Tuesday, September 16, 2014

The Pope Just Released A List of 10 Tips for Becoming a Happier Person and They Are Spot On


In a recent interview with the Argentine publication Viva, Pope Francis issued a list of 10 tips to be a happier person, based on his own life experiences.
The Pope encouraged people to be more positive and generous, to turn off the TV and find healthier forms of leisure, and even to stop trying to convert people to one’s own religion.
But his number one piece of advice came in the form of a somewhat cliche Italian phrase that means, “move forward and let others do the same.” It’s basically the Italian equivalent of, “live and let live.” You can check out the full list below.
The Pope’s 10 Tips for a Happier Life
1. “Live and let live.” Everyone should be guided by this principle, he said, which has a similar expression in Rome with the saying, “Move forward and let others do the same.”
2. “Be giving of yourself to others.” People need to be open and generous toward others, he said, because “if you withdraw into yourself, you run the risk of becoming egocentric. And stagnant water becomes putrid.”
3. “Proceed calmly” in life. The pope, who used to teach high school literature, used an image from an Argentine novel by Ricardo Guiraldes, in which the protagonist — gaucho Don Segundo Sombra — looks back on how he lived his life.
4. A healthy sense of leisure. The Pope said “consumerism has brought us anxiety”, and told parents to set aside time to play with their children and turn of the TV when they sit down to eat.
5. Sundays should be holidays. Workers should have Sundays off because “Sunday is for family,” he said.
6. Find innovative ways to create dignified jobs for young people. “We need to be creative with young people. If they have no opportunities they will get into drugs” and be more vulnerable to suicide, he said.
7. Respect and take care of nature. Environmental degradation “is one of the biggest challenges we have,” he said. “I think a question that we’re not asking ourselves is: ‘Isn’t humanity committing suicide with this indiscriminate and tyrannical use of nature?’”
8. Stop being negative. “Needing to talk badly about others indicates low self-esteem. That means, ‘I feel so low that instead of picking myself up I have to cut others down,’” the Pope said. “Letting go of negative things quickly is healthy.”
9. Don’t proselytise; respect others’ beliefs. “We can inspire others through witness so that one grows together in communicating. But the worst thing of all is religious proselytism, which paralyses: ‘I am talking with you in order to persuade you,’ No. Each person dialogues, starting with his and her own identity. The church grows by attraction, not proselytising,” the Pope said.
10. Work for peace. “We are living in a time of many wars,” he said, and “the call for peace must be shouted. Peace sometimes gives the impression of being quiet, but it is never quiet, peace is always proactive” and dynamic.
Courtesy of the Catholic News Service.

Tuesday, August 26, 2014

Week 3: Weigh-in

Weight: 222.0


Loss: 2 pounds

I'm having significantly more trouble sticking to the plan this time around. However, a two-pound weight loss in one week is fantastic! I'll take it!

Wednesday, August 20, 2014

Work Sabotage

It's another difficult day at work, food-wise. For the first time in weeks I feel like I'm gaining control once more. And what happens when I come into work? A goodbye part with tons of cake. And now, hours later, there are still several pieces up for grabs. So far, so good. I've refilled my water bottle and eaten a protein bar. No cake for me!
This is what I have to deal with on a daily basis. No wonder I have a weight problem!


Tuesday, August 19, 2014

Week 2: The Real Weigh-in



Weight: 224.0
Loss: .4 pounds

I am down, but not by much. I'm having a difficult time getting my mindset right this time around. I think it worked out so well for me the last time because I was so focused. Now, I'm thinking more about how to make this a lifestyle, rather than just a diet. And then I go and eat some Peanut Butter M&M's. (Those things are like crack to me - I can never eat just one or two!)
I plan to work on getting on board 100% this week, so I should lose some real weight next week. Not just a measly .4 pounds. Although, I'm just happy it's going in the right direction at least!

Saturday, August 16, 2014

Week 2: Weigh in

No news is good news?
Not necessarily.
So, no weigh-in today. My scale says I weigh 175 pounds. My goal weight! However, anyone reading this (or anyone who sees me) knows that can't possibly be true! Not sure what's wrong, but clearly the thing is broken. Bummer. Oh and if you're thinking it doesn't work because it's on carpet - wrong! It read 103 pounds on the hardwood. That's VERY wrong!
I plan on starting Weight Watchers this week. I'll post my updated/correct weight on Tuesday.

Tuesday, August 12, 2014

Dieting & Depression

Many people think dieting will change your life, but instead a new study out of the UK finds losing weight can actually lead to loneliness, lethargy and depression.
Researchers found that while weight loss was associated with improved health ... it also found dieters who lost more than 5-percent of their original weight were also more likely to be depressed.
Most clinical trials have found that weight loss helps to improve mood. I'm a good example of that. During my diet last year, my mood was elevated as I continued to lose weight. However, researcher believe the increase in mood could have more to do with the supportive environment rather than the actualy weight loss.
Of the 1,979 overweight and obese participants, 278 (14 percent) lost at least five percent of their initial body weight with a mean weight loss of 15 pounds per person.
Before adjusting for serious health issues and major life events such as bereavement, which can cause both weight loss and depressed mood, the people who lost weight were 78 percent more likely to report depressed mood.
“We do not want to discourage anyone from trying to lose weight, which has tremendous physical benefits, but people should not expect weight loss to instantly improve all aspects of life,” said lead author Sarah Jackson, M.D.
The bottom line here is that losing weight won't change your life or who you are. As the saying goes "Wherever you go, there you are".  If you think you're unhappy just because you are overweight, you're probably wrong. There are always many factors at play behind depression. While losing weight can make you healthier, it can't remove the other factors behind the depression.
“We do not want to discourage anyone from trying to lose weight, which has tremendous physical benefits, but people should not expect weight loss to instantly improve all aspects of life,” said lead author Sarah Jackson, M.D.
 Not to mention, losing weight can change other factors in your life. For instance, I know dieters who have had to cut friends out of their lives simply because those people cannot be supportive of the dieter. We all have friends who are our "eating" friends. Those people are our dinner dates or binge eating buddies. Sometimes those same people we consider friends don't understand why we want to lose weight and unintentionally (usually) try to sabotage what we are doing. It's understandable that you may need to cut them out of your life. 

“Resisting the ever-present temptations of unhealthy food in modern society takes a mental toll, as it requires considerable willpower and may involve missing out on some enjoyable activities,” said Jackson.
“However, mood may improve once target weight is reached and the focus is on weight maintenance. Our data only covered a four year period so it would be interesting to see how mood changes once people settle into their lower weight.” 
"Don't expect dieting to solve all the problems in your life. But it will make you fitter and healthier"

The findings come from a study of almost 2,000 overweight and obese men and women aged 50 and over.

If you want to read more check out some articles online here and here.

Sunday, August 10, 2014

No Magic Bullet

We all know there's no such thing as a magic bullet when it comes to weight loss. It takes hard work, perseverance and a lifetime of watching what you eat. I'm a perfect example of that. I lost a lot of weight quickly and gained it back (some of it, anyway!) just as quickly by going back to my old, bad habits.
My belief is that you do whatever works for you to lose the weight, but the bottom line is you have to change your habits to keep it off long term!
A successful approach to sustained weight loss incorporates dietary changes, regular exercise, sufficient sleep and changes in behaviors toward food, especially in using food as rewards or in response to stress.
This is from an article about why fad diets don't work and some ideas about what does work. It appeared on SFGate.com this week. You can read the full article here.
  • Total daily calorie intake should be based on activity, age and desired weight. A 65-year-old woman with sedentary lifestyle (light daily physical activity) needs 12 calories per pound of her target weight. The same woman with a high-activity lifestyle - who walks 3 miles a day at a 3- to 4-mile-per-hour pace, for example - would need about 19 calories per pound of target weight. Estimates are slightly higher for men.
  • Everyone should include in their daily diet about 15 to 20 grams of fiber and adequate protein, which is about 0.7 to 0.8 grams per kilogram (or 2.2 pounds) of their weight. They should limit fat, and make sure their diet is varied and includes their favorite foods, which will increase the chances for success. 
  • Most successful dieters report eating breakfast, and they space out meals and snacks over their day to avoid feeling hungry. They don't eat within several hours of bedtime, when metabolism slows.
  • Successful dieters have plenty of tips to share, such as splurging one day a week or indulging in a small portion of a favorite treat every day. Some dieters suggest using smaller plates, sitting for all meals or having five colors of food at every meal. 
  • Prescription medications can help to jump-start a diet but they are not effective when used in isolation.
  • Exercise should begin with a small increase in activities every day and increase gradually. A good place to start is 20 to 30 minutes of daily walking. In one large study, people who maintained weight loss for five years exercised one hour a day. People with joint problems or who have difficulty walking can use weights and resistance bands while sitting, or they can swim or join an aquatic aerobic program if they have access to a pool.
  • Expectations need to be reasonable. Weight loss targets should be about 1 pound per week.
  • People should weigh themselves on the same day of the week at the same time.

Saturday, August 9, 2014

Week 1: Weigh-in

It's now been one week since I got back on track (sort of) on the diet. It was a rough week. I didn't prepare properly nor did I stay committed. However, there is some good news. I lost a tiny bit of weight. I am down 1.2 pounds. YAY! Despite cheating a bit most days, I still managed to do some good.
Here's what I learned: As long as you are good most of the time, you'll see some success. Is it what I was hoping for? No, of course not. But, at this rate I will lose close to 16 pounds before my trip to Scotland. I do believe I will lose more than that. I'm all in now. My goal is to drop two pounds a week - which would be about 26 pounds before my trip. Not too strenuous, but enough to get me back (comfortably) into all those clothes I bought earlier this year.

Weight: 224.4
Loss: 1.2 pounds


Friday, August 8, 2014

Preparation!

My success this time around is mixed, so far. I didn't clear out all the food in my house like I did the first time, so it's easy to go into the kitchen and cheat. Even if it's not too bad.
For example: Yesterday I went home for dinner and had a tamale instead of the lean & green meal I was supposed to have. I hadn't gone to the store, so didn't have the ingredients for a salad, so instead of cutting up and cooking some other veggies, I went to the freezer and ate a tamale. Not terrible, but still nothing near that lean & green meal it was supposed to be.

Lesson learned: Preparation!

  • Clear out old, unhealthy foods
  • Always have healthy foods on hand
  • Prepare those foods ahead of time for easy eating

Wednesday, August 6, 2014



Interesting Article on Weight Loss and $$ from Reuters & Fox News. See the whole article here.
As weight loss becomes more about health than vanity, insurers might increasingly be footing the bill for non-surgical reducing methods, researchers say. And they'll want to know which ones are the best investment.
In a new analysis, the popular Weight Watchers program and the drug Qsymia were the most cost-effective strategies to lose weight. If a third-party payer didn't cover the high cost of Jenny Craig's food, that would be the most effective plan, the study found.
The researchers found that the average cost per kilogram (2.2 pounds) lost ranged from about $155 for Weight Watchers to about $546 with the Roche drug Orlistat, which is available by prescription as Xenical or over-the-counter as Alli.
The second most cost-effective strategy at about $204 per kilo was Qsymia, a drug from VIVUS, Inc., which provided some support for the study.
The Vtrim program was the third most cost-effective strategy per kilo of weight lost, followed by Jenny Craig, the drug lorcaserin – marketed as Belviq by Arena Pharmaceuticals GmbH. Orlistat was the most expensive per kilo.
Insurers and policymakers often prefer to consider treatments based on their cost per quality adjusted life year gained, and typically interventions are considered effective if that cost is less than $50,000.
The researchers found that Weight Watchers, at $34,630, was the cheapest program per quality adjusted life year gained. It was followed by Qsymia, which is more effective at fostering weight loss, but more expensive at $54,130 per quality adjusted life year gained.

Monday, August 4, 2014

Workout App



I heard about the Pact app a few months ago, but didn't think much about it. Last week there was a segment about it again on Good Morning America and I was intrigued. Essentially it fines you for not going to the gym and pays you if you go regularly. You choose the amount, but the minimum is $5 for a missed workout.
It could work if you're the kind of person that needs negative stimulation to go the the gym. Might work for me - I wouldn't want to lose any money.

Sunday, August 3, 2014

Meal Plan Information:


  • On the 5 & 1 Plan® you must eat 5 meal replacements per day. I am using a mix of Optifast, Medifast and leftover WMP replacements.
  • Every day you eat one "Lean & Green" meal which consists of 5-7 oz lean protein plus three servings of vegetables and up to two servings of healthy fats.
  • You can also have certain condiments, a pre-approved list of herbs and spices that you are allowed.
  • There's also a very limited list of snacks. It's pretty basic; popsicles, jell-o and a few nuts. That's about it.

Saturday, August 2, 2014

Arrggh!

Day 1 is now more than 50% over and so far so good.
Except, I'm HUNGRY!
This isn't a body hunger, it's all in my mind. If I really think about it, I'm actually not hungry at all I'm actually kind of full. However, it's trying to get my head to get on board with my stomach.
I'm trying to just move on and not think about food, but as we all know, that can be difficult. I just keep thinking about my goals and, hopefully, this will become easier. Heck, I know it will become easier, I've done it before.

And So It Begins ... Again

Just six months ago I was about 25 pounds shy of my goal weight of 175 when I thought, eh, I can do this on my own and quit the weight loss phase of the Weight Management Program and went on Maintenance.
I failed.
Not only did I stop losing weight. I gained weight. About 20 pounds. In six months. Yes, that's a lot. But, I'm no longer looking back. I'm looking forward. I was able to do this through sheer willpower last time. I can do it again.


Weight: 225.6

Measurements

Waist: 35.5
Hips: 48
Arms: 13

Friday, August 1, 2014

Mommy fat-shaming

Mommy fat-shaming

A mother taunted for "daring" to wear a bikini in public in her "not quite perfect" body writes an open letter on Facebook to the people who made fun of her.
"This is an open letter to the 2 guys and 1 girl who decided to skip work today in Sherwood Park where they were building a house, but instead decided to come to Alberta Beach to relax in the sun, enjoy the water and some beers.I'm sorry if my first attempt at sun tanning in a bikini in public in 13 years "grossed you out". I'm sorry that my stomach isn't flat and tight. I'm sorry that my belly is covered in stretch marks. I'm NOT sorry that my body has housed, grown, protected, birthed and nurtured FIVE fabulous, healthy, intelligent and wonderful human beings. I'm sorry if my 33 year old, 125 lb body offended you so much that you felt that pointing, laughing, and pretending to kick me. But I'll have you know that as I looked at your 'perfect' young bodies, I could only think to myself "what great and amazing feat has YOUR body done?". I'll also have you know that I held my head high, unflinching as you mocked me, pretending that what you said and did had no effect on me; but I cried in the car on the drive home. Thanks for ruining my day. It's people like you who make this world an ugly hateful place. I can't help but feel sorry for the women who will one day bear your children and become "gross" in your eyes as their bodies change during the miraculous process of pregnancy. I can only hope that one day you'll realize that my battle scars are something to be proud of, not ashamed of."
 Mommy fat-shaming: Alberta mom hits back after being mocked at beach | CTV News

I Will What I Want



I love this commercial. In case you don't know the back story ... Misty Copeland started ballet at age 13. She was told her bust and feet were too big and she was simply the wrong body type to make it. Instead, through sheer will and amazing talent, she became the second African American soloist ever in the American Ballet Company.
So inspiring.
No matter what issues you face ... remember ... you can do whatever you put your mind to.

New Plan

So, I think I have my new weight loss plan figured out. I am going to do my own little mix of MediFast and Weight Watchers.

  • I am going to sign up for WW (at a savings of about $300 a month over the Kaiser plan!) and do the weekly meeting and weigh-in. This will be hold me accountable. The weekly weigh-ins are really necessary for me.
  • I will do the Medifast weight loss plan for the first 8 weeks. The Medifast plan is similar to both Kaiser and the WMP program I did previously, except you eat one so-called "Lean & Green" meal a day. I'll have to get back to you about the exact calories in the plan.
  • I will exercise 60 minutes a minimum of 5 days a week. The Kaiser plan had the 60 minutes every day - and while that will be my ultimate goal, I want to be realistic.
  • I will log calories/exercise on my LoseIt app.  This will also hold me accountable.

And this all starts .... tomorrow!
The plan begins Saturday, August 2nd. I'll post new pictures and keep you updated on my progress. I am hoping that by adjusting this plan to my own needs will help me get down to my ultimate goal and keep the weight off this time!

Wish me luck!

Thursday, July 31, 2014

Still Not Sure

I am still debating the whole Kaiser program. When I left Tuesday night, I was told they would call me the next day to register. So far, no calls. This doesn't leave me with a good feeling towards them. I initially didn't do the program with Kaiser because they changed the date at the last minute, then a few months later they just signed me up for the next one without asking. Which was totally weird. It then messed up some other doctor's appointments because they cancelled *ALL* of my future Kaiser appointments. I showed up for a dermatologist appointment... and no appointment.
This all leads me to the belief that they are horribly unorganized. Not a great feeling when you're about to hand over $4,300 over the next 18 months. I guess the benefit to all of this is that I have more time to contemplate.

Wednesday, July 30, 2014

Kaiser FAQs

How much weight should I expect to lose?

On average, patients can expect to lose 1 to 3 pounds per week throughout the course of the program. Accelerated weight loss may occur in the early weeks.

Do I need to be a Kaiser Permanente member to sign up for the program?

The Kaiser Permanente Medical Weight Management Program is open to everyone. You do not have to be a Kaiser Permanente member to come to our facilities and attend an orientation session. Whether you are a member or nonmember, you will receive the same level of high quality care.

Is the Medical Weight Management Program covered by my Health Plan benefits?

These services are not covered by Kaiser Foundation Health Plan. Kaiser Permanente does offer other programs to help support and facilitate weight loss. Click here to learn about some of the other resources available from Kaiser Permanente.

Do I need a referral from my primary care physician before attending the orientation session?

No. You may contact any one of our locations directly to learn more about upcoming orientation sessions. Click here to see a list of our locations. We have a weight loss clinic in Elk Grove, CA, as well as Oakland, Freemont, and other areas.

Are there physical benefits from losing weight besides looking and feeling better?

Yes. Research has shown that weight reduction can have a positive impact on managing hypertension, normalizing blood sugar levels, and lowering cholesterol for many people.

Is a full liquid fast medically safe?

When medically supervised, the use of a full liquid fast is safe and effective for weight loss. Click here to learn more about OPTIFAST® meal replacements.

Will I feel weak or fatigued while on the meal replacement program?

You should not feel weak or fatigued as a result of the meal replacements. The meal replacement program is designed to prevent caloric deprivation, provide complete nutrition, and stimulate your body to derive most of your caloric needs from your body's fat stores. This process eliminates hunger and fatigue.

Is rapid weight loss bad for my health?

Rapid weight loss using the full fast supplement in combination with medical supervision is safe and healthy. On the other hand, rapid weight loss produced by unsupplemented fasting or fasting with inferior products can cause your body to use lean muscle tissue as a source of fuel. This can jeopardize your health and make weight maintenance difficult. The products used in our program are formulated to protect lean muscle mass and to use fat stores as fuel, thereby eliminating these risks.

Are there negative side effects from using a full fast weight loss plan?

Most people who use OPTIFAST® experience no negative side effects at all. A small number of people experience minor and temporary hair-thinning during the Active Weight Loss phase. Like the temporary hair loss that often occurs during pregnancy, this is almost always reversible. Some people experience episodes of light-headedness. In some cases, the full fast can lead to an increase in uric acid levels. People with a history of gout are monitored carefully so that appropriate treatment can be initiated, if needed.

Does the Kaiser Permanente Medical Weight Management Program offer treatment using medications?

Weight loss medications are not part of the standard program. You will be evaluated individually before you enter the program. Your physician may make the proper referrals to receive further treatments if they are right for you.

May I declare any part of this program as a tax deduction?

Consult your tax adviser for details.

Once I lose my weight, what can I do to keep it off?

There are four crucial steps to successful weight maintenance. The stronger your commitment to each of these areas, the more likely you are to maintain your weight:
  • Participate in group meetings and follow through with recommendations made by program staff about addressing the reasons why you overeat
  • Stay active or regularly attend another structured support system after completing the Kaiser Permanente Medical Weight Management Program
  • Be aware of when and what you eat. This can be done most successfully by planning meals and snacks ahead of time or by keeping records of what and how much you eat
  • Maintain some form of regular physical activity. Physical activity doesn't just burn calories-it can also help you manage stress, which decreases the need to use food to relax
Some people find it easier to maintain their new weight if they use OPTIFAST® on an ongoing basis as either a meal replacement for one meal a day or as their morning or afternoon snack.

Tuesday, July 29, 2014

Starting Over, Again

If you ever think you're alone in this dieting merry-go-round, try going to a weight loss orientation group. I spent a few hours tonight at Kaiser listening to the pitch for their version of a Weight Loss Program. And, it was a full house. Easily 30-40 people there. I was planning on signing up to do this whole weight loss thing. (Yes, again) However, I waited a full hour and there were still 10 people ahead of me to sign up. I would still be there now - each sign-up took about 15 minutes. Wow. Even the woman doing the registration was shocked. She said she'd never seen that many people wanting to sign up for the group. I think there were about 20, out of the 30+, that were ready to go for it.
This just goes to show how many people are out there that want to lose weight. We all know it's a serious issue, but wow ...
I do have to say it's inspiring. All these people ready for a change, wanting to take (somewhat) drastic measures to get thin. I enjoyed talking to a few of them. I could see how a group dynamic could really be a big support for weight loss.
I'm just not 100% yet. The group doesn't begin until the end of August. I'm ready to start again NOW. If I wait (weight!) until August 26, will I gain even more weight? Can I do it on my own? Should I try first? Argggh! I'm not sure what to do. I don't have to decide right this second, but I do need to make a decision by tomorrow. The initial payout is $250 for the medical testing. I don't have to do the program, but the money is non-refundable.
I think the biggest issue for me, once again, is the money. It's pricey. When you consider how much I spend on food it's not TOO bad, but it's still not cheap. Since this isn't necessarily easy information to find, here's a rundown on the program fees:

Initial Health Assessment: $250
Monthly Program Fee: $360 (Weeks 1-20)
Monthly Program Fee: $280 (Weeks 21-30)
Monthly Program Fee: Free! (Weeks 30-82)
Food: $90+ each week

Grand total: $4,300 (for the entire 18 month program)

Transform Your Habits, Your Health, Your Life

Tuesday, July 22, 2014

Shame on Fat-Shamers

530 Fatties Facebook Page Targeted Overweight, Obese Yuba-Sutter Residents « CBS Sacramento

Ugh.

My getting back on track didn't last long. Maybe just a day or two.
Sigh.
It was so much easier simply staying on the diet. This day to day eating is tough. It's so easy to go back to those bad habits developed over the last 40 years.
Ugh.
So, what am I to do?
Right now I'm debating whether or not I should go back on the program. I've put on 15 pounds since February when I stopped the fast. At that point I was still about 20 pounds away from my goal weight. Now I'm 35 pounds away. If I keep going like this, I will put back on all the weight I lost.
Ugh, again.
I'm also thinking about switching programs. Kaiser has a similar modified fast diet, but they also include weekly counseling sessions. Maybe that's what I need. I know, heck everyone knows, what I/you should be eating to keep weight off.
So why don't I do it?
If I had that answer I would be both thin and rich, right?!?

Thursday, June 19, 2014

Back on Track, Again

Today I started back on what I am calling a modified, modified-fast.  It's essentially the fast but with a few tweeks, since I am not doing it under a doctor's supervision right now.
I am using the meal replacements, but throwing in a few healthy fruits and veggies to make sure I get all the nutrients I need.  Today I ate around 1,000 calories.  A bit more than on the full-fast, but still fewer calories than the typical diet.  

Here's a look at what I ate today:

Breakfast:

  • Mint-chocolate meal replacement shake
  • 1 peach
Lunch: 
  • Tomato soup meal-replacement
  • 1/3 cup quinoa
  • Diet 7up
Snack:
  • 1/2 Optifast protein bar
Dinner:
  • Nacho cheese pasta meal replacement
  • Spinach w/ tomato, strawberries & pomegranate vinegar
  • Unsweetened iced tea
Snack:
  • Medifast protein brownie

Grand total: 1,027 calories

I am also taking vitamins and drinking a lot of water.  I am trying to cut back on the sweetened beverages.   I think they make me crave evil, sugary food too much!

Monday, May 26, 2014

Eat Your Veggies

I never seem to eat enough fruits and vegetables and apparently neither does anyone else.

The daily recommendations for servings of fruit and veggies varies, but 5 or so seems to be the standard I see most places. However, according to most health experts the average person actually needs 9-13 servings a day.  (My nutritionist says 10!) That's a lot of food! However, when you get right down to it, it can be done.

Think about it for a minute.  How many servings are in a salad.  3, 4?  I usually have a large spinach salad and I probably use a good 2 cups (at least) of spinach.  Then when you add in all the extras, tomatoes, cucumbers, strawberries, etc ... one salad probably counts for at least 3 servings, right?

Here is an article on the importance of getting your veggies ... and how much qualifies as a serving.

From Harvard School of Public Health:
Eating plenty of vegetables and fruits can help you ward off heart disease and stroke, control blood pressure, prevent some types of cancer, avoid a painful intestinal ailment called diverticulitis, and guard against cataract and macular degeneration, two common causes of vision loss.
What does “plenty” mean? More than most Americans consume. If you don’t count potatoes—which should be considered a starch rather than a vegetable—the average American gets a total of just three servings of fruits and vegetables a day. The latest dietary guidelines call for five to thirteen servings of fruits and vegetables a day (2½ to 6½ cups per day), depending on one’s caloric intake. (1) For a person who needs 2,000 calories a day to maintain weight and health, this translates into nine servings, or 4½ cups per day (2 cups of fruit and 2½ cups of vegetables).
For most fresh or cooked vegetables and fruits, 1 cup is just what you would put in a household measuring cup. There are two main exceptions to that rule: For lettuce and other raw leafy greens, you need to eat 2 cups to get the equivalent of 1 cup of vegetables. For dried fruit, you only need to eat ½ cup to get the equivalent of 1 cup of fruit.
Remember—on the Healthy Eating Pyramid, created by the Department of Nutrition at the Harvard School of Public Health, potatoes are not counted as a vegetable, since they are mostly starch and should be used sparingly.
Over the past 30 years or so, researchers have developed a solid base of science to back up what generations of mothers preached (but didn’t always practice themselves). Early on, fruits and vegetables were acclaimed as cancer-fighting foods. In fact, the ubiquitous 5 A Day message (now quietly changing toFruits and Veggies: More Matters) seen in produce aisles, magazine ads, and schools was supported in part by the National Cancer Institute. The latest research, though, suggests that the biggest payoff from eating fruits and vegetables is for the heart.

Friday, May 23, 2014

Comments

I just realized I wasn't really allowing comments on the blog.  Apparently you had to be a Google+ or a registered user in order to make a comment.  I have now opened it up to the public.
Feel free to comment, but remember to be kind!

Thursday, May 22, 2014

Don't Drink Your Calories

One of the things I'm most proud about since starting this diet last October is that I no longer drink my calories.  It doesn't sound like a big deal, but I don't drink full calorie sodas anymore.  I don't drink juices or drinks sweetened with sugar.  I also try to avoid Starbucks calorie-laden coffee drinks.  I have had the occasional low-fat mocha - but not the every other day drinks that I used to down.  I probably have had one about every three weeks or so.  However, I am starting to cut those out completely too.  The last time I stepped into a Starbucks I ordered a non-sweetened iced tea.  Yay me!



Just imagine the amount of liquid calories you consume daily.  I would regularly have a soda (or two) a day at a minimum of 300 calories.  Add in a mocha (400+), an orange juice (110) and it's already 800+ calories. That's what I was eating in an entire day on the fast.  Remember, your body doesn't recognize liquid like it does food - you don't fill up on drinks.  So they're essentially empty calories and 800+ a day is a lot of calories.

Tuesday, May 20, 2014

Weight Watchers Tips

Today I decided to go back and give Weight Watchers a chance.  I have never had much luck with WW, however, as is clear from my postings, I don't do well when given choices, and that's what WW is all about. It's a great option for most people, not sure if it's for me.  At least not yet.

I do like the instructor at the Tuesday noon classes, I haven't signed up yet, but I am definitely going to consider it!  After attending today's class I was Googling Weight Watchers and found this post by Karen Hammonds with some great weight loss tips.  Check it out:

1. Good things come in small packagesHere's a trick for staying satisfied without consuming large portions: Chop high-calorie foods like cheese and chocolate into smaller pieces. It will seem like you're getting more than you actually are.
2. Get "water-wise"Make a habit of reaching for a glass of water instead of a high-fat snack. It will help your overall health as well as your waistline. So drink up! Add some zest to your six to eight glasses a day with a twist of lemon or lime.
3. Herb it upStock up your spice rack, and start growing a small herb garden in your kitchen window. Spices and herbs add fantastic flavor to foods without adding fat or calories.
4. Slim down your soupMake a big batch of soup and refrigerate it before you eat it. As it cools, the fat will rise to the top and can be skimmed off the surface.
5. Doggie-bag that dinnerAt restaurants that you know serve large portions, ask the waiter to put half of your main course in a take-home box before bringing it to your table. Putting the food away before you start your meal will help you practice portion control.
6. Listen to your cravingsIf you're craving something sweet, eat something sweet — just opt for a healthier nosh (like fruit) instead of a high-calorie one like ice cream. The same goes for crunchy cravings — for example, try air-popped popcorn instead of high-fat chips. It's just smart substitution!
7. Ease your way into produceIf you're new to eating lots of fruits and vegetables, start slowly. Just add them to the foods you already enjoy. Pile salad veggies into your sandwiches, or add fruit to your cereal.
8. Look for high-fat hintsWant an easy way to identify high-calorie meals? Keep an eye out for these words: au gratin, parmigiana, tempura, alfredo, creamy and carbonara, and enjoy them in moderation.
9. Don't multi-task while you eatIf you're working, reading or watching TV while you eat, you won't be paying attention to what's going into your mouth — and you won't be enjoying every bite. Today, every time you have a meal, sit down. Chew slowly and pay attention to flavors and textures. You'll enjoy your food more and eat less.
10. Taste something newBroaden your food repertoire — you may find you like more healthy foods than you knew. Try a new fruit or vegetable (ever had plantain, bak choy, starfruit or papaya?).
11. Leave something on your plate at every mealOne bite of bagel, half your sandwich, the bun from your burger. See if you still feel satisfied eating just a bit less.
12. Get to know your portion sizesIt's easy to underestimate how much you're eating. Today, don't just estimate things — make sure. Ask how much is in a serving, read the fine print on labels, measure your food. And learn portion equivalents: One serving of pasta, for instance, should be around the size of a tennis ball.
13. Don't give up dipsIf you love creamy dips and sauces, don't cut them out of your food plan completely. Just use low-fat soft cheese and mayo instead of the full fat stuff.
14. Make a healthy substitutionLearn to swap healthier foods for their less-healthy counterparts. Today, find a substitution that works for you: Use skim or low-fat milk instead of whole milk; try whole-wheat bread instead of white.
15. Bring lunch to work tomorrowPacking lunch will help you control your portion sizes. It also provides a good alternative to restaurants and takeaways, where making healthy choices every day can be challenging (not to mention expensive).
16. Have some dessertYou don't have to deny yourself all the time. Have a treat that brings you pleasure, but this time enjoy it guilt-free be — sure you're practicing portion control, and compensate for your indulgence by exercising a little more or by skipping your afternoon snack.
17. Ask for what you needTell your mother-in-law you don't want seconds. Ask your other half to stop bringing you chocolates. Speak up for the place with great salads when your co-workers are picking a restaurant for lunch. Whatever you need to do to succeed at weight loss, ask for it — make yourself a priority and assert yourself.
18. Improve your treadmill techniqueWhen walking on a treadmill, don't grip the rails. It's fine to touch them for balance, but you shouldn't have to hold on. If you do, that might be a signal you should lower the intensity level.
19. Simon says... get fitHere's an easy way to fit in exercise with your kids: Buy a set of 1 lb weights and play a round of Simon Says — you do it with the weights, they do it without. They'll love it!
20. Make the most of your walksIf your walking routine has become too easy, increase your effort by finding hills. Just be sure to tackle them at the beginning of your walk, when you have energy to spare.
21. Shop 'til you drop...pounds!Add a workout to your shopping sessions by walking around the mall before your start spending. And try walking up the escalator — getting to your destination faster will be an added bonus.
22. Walk an extra 100 steps at workAdding even a little extra exercise to your daily routine can boost your weight loss. Today, take the stairs instead of the elevator, or stroll down the hall to talk to a co-worker instead of sending an email or calling.
23. Brush your teeth after every meal and snack
This will be a signal to your mouth — and your mind — that it's time to stop eating. Brushing will also give your mouth a nice fresh taste that you'll be disinclined to ruin with a random chip. At work, keep a toothbrush with a cover and toothpaste in your desk drawer.
24. Clean your closetFirst, it's great exercise. Second, it's an important step in changing your attitude. Get rid of all the clothes that make you look or feel bad. Throw out anything that's too big — don't give yourself the option of ever fitting into those clothes again. Move the smaller clothes up to the front to help motivate you. Soon, you'll be fitting into those too-tight jeans you couldn't bear to part with.
25. Take your measurementsYou might not like your stats now, but you'll be glad you wrote them down when you see how many inches you've lost. It's also another way to measure your success, instead of just looking at the scale. Sometimes even when the numbers on the scale aren't going down, the measurements on your body are.

Monday, May 19, 2014

Tough Day

Ever have one of those days at the gym?  Today wasn't my best day.  I woke up tired and feeling "blah" - not really bad - but not good either.  But still, I got up out of bed and went to work out.  It was definitely rough.  So bad, even the instructor came to me after class to ask if I was okay.  I think I might have been swearing a little too loudly under my breath while trying to hold a plank, I'm not sure, but whoops!

It was difficult, sure, but the bottom line is that I got up and worked out.  I did feel a lot better once class was over.  I'm glad I went and hopefully tomorrow will be better.

Friday, May 16, 2014

Willpower Part Two

Earlier this week we began watching Google Authors "The Willpower Instinct" with Author Kelly McGonigal.  It's a fascinating lecture and I have bought the book - but haven't quite gotten around to starting it yet.
Willpower is difficult.  Most people can't simply decide they want to lose weight/exercise more/save money etc and then do it.  It takes planning, effort and a lot of work.
On my journey I found that taking away options worked best for me.  I was only allowed certain foods and didn't have a choice - I could eat that food or go off the diet.  That's easy.  Giving me the option to decide what food I wanted to eat was not easy.  I have been steadily gaining weight since I went off the diet at the end of January.  I am now up 12 pounds ... and still climbing.  I'll get to more of that in a later post - but for now back to willpower.
Here are some of the best tips I learned from watching the lecture:

Setting Yourself up for Success (The Physiology of Willpower):

  • Sleep
  • Meditation
  • Exercise
  • Plant-based Diet

In order to be successful you need to prepare your body for success.  Research has found that not getting enough sleep can put you at risk for overeating.  We all know that, right.  Meditation can help put your mind in the right place.  This holds no matter what you need willpower for - not just losing weight.

Pessimism:
  • Yes.  Pessimism.  This does not mean negativity.  This means set yourself up for success by planning for failure.  Think of the ways you could possibly fail then think of what you can do *now* to get around the potential future failure. 
Questions to ask yourself:
  • What is your goal?
  • What could be the most positive outcome?
  • What action will I take to reach this goal?
  • What obstacles will I face?
  • When & where will I face these obstacles?
  • What can I do to prevent these obstacles from affecting me?
  • What specific thing can I do to get back on track after the obstacle?





Tuesday, May 13, 2014

Kelly McGonigal, "The Willpower Instinct" | Talks at Google

If you're looking for some help in the willpower department, check out The Willpower Instinct by Stanford professor Kelly McGonigal.  Great insight into the science behind willpower and what you can do to set yourself up for success.




Monday, May 12, 2014

Getting My Workout On!



I'm trying hard to get back into shape.  Despite the weight loss, I am still a bit droopy, lumpy and dumpy.
I just signed up for Pure Barre which is one of many ballet/barre based workouts.


My very first class kicked my butt.  I couldn't move for a couple of days - but now I'm on my fourth class ... and while I'm still not very good, it's gotten better.  Not easier, but better.  I try to attend at least 3 Pure Barre classes a week.

I also am doing Body Pump classes at 24 Hour Fitness.  To me this class is like having a personal trainer without paying for a personal trainer.  It's an hour of lifting weights, squats and sit ups.  It's a killer - but hopefully it will all be worth it shortly!