is now February and P. Phil says it's 6 more weeks of resolutions.  If you got off track early, it doesn't mean that you have to stop trying.  Buck up - come on along for the ride.  2012 could be your best year ever.

There is a big obstacle looming.  The Big Game is Sunday.  Do you have plans to Nacho-it up?  Or guzzle large volumes of caloric drinks, adult or otherwise.  Have a plan, get in some extra work before this Sunday's gathering.  You might even find out that you don't want to imbibe and injest the normal gameday fare. I feel way too good to even worry myself with wings or nachos.

Heck, last night, I even bought a sub sandwich on the way home and choose not to eat it.  Half for lunch and half for dinner today.  This is from a guy that most of last fall had fast food restaurants littering his monthly credit card statement.  Now, I am not going to get cocky, but I do feel really good about where I am. 

223.6 and continuing to drop :)

Wednesday, February 1, 2012

New Month

Still feeling good.  Semester getting a little busier and stress getting a little higher (car issues).  I am at 225.0 down about 15 pounds for January.

Regardless of whether January went well for you, you can have a great February.  Come on, you CAN do it.  There is no reason why you can't.  Let me know how you're doing.  Whatever, don't get on the McNugget diet.  There are also articles about McDonald's pink slime in their burgers.  Check it out and rethink your eating habits.

Monday, January 30, 2012

Planning for a Fun Weekend

This upcoming weekend is my son's 11th birthday.  I am headed down and we are going to be out and about all weekend.  Birthday dinners, cake, the whole 9 yards.  I also won't have much opportunity to stay active.

From my perspective, waking up next Monday and holding firm at today's weight will be a victory! So 225.6 is the goal.

Also, jobs seem to be closing in and my car has a major issue.  All of that stress could equal a lapse or unhealthy choices.  This week will be critical.  I need to have good vision and be on the lookout for eating triggers and feeling sorry for myself.  No consulation food this week.

Sunday, January 29, 2012

Too Much Too Soon?

Today I weighed in at 224.6.  There is probably no way that I should be having this much success.  My calorie intake, or net,  has been pretty low.  I am concerned that too few caloires and I might be causing harm to myself.

Without enough food, the chances that I am getting all of the nutrients I need is slim.  I may not realize in the short term that I am not getting a particular nutrient or groups of nutrients, like vitamins.  But long term, I could be causing real damage...Just ask the 17 yr old who has been living only on chicken nuggets and is now being treated for mal-nutrition.

The second concern is that without enough intake, I might be accidently slowing down my metabolism.  Long term, that is a true concern.  I want my metabolism to always be as high as possible to be burning as many calories per minute all day long.

The other thing for me to consider is hydration.  My scale has a reading for that and mine was down.  I expect that my weight will be up in the morning.

I guess it is a good problem to have, but I really want to make sure that Health is my focus and not just a number on a scale.

Saturday, January 28, 2012

You can Stop at Just One

Talking with a freind today about how easy it is to overeat at a meal when you really like the choice of food.  With a little common sense, backed by science, and a dose off forward thinking, we can probably do a better job and limit over eating.

Instead of eating a half of a pizza, until it hurts, eating just a quarter of the delicious pie now and waiting to eat the other later saves stored calories.  By simply separating the ingesting of calories, lets say 1000, into two parts, we have a better chance of using some of the calories after the first half of the meal.  This way we are less likely to store any of the calories as fat.  Now the second half of the meal could certainly be headed for storage, but because of the time in between the stored amount will be less.

Oh, and by the way, we might even forget to eat it later and save all kind of calories!

Stay with me!  226.0

Thursday, January 26, 2012

What is the Best Path for Weight Management?

I need to be clear.  My choices do not have to be yours.  My success or failure is not necessarily guaranteed for everyone who follows.  This blog was developed to give it's readers and followers advice and hope; to discuss research and pragmatic options. 

I hope that my public accountablility provides something that you might need to be truly ready to change, to improve your health.

Which is the best way for you to manage your weight?  Your choices should be founded in science and behavioral psychology.  But they also need to be something that you will actually do and adhere to.  Adherence is the key.  One week of change does not define success.  I hope that you will follow for years to come and then we can discuss success.  It is out there.  You can find it!

227.6

Tuesday, January 24, 2012

Rain, Rain Go Away

Weather can make it difficult to go outside and exercise, but don't let be the end of it.  You might have to be creative.  Or, you might have to stop looking for an excuse.

Body weight exercises are get for challenging the body.  Squats, lunges, push-ups, crunches, dips, etc. can all be done without any extra equipment.  If you do want to invest, get a dumbbell or two.  Other options include a kettlebell, medicine ball or elastic tubes to use for resistence training.

Regardless, be sure not to just sit around.  228.8!

Monday, January 23, 2012

Overwhelmed leads to Overeating

Stress can get you!

Be careful to plan down time for yourself.  Also, be sure to get good sleep.  And if you need it, get a massage or whatever helps you destress.  We just don't want that stress to build until we can't handle it and cope by eating because we deserve it.

If you have had a tough day or a tough life, what you deserve is a chance to be healthy.  Good health will decrease your long term stress way better than ice cream.  Even better though, stay ahead of stress with time management and not procrastinating.  It isn't always as simple as that, but time to improve and see if it doesn't help you focus on your other goals.

Keep going!  We can do it.  Up a 1/2 pound.  No sweat :) 229.8

Sunday, January 22, 2012

Victory - The Battle is won, but the War is what Matters

In the previous blog, I discussed a large planned meal and how to stay balanced as best as possible. 

It worked.  I am a pound down from yesterday.  The fact that I am a whole pound down does not reflex the work that I did yesterday, but includes the timeline of excreting waste, maybe being slightly more dehydrated, etc.  The true evaluation will be a week from now, and whether or not I am trending downward.  Since the beginning of the year, I am down more than 8 pounds.  How are you doing?

Update me.  I would love to hear the feedback and know that you are listening and working hard to be healthier :)  229.2 today!

Saturday, January 21, 2012

Strive for Daily Balance

Had a Philly Cheese Steak sandwich today.  It was tasty.

I planned ahead and stayed active during the day and even exercised tonight.  I might end up not losing weight today, but I did a great job of balancing calories.  If you know that there will be a day of big food, then plan for big play.

To help even further, I ate the sandwich in 2 parts 2 hours a part.  The idea is that I can use some of those calories before they all try to get stored!

230.2

Thursday, January 19, 2012

Paula Deen - Where did it all go wrong?

Well, it starts with calling butter "little sticks of smiles and happiness".  I wonder how happy she is now.

Diabetes is a very dangerous disease that can ransack the kidneys, eyes and blood vessels, among other tissues.  The are numerous types.  Generally, you hear about type 1 and type 2.  Type 1 diabetes is a genetic issue.  Passed through the family, type 1 diabetes results in high blood glucose (sugar) levels due to low levels of insulin. 

Insulin is a hormone secreted by the pancreas to help move glucose into cells for usage as an energy source.  Without insulin, glucose levels increase and stay elevated.

230.2 this morning.  Almost to the 20's

Type 2 diabetes is a lifestyle result.  Generally, it is attributed to poor diet and low activity levels.  Eating refined foods and or junk foods can quickly raise blood glucose levels.  The body's resultant behavior is to release insulin.  However, after calling "wolf" to often the body becomes resistant to insulin and the blood sugar still stays elevated.

Ms. Deen has type 2.  The queen of southern, butter laden cooking with refined carbohydrates has been allowed to teach us how to be unhealthy.  Then she kept her habit born illness from us.  It is too bad that she has an illness.  It is more unfavorable that others might be just behind due to her calls for  "moderation".  Is it her fault that others might be unhealthy? No, but integrity would have an individual stand up and do what's right to warn others and not keep shoveling out poor choices.