Welcome

I have been on a journey to a happier and healthier lifestyle. In 2007, I was bed ridden due to an infection and although I was already obese, I gained more weight and topped out at 500 pounds. I began writing about health and fitness after I suffered Congestive Heart Failure and Respiratory Failure in February 2009. I currently have lost over 150 pounds and continue to walk toward my goals. I am a member of Weight Watchers and I am top contributor on the Weight Watchers site. Here is a link to my Weight Watchers blog. I hope my blogs inspire you and help you realize miracles do happen and your goals are achievable. Take care and God bless you.

Friday, December 24, 2010

Merry Christmas!


Saturday, December 18, 2010

Conquering the Binge Monster

Are you gorging on foods at night? Do you grab a bag of your favorite chips to watch TV? Do you overindulge on your favorite snack? Do you splurge and overdo to satisfy that feeling of depression? Do you find that after you open a bag of cookies it is gone or almost gone before you go to bed? During this time of year when goodies and treats are everywhere we turn, it is easy to overeat if we are not careful and not paying attention to our behavior. I know certain foods I must avoid completely or be very careful to make sure I do not go on a bender. If we follow a few simple guidelines we can achieve and maintain the weight loss we desire. It is possible to live a healthy lifestyle but requires our commitment to our success. Here are a few guidelines to help you overcome binge eating.
  • Eat properly throughout the day where your body will not go into starvation mode and make you hungry and want to eat everything in sight. If you eat a nutritious breakfast, lunch, and dinner and healthy snacks in-between you will be less likely to overindulge at night.
  • Drink cold water or unsweetened tea to keep that hand to mouth movement habit satisfied.
  • Eat your meals at the table not in front of the TV or computer. If you are concentrating on your meal you are less likely to overeat and you more likely to eat healthier.
  • Avoid eating anything while you are doing something else like watching TV, using the computer or reading.
  • If you must have a snack, pre-measure the serving instead of eating out of the bag or container. It will let your brain see what you are eating and help satisfy that feeling of hunger.
  • Do not purchase your favorite high calorie and high fat foods. If you are buying them for the rest of the family put them out of sight and request they not eat in front of you while you are adjusting to your lifestyle change. I’m not saying to deprive yourself and never have your favorite, just be sure to plan for that special occasion.
  • If you are eating due to feelings of depression, loneliness or some other emotion concentrate on why you are eating and deal with those emotions of stress in another way that is healthier. You could take up a hobby like cross stitching, wood carving, needlepoint or crocheting.
  • Brush your teeth after your meal to give you a fresh clean feeling and make you not want to eat anymore for the night.
  • Go for an evening walk to help relax, relieve some stress and change your evening habits.
  • Put up a kitchen is closed sign. A friend of mine told me this helps her stay out of the kitchen at night. She actually has a rope that she hangs to block the entrance.

We must remember it is a lifestyle change not a temporary fix or we will fall back into old habits. We can achieve our weight loss goals if we plan for our weak moments. If you are not eating properly throughout the entire day you are more likely to binge eat. We must eat in moderation and avoid overindulgence. I have had difficulty with binge eating in the past but by planning for success I am achieving my goals. I am sure you can also achieve victory and together we will be successful in our journey to a happier and healthier lifestyle. God Bless and Take Care.

Note: Binge eating disorder is a newly recognized condition. Most of us overeat from time to time, and many people feel they frequently eat more than they should. Eating large amounts of food, however, does not mean that a person has binge eating disorder. For more information about this disorder visit:

HealthGuide.org
MayoClinic.com

Wednesday, December 15, 2010

100 Push Up Challenge


I have started the six week training program which is designed to increase your strength in order to be able to do 100 consecutive push ups. I believe I can do it and I challenge you to participate as well. After you complete an initial test to determine your current level, the program is designed to achieve this goal over a six week period. It states, "All you need is a good plan, plenty of discipline and about 30 minutes a week to achieve this goal!" Of course there are some of you who can already do many push ups but most people aren't able to manage 20 and if your like me when I took my initial test, 10 is difficult. However I'm determined to achieve this goal and I believe you can too. Just click the image or this link to start the hundred push ups training program. Good luck to all of you and please report back and let me know how you're doing.

Monday, December 6, 2010

First Christmas Party of the Season


As we all know the holidays can be a time when we can easily get caught up in all of the fun and excitement and put our weight loss goals on the back burner. The holidays start earlier each year beginning with Halloween and all of the candy. Once Thanksgiving arrives, we are bombard with parties through the New Year. In fact, the average person gains 7 to 10 pounds during this time of year. So how do we prevent this? We must first make the decision we are going to concentrate on our health.

Well I'm proud to say I survived my first Christmas party last night for this year. I did not deprive myself of anything. I had a few appetizers (5 points) and for the meal I ate mostly vegetables with some lean ham and one chicken tender. I did have a small piece of chocolate cake for dessert but after tabulating the points for the day I still had 4 points left over.

We had a wonderful time! As many of you know I recently moved and this was a party for my Sunday school class. My class is the largest in the church and we have about 55 members. After we had our meal, they had all of the new members this year come up to the front to be initiated into the class, something they do every year. There were about 10 of us. As we faced the group they had us say a chant repeatedly. All they told us was that the spirit would move us and once it did to go over to the leader and tell him how. We raised our hands above our heads and started by saying "Ohwha" then we lowered our hands to about shoulder height and said "Tagoo" then we lowered them further as in a bow and said "Siam" After doing this about three times he stopped and asked if the spirit had moved any of us, which I promptly said yes. I went over and whispered the magical phrase into his ear and was able to sit down. Luckily for me I already knew what the trick was as soon as he said "Ohwha" the first time because I was a scout leader for many years. Are you asking yourself, okay how did the spirit move me or what is the magical phrase? Well, it is "Ohwhatagoosiam" or Oh what a goose I am. LOL It took a few times for some and much longer for others to get it. They kept speeding up the chant but some just didn't understand. A couple of ladies that couldn't get it were laughing so hard in the middle of all of this they had to excuse themselves temporarily so they wouldn't P in their pants. The room was in hysterics by the end and my cheeks were so sore from laughing for so long.

Then we moved all of the tables to the wall and our chairs in a big circle to unwrap presents which everyone had brought one and placed under the tree when we first arrived. We each drew a number and as our number was called we could either go get a present under the tree and unwrap it or if we liked something someone else had already unwrapped we could go and take their present from them and they would have to go get another. Once a present was taken from another a second time that present could no longer be "stolen" and the person kept that present. I had number 58 and ended up with "The Big Black Book." It is a book which has information in it on a variety of subjects everything from medical info to raising children to managing finances. I stole it from someone and never had to unwrap a present.

As you can tell, I had a really great time and was very happy I stuck to my plan to stay within my daily points. I hope everyone has a wonderful holiday season and a very Merry Christmas!

Thursday, November 25, 2010

Happy Thanksgiving!


Then Jesus directed them to have all the people sit down in groups on the green grass. So they sat down in groups of hundreds and fifties. Taking the five loaves and the two fish and looking up to heaven, he gave thanks and broke the loaves. Then he gave them to his disciples to distribute to the people. He also divided the two fish among them all. They all ate and were satisfied, and the disciples picked up twelve basketfuls of broken pieces of bread and fish. The number of the men who had eaten was five thousand.

Mark 6:39-44

Tuesday, November 23, 2010

Blurt: Try, Try Again


They say don’t look back and keep moving forward. Persistence overcomes resistance. If at first you don’t succeed, try, try again. Take it one day at a time. Hang in there. Push it to the limit. When life gives you lemons, make lemonade. Keep on keeping on. Keep on trucking. All of these contain the same message; keep a positive attitude and no matter the problems you face to continue to follow your path to your goals.

Sometimes it is difficult because we are not seeing the results that we desire. But if we look at our failures as a learning experience than we can do it better the next time around. Every time I fall I am one step closer to achieving my goal. If I make a mistake, I determine what caused me to fail and correct it the next time around. It is important to look at what, if anything, we are doing wrong.

At times, we just do not see the results right away. When trying to lose weight we reach plateaus and do not always see the results for our efforts. If you look back and realize you have done nothing wrong, do not worry. Just continue on the same path and you will see the results of your efforts.

This is true in other aspects of life as well. Sometimes when looking for a job we do not use the right kind of resume to highlight our strengths. We try a different fabric softener and our clothes are not as comfy. We try to quit smoking but continue to relapse. Most people do not quit smoking on their first attempt. We do not make a sale and have to call on another client. We face many disappointments in many areas but we can learn from our choices so we can make better choices in the future.

But at times it is beyond our control. Life doesn’t always give us what we want. It is that part of life that makes it great to be alive. Sure we get aggravated and frustrated at times, but if we keep a positive attitude we can overcome these hard times. I have had many trials and tribulations along the way but I keep the faith and keep on trucking. I know at times I may fall but I can pick myself up and brush off the dust. I will reach my goals and achieve a happier and healthier me. My weight loss may not be seen every time I weigh in, but as I press forward I will see the results I desire. One of my favorite sayings is one my Weight Watchers© instructor uses. She always says, “You CAN and WILL do it!”

I know I can and I believe in you as well. God will give us the strength to reach our dreams. I believe this is true. One of my favorite poems is:


I believe in the sun, even when it's not shining.
I believe in love, even when not feeling it.
I believe in God, even when He is silent.

May God’s Blessings Always Fall Down on You!

With God’s power working in us,
God can do much,
Much more than anything we can ask or imagine.

Ephesians 3:20

Monday, November 22, 2010

I CAN WALK!!!


Most people take walking for granted. I know I did for a long time. We are always talking about taking those baby steps to reach our goals. Well yesterday, I took a leap of faith and took a great giant baby step and I was very proud. For awhile now I have been coasting and needed something to pump up my motivation and after I had my little stumble with cheese dip last week I decided it was time to take that next step.

You see, it wasn't that long ago I was bed ridden and couldn't walk. I had let myself fall into a state of depression and I really had no motivation at all to do anything about my health. The warning signs were there. I had had two so-called anxiety attacks and then in 2006, I had congestive heart failure for the first time. You would think that would have motivated me, NOT!

Then I started getting progressively worse. I had fallen a couple of times and the doctor told me I had arthritis in my hip and knees so I was having some difficulty walking but still I made no effort to lose any weight. Then in 2007, I had an infection which left me bed ridden. I was already morbidly obese but this episode put even more pounds on my frame and eventually created atrophy in my legs. I had difficulty just walking the 5-7 feet to the bathroom.

Finally, by Fall of 2008, I said enough is enough. I started making baby steps. I would walk to the kitchen, about 20 feet, and sit down and rest because I was totally out of breath and then after resting I would make the trip back. I did this for a long time before I could finally make the trip there and back without resting. Then in February 2009, it happened. I had congestive heart failure and respiratory failure and had fallen into a coma.

At that moment, in this time of sorrow and worry, a time when all hope was nearly gone, when the doctors had little hope for me, when my parents felt the pain of the possibility of losing their first born child; it was at that moment, as the minister and those around me began to pray; My vital signs began to improve. God stepped in and said He was not ready for me. He had more for me to do. It is for that reason I decided to embark on this journey, to make myself whole and complete, to make myself well again, to find the strength to walk again, to lose the weight I had acquired through my gluttony for life. To live, to be, to one day love again. and rekindle my love for myself and the love for my family. To fulfill the dreams I once had, to ride the roller coaster of life. He had saved me once again.

So the journey began. After waking up with a tube down my throat the realization of my situation had finally sunk in. I began taking those baby steps and making progress. I was motivated and I lost a lot of weight. I started going to WW meetings and took it seriously for awhile. Then, for a short time, I couldn't go to meetings and slowly started putting some weight back on. But luckily, before I got too far gone, I moved and was able to start going to meetings again and I have had great success since.

This brings me to yesterday. I have been walking as part of my exercise routine on a regular basis but never for more than maybe 15 minutes at a time. Whenever I would go to the grocery store or Walmart I would get one of those electric carts and ride around because I was afraid I would get somewhere in the middle of the store and not be able to walk. But yesterday I decided I would finally try to walk around to do my grocery shopping. What did I learn? I CAN WALK!!! I DID IT!!! I was able to walk around the store for about an hour and a half. I was so proud! Sure I was a little sore afterward but this morning I feel great! No pain at all as I had feared.

So now I'm motivated! I can't wait until tonight when I see my friend at choir practice who has been asking me to join her walking group. I can now tell her, YES, I CAN WALK!!!
I can do all things through Christ,
because He gives me strength.
Philippians 4:13

Saturday, November 20, 2010

Pumpkin Muffin Recipe


Ok, this has got to be one of the easiest recipes to make. It is only 2 points per muffin on the Weight Watchers plan. A friend of mine from church gave me the recipe. I plan on making them for Thanksgiving and having it for dessert instead of the usual pumpkin pie.

Course: Dessert
Points® Value: 2
Servings: 24

Ingredients:

1 package Duncan Hines Spice Cake Mix
1 can Pumpkin
1 cup Water
24 paper baking cups

Directions:

Preheat oven to 350°F Mix ingredients into a large bowl until moistened. Place baking cups into muffin pan. Spoon mixture into baking cups (If not using baking cups spray muffin pan with cooking spray) Bake for approximately 15-18 minutes. Muffins are done when toothpick inserted in center comes out clean. Cool before serving. (Or if you’re like me, wait about 5 minutes and take your chances. LOL)

WEIGHT WATCHERS and POINTS are the registered trademarks of Weight Watchers International, Inc.

Friday, November 19, 2010

You CAN and WILL do it!


You

You have the control over your life and your goals. No one can keep you from succeeding except yourself. You choose your own path in life. You choose how you are going to feel. No one can make you feel anything. You can look at things positively or negatively. It is your choice. You decide how you will react in situations. Don’t waste your time blaming others, you are responsible for you!

CAN

You have the ability to succeed! Ask yourself, what is holding you back? If it is lack of knowledge then do your research, study and learn how to accomplish your task. If your own feelings of self worth are in your way examine why you think you can’t. Have faith in yourself. Surround yourself with positive people and influences. Find the support from others to gain the feeling of confidence. Find the tools you need to make it happen. This could be merely buying a scale or a pedometer to track your progress. You do have the ability to succeed.

And

Now you know you have the ability but it also takes action.

WILL

Visualize yourself as being successful. Think of yourself as already achieving your goals. See yourself as being thin and healthy. Think positive. Have faith and believe. “I say to you, if you have faith as a mustard seed, you will say to this mountain, ‘Move from here to there,’ and it will move; and nothing will be impossible for you.” Matthew 17:20

Do

It takes action! How are you going to achieve your goal? What steps do you have to take in order to be successful? You must be active and exercise. You must eat a healthy diet. You cannot sit back and do nothing and expect results. It takes work. You must actively pursue your goals. Keep them in mind when you go to a restaurant to eat. Make healthy choices at the grocery store. Make time available to plan and track your progress. Stop making excuses!

It

Only two letters but probably the most important of all. Name it; write it down! You must see your target to reach it. Create both short term and long term realistic goals. Do not think you will achieve success overnight. Your goals must be realistic. What is your motivation? Why do you want to achieve success? What will be the benefits to you once you have achieved your goals? List them and keep them where you can easily reference them as you need motivation. Give yourself the motivation and define your goals, IT.

You CAN and WILL do it! It has become my mantra to achieving my goals. Every time I achieve a milestone it is reinforced. Every time my self esteem dwindles it helps me realize my worth. When I fail it makes me pick myself back up and try again. Those six tiny words have great meaning. Have faith.

You CAN and WILL do it!

Monday, November 15, 2010

What Was I Thinking!?!


Okay, it really wasn't the best week for me this past week. I had a slight gain of 1.2 pounds and I know looking back at that week now I didn't really eat properly. Sure I kept within my points for the week and I tracked every day. But, it was one of those weeks where I really didn't eat a lot of fruits and I could have exercised more. So when Wednesday got here and I stepped on that scale, there it was, a GAIN.

But that really isn't the worst of it. Afterward when I got home, what do I do? I go in the fridge and pull out the left over cheese dip my daughter made for her schoolmates and dig into it devouring way too much dip with way too many chips. (I just love her dip because it has just the right amount of fire to satisfy my taste buds.) Of course, this caused me to use all of my Weekly Points on the first day of the week with something that is totally non-nutritious and high in fat. Not only that, Thursday came and I decided I wouldn't eat as much but still went and ate some more cheese dip and chips. (Of course this time I did track it as my lunch and made sure I stayed within my Daily Points)

Sure I could blame my week's attitude on being sick and not feeling well but I don't think that was the cause either. Chips and dip are a trigger food for me and if they are around I tend to gobble them up. I had been doing well using Pringles Light chips because a serving is only 1 point and I can easily measure them out for my lunch, put them on my plate, and then put the rest of them away. As they say, out of sight, out of mind.

Of course as I am doing all of this eating, I am thinking, I'll make up for it this weekend and get in lots of activity points. Guess what? Didn't happen. I had a busy weekend and started and finished reading this really good book. So here I am on a Sunday night beating myself up for the mistakes I made last week. I have done well in keeping on track this weekend, I'm just afraid it is not going to be enough when my weigh in rolls around again on Wednesday.

So, I'm feeling a little discouraged right now but I know I have to put that behind me because there is really not a whole lot I can do to change the past. What I can do though is learn from this experience to give me strength the next time around, keep on track, eat more fruit, exercise, and do all the things I need to do today.

The Value of a Smile


This is one of my favorite poems. It have a plaque on my wall with these inspirational words which I have had since my youth. It always brings me a bit of happiness every time I read it. I hope you enjoy it as much as I do and please pass one of your smiles along.



The Value of a Smile

It costs nothing, but creates much.

It enriches those who receive without impoverishing those who give.

It happens in a flash & the memory of it sometimes lasts forever.

It cannot be begged, borrowed, or stolen,
but it is of no earthly good to anyone until it is given away!

So if in your hurry you run across someone too weary to smile,
leave one of yours.

No one needs a smile as much as he who has none to give.

Author Unknown

Saturday, November 13, 2010

Having a Happy Healthy Holiday Season


As the holiday season rolls in earlier and earlier each year with our lives being bombarded with decorations and advertisements from all directions and our friends and family putting numerous demands on our time, it is easy to feel frustrated, stressed and apathetic about our health. In our efforts to achieve a happier and healthier lifestyle it is important for us to plan for our success.

During this season the average person gains 7 to 10 pounds, but this can easily be avoided if we plan our meals correctly and remember the turkey gets stuffed, not us. It is not necessary and unhealthy to stuff our bellies full when we sit down for our Thanksgiving meal. I know it is easy to do but consider making the meal itself healthier. We can easily fill up on healthier foods and limit the amount of high-calorie, high-fat foods we consume.

In order to achieve this we must first make the decision we are going to concentrate on our health. Why wait until New Years Day to begin taking care of ourselves? Most New Year’s resolutions fall by the wayside and are forgotten. There are numerous excuses we can make for ourselves but the truth is we are the ones in control. It takes looking into the mirror and deciding we are going to change our habits. If we don’t, we will find ourselves gorging on holiday treats and buffets and then feeling guilty because we made the decision to fail.

Sure the red velvet cake tastes great at the time but is it really worth the guilt and torture you put yourself through 20 minutes later when you feel bloated and are asking yourself why you over indulged? Not in my opinion, however, if we decide to fill up on healthy vegetables and fruits before diving into the stuffing and piling on the gravy, we will feel better about ourselves and can avoid the need to make New Year’s resolutions we have no intention of keeping in the first place. A good plan is to fill half of your plate with veggies, one-quarter with a lean meat and the other quarter with your starch.

There are many other things we can do during this holiday season in order to keep from gaining weight. When going to a party, begin the day with a healthy breakfast rich in fiber and protein and be mindful of your calorie intake throughout the day. We need to realize appetizers are not meals! Nibble on the healthy snacks like nuts, wheat crackers, veggies, and fruits. Stay away from the buffet table and walk around and mingle. Don’t feel you have to say yes to everything someone offers you to eat. Remember, drinks contain calories too, especially if you plan to consume alcohol.

Weight gain should not be our only concern for our health. There are many stressful situations we will deal with during this holiday season which can leave us feeling achy, irritated, and depressed. One of the easiest things we can do to relieve stress and also help us avoid gaining weight is exercise. This is especially important if you have a lot of traveling to do. In an airplane or a car we can do knee hugs lifting our knees toward our chest, twist our necks rotating them around, and shrug our shoulders up and down to stretch out the kinks of our travel.

To avoid the irritating situations of shopping, gift wrapping, long lines, cooking, and the numerous other events going on in our lives, we must have a plan. Staying on top of all of these events can be achieved through following Santa’s advice by making lists and checking them twice. However, even the most organized person can feel over extended during the holiday season. Things which have helped me overcome the aggravation are taking deep breaths, shopping online or at local merchants to avoid crowds, and going for a leisurely stroll just to unwind and relax. You must make time for you!

Also, loneliness and depression are common feelings among many people during the holiday season. There are a few things you can do to overcome these feelings. You can spend time outside in the sunlight, get up and dance around, have sex, watch a funny movie or exercise to increase those feel-good endorphins. Pick up the phone and call a friend; this may raise your levels of progesterone, a mood-boosting, stress relieving hormone. If you are experiencing extreme depression please seek the advice of a health professional.

Although we are quite busy this season, catering to the soul is necessary. Make the time to take care of yourself. Take time to volunteer and help the less fortunate. This can easily redeem a sense of joy and thanksgiving in all of us. By taking this time to supply another’s needs, one’s heart will feel complete. Take care of yourself this holiday season and have a safe and joyous Thanksgiving.

Wednesday, November 10, 2010

Daily Inspiration: Strength for Your Bones ~ WFW


The Lord will guide you always; He will satisfy your needs...and will strengthen your frame. You will be like a well-watered garden, like a spring whose waters never fail.

Isaiah 58:11




Since it’s inception, the purpose of Word-Filled Wednesday is to share God’s word through photo, or graphic image combined with a verse from the Bible.

Word-Filled Wednesday is now being hosted at Internet Cafe Devotions. Please take the time to to visit and link to others participating in today's Word-Filled Wednesday. God bless you, may your day be filled with peace and joy.

Tuesday, November 9, 2010

Daily Inspiration: Start Living Today


One of the most tragic things I know about human nature is that all of us tend to put off living. We are all dreaming of some magical rose garden over the horizon instead of enjoying the roses that are blooming outside our windows today.

Dale Carnegie

Monday, November 8, 2010

Daily Inspiration: Security and Risk


Security is mostly superstition.
It doesn't exist in nature nor do the children of man experience it.
Life is either a daring adventure or it is nothing!

Helen Keller

Sunday, November 7, 2010

Blurt: Fear of Failure


Everyone who has ever tried to do anything has failed at one time or another. It doesn’t matter how talented, wealthy, intelligent, or important a person is, the only way to avoid failure is to hide out in a cave and do nothing. However, I believe it is important to continue to try to achieve your goals. We cannot live in fear saying to ourselves,

“Don’t take a chance or make waves to rock the boat.”
“I better just stay right here and hang onto what I have.”
“I shouldn’t change a thing because there is nothing out there for me anyway.”
“I don’t have what it takes to be successful or to make it.”
“I’ll probably just try and fail and then I’ll be sorry.”
“I’ll just end up wishing I had stayed where I am.”

You may be surprised to learn many successful and influential people have failed before they finally reached their goals or experienced success in their lives.

  • Charles Darrow was unemployed before he invented the game of Monopoly. When he introduced his first version of the game to a toy company in 1935, it was rejected saying it contained 52 “fundamental errors.” Today, Parker Brothers prints more than 40 billion dollars of Monopoly money each year which is twice the amount of real money printed by the US Mint.
  • Elvis Presley was fired after his first performance at the Grand Ole Opry and was told, “You ain’t going nowhere son.”
  • In one of Fred Astaire’s early screen tests he was described as, “Can’t act, Can’t sing, Balding. Can dance a little.”
  • One of the famous tenors, Enrico Caruso, was told by his voice teacher that he couldn’t sing at all.
  • Albert Einstein was four years old before he could speak and seven before he could read. He didn’t do well in high school and he flunked his college exams being advised by a teacher to drop out and said, “You’ll never amount to anything, Einstein.”
  • Walt Disney was fired by a newspaper editor saying he lacked creativity and good ideas.
  • Leo Tolstoy, author of War and Peace and Anna Karenina, flunked out of college.
  • Steven Spielberg dropped out of high school and even though he returned later attending a class for the learning disabled, he dropped out again after only a month.
  • Henry Ford barely made it through school.
  • F. Scott Fitzgerald flunked out of college.
  • Admiral Richard Byrd had been retired from the Navy as “unfit for service” before he flew over both poles.
  • Michael Jordon was cut from his high school basketball team.

As for me, I know with my own attempts to lose the weight I have failed numerous times on many different programs but to date I have lost 139 pounds. In the past I would lose for awhile but then I would fall off of my “diet” and regain all of the weight and usually a few pounds on top of what I had originally lost. This is why I believe it is so important to have a mindset this is a lifestyle change and not a “diet.” We must look at our failures as opportunities to do better next time. We must ask ourselves,

“What did I learn from this experience?”
“What will I do the next time to achieve a different outcome?”

“What will my attitude be?” Will I look at my failure and beat myself up smacking my head against the wall. Will I say things like, “How could I be so stupid?” “What a dummy I am! I can’t believe I would be so stupid to let that happen.” “I guess I’ll never amount to anything anyway.” OR Will I look at my failure and try to examine what I did wrong so I can do better next time and succeed. We must be able to say, “I made a mistake. I can’t go back and change what happened. If I could, I would, but I can’t. Here’s how I will handle the situation differently if it happens again based on what I have learned.”

We cannot let the fear of failure rule whether or not to strive to achieve our goals. We must keep pushing forward and realize we will have setbacks. We will fail from time to time. But if we continue to strive and learn from our mistakes we will be successful. I wish you all of the best in achieving your goals. God bless you.

“Far better it is to dare mighty things, to win glorious triumphs even though checkered by failure, than to take rank with those poor spirits that neither enjoy much nor suffer much because they live in that grey twilight that knows neither victory nor defeat.” ~ Theodore Roosevelt

“God hath not given us the spirit of fear; but of power, and of love and of a sound mind.” 2 Timothy 1:7

Daily Inspiration: Do Not Be Discouraged


Be strong and courageous.
Do not be terrified;
do not be discouraged,
for the Lord your God will be with you
wherever you go.

Joshua 1:9

Saturday, November 6, 2010

Daily Inspiration 6 Nov 10


I can do all things through Christ,
because He gives me strength.

Philippians 4:13

Friday, November 5, 2010

Blurt: Ho Hum Gotta Exercise


Tired of that same old boring exercise routine? Have you started dreading going to the gym to do the same old stuff on the same old machines? Do you walk miles and miles on that treadmill staring at the same four walls? Sometimes we can get into a rut doing our exercises on the same days, at the same time, in the same place, and in the same way. It gets so monotonous that we just want to pull our hair out and scream. It becomes so boring we start making excuses not to exercise. Today I offer some tips to liven up your exercise program to make it less boring and more fun.

  • Find something fun to do you enjoy. I know this sounds simple but true. It can be bicycling, swimming, skating, aerobics, square dancing, golfing, canoeing, kayaking, hiking, running, coaching, refereeing, window shopping, or just taking a walk in the park. The sky is the limit. What activities do you enjoy? Sit down and come up with a list and incorporate different activities throughout the week.

  • Play with the kids. Use their energy to get you pumped up. You could organize a neighborhood flag football game, a game of Frisbee® golf or simply a game of tag.

  • Discover a new location to get in your exercise. Instead of walking on the treadmill take a walk around the neighborhood. Instead of using the same aerobics video find another one to use on alternate days. Instead of using the stair machine use the stairs at work. By changing where you exercise you give yourself new sights and experiences to enjoy.

  • Change when you exercise. If you normally exercise in the evening try switching to the morning hours. If you exercise outdoors, this can be enjoyable change because the temperature is different and there are different sounds and people out at different hours.

  • Find an exercise buddy. Having someone to talk with as you work out at the gym or go for a walk can be very enjoyable. It can be a learning experience as well by discussing different methods which are working for each of you.

  • Measure your results. By keeping an exercise log you can see your progress. It can be very motivating to see how far you have improved. You can invest in a pedometer or a heart rate monitor to help track your progress and insure you are getting the most from your routine. It also is a new gadget that will keep you wanting to see how far you can go.

  • Set a goal to walk in walk-a-thon or a marathon. You can build up your stamina by walking to get pledges for your cause. You can participate in a marathon to receive a trophy or T-shirt to display with pride.

There are numerous ways we can escape from the boredom of exercise. The main thing is to find something you enjoy. If you are happy then you are more likely to continue to exercise. Change things up, by simply changing the way we do things will motivate us to our goals. It can be as simple as counting our reps backwards instead of forwards or as dramatic as joining a gym or a swimming community. Try different exercises and routines to keep you motivated. I am sure you will be happier and achieve your goals toward a healthier lifestyle. Exercise is important to our success and we must continue to find ways to break it up and have fun. Good luck in your goals, Take Care and God Bless.

Daily Inspiration 5 Nov 10


Though no one can go back and make a brand-new start,
anyone can start from now and make a brand-new ending!

Carl Bard

Monday, November 1, 2010

Blurt: Journal and Succeed


I find it helpful and important to keep a journal of the foods I eat to achieve the healthy lifestyle I am living. Mainly, journaling helps me keep in mind what I am eating. It makes me think about what I eat and forces me to make a conscious decision whether or not I should eat a particular food that day. If I am craving cookies, I can work them into my diet. Also, I tend to not eat enough and it helps me make sure I am getting the proper nutrition. The journal should include what foods, how much, when and how you are feeling when you eat. It is important to record everything you eat and to do this immediately. If you wait until the end of the day or when you get home it is easy to forget the little bite here and there or the plum you had for a snack.

There are many ways to keep this journal. A pad and pen will do. In many situations this is the best choice. You can carry a small pad and pen around in your pocket or purse so it is always with you. Of course, a napkin will do when you forget it or go out to dinner. Some like to use a PDA, personal digital assistant, and this is fine if you are into the new technology. There are many online sites and retailers that offer forms and food journals for little or no cost. Personally, I use Points® Tracker on the Weight Watchers© website. It is well organized and it is easy for me to track the foods I eat because I am at home most of the time. When I eat out, I look up my meals before I go to insure I will not fall off of my diet. I will also jot down what I eat when I am away from my computer and log it in when I get home.

The data you record should include everything you eat. You should record the calories and/or fat grams of each food. Pay attention to nutritional labels to insure you are recording the information correctly and to find the actual serving size. In the beginning it is important to weigh and measure your food to learn what portion sizes look like. After you feel comfortable you may want to follow the guidelines that I offer in my blog entitled, “Blurt: How to Visually Measure Food.

It is also important to record when you eat. By recording when you eat you may discover the majority of the foods you eat are in the evening with the combination of dinner and late night snacks. If this is the case you can adjust your eating habits to eating more food throughout the day where you will not be as hungry at night. It is important to eat a good breakfast to fuel your body to jumpstart your day. I recommend also eating a mid-morning and mid-afternoon snack to keep energized. This will help curb your appetite at night as well.

Finally, recording how you feel when you eat can tell you what is triggering the impulse snacks you include in your diet. If you use food as a support when you feel depressed or angry, you can use this information to avoid this pitfall. By journaling the foods you eat on your diet you can learn what strategies to take to improve your health and weight loss. I know tracking the foods I eat helps me stay focused toward my goals to achieve the weight loss I am seeking. It makes me aware of what and why I am eating and gives me the opportunity to improve before I fall back into unhealthy habits. I am living a healthier lifestyle by using this tool and I hope you are able to use it to your benefit as well. I also keep track of my exercise routine but I guess I will leave that discussion for another time. God Bless your continued success in your goals to achieve a happier and healthier you.

Sunday, October 31, 2010

The Jack-o-Lantern Story and Roasted Pumpkin Seed Recipe


The story of the Jack-o-Lantern comes from Irish folklore. Jack was a crafty farmer who tricked the Devil into climbing a tall tree. When the Devil reached the highest branch, Jack carved a large cross in the trunk, making it impossible for the Devil to climb down. In exchange for help getting out of the tree, the Devil promised never to tempt Jack with evil again. When Jack died, he was turned away from Heaven for his sins and turned away from Hell because of his trickery. Condemned to wander the Earth without rest, Jack carved out one of his turnips, took an ember from the devil, and used it for a lantern to light his way. He became known as "Jack of the Lantern."

The one pictured is my creation from last year. I couldn’t find the cord to upload the picture of this year’s pumpkin. I hope you didn’t toss the seeds from yours; you can make a healthy snack out of those pumpkin seeds. They are a good source of protein, fiber, iron, zinc, manganese, magnesium, phosphorus, copper, and potassium. The seeds also provide essential polyunsaturated fatty acids. Some studies have found pumpkin seeds to prevent arteriosclerosis, help regulate cholesterol levels, lower the risk of certain types of kidney stones, and help prevent the onset of anxiety attacks, depression and other mood disorders (Wikipedia, 2009).

Roasted Pumpkin Seed Recipe

• Preheat oven to 325° F
• Rinse pumpkin seeds under cold water being sure to pick out all of the pulp and strings. This is easier when you first remove them from the pumpkin before they have a chance to dry.
• Line a baking sheet with aluminum foil and spray with non-stick cooking spray. Place the seeds in a single layer and spray them with the non-stick cooking spray.
• Sprinkle with salt or other spice for flavor and bake for about 25 minutes stirring every 10 minutes.
• Let cool and store in an air-tight container.

Happy Halloween!

Tuesday, October 26, 2010

Blurt: The Storm Rages Onward


As I sit on my porch off in the distance I see a storm gathering on the horizon. The clouds begin to stack one on top of the other and accumulate in massive piles of marshmallow fluff. They plow into each other like a bumper car pileup trying to push each other out of the way but to no avail. You can almost see their frustration as they begin to anger and become dark with their rage. As the sun continues to set you can see the awesome glow of colors reflecting off the clouds and beams of sunlight piercing through leaving me to contemplate how awesome and powerful our God truly is. Although the day resists, night slowly presses forward as a blanket of darkness falls over the earth.

Now the night sky is as dark and black as the asphalt on a newly paved road. I begin to wonder if the storm will pass. Then in a blink of an eye I see a flash of light, then another. I stare intently awaiting the next surge as a bolt of lightning rips the night sky toward the ground. The battle of the clouds has begun. As they crash and attack each other bolt after bolt fly and soar bringing numerous flashes of light upon the black canvas. The battle is still too far off to hear the devastation and destruction.

The winds begin to quicken and make the tree branches bow to the approaching battlefield. Slowly as it approaches I begin to hear the rumblings of their cannon fire. The storm is much closer now and I can feel the electrical surge in the air. It feels as though all my nerves are on end anticipating the arrival. You can almost taste the moisture in the atmosphere as it begins to approach and then large droplets begin to fall one by one in a slow and steady beat. Then in a flash the flood gates are opened and the rain pours down from the night sky, the wind rages, and lightning cracks all around as the thunder booms and rattles the balcony where I sit and watch all its magnificence.

Many times we can see the storm approaching in our lives. It builds and becomes a raging war inside us. We feel helpless and at its mercy. It begins to consume us until we are completely under its control. I know I have felt this way in regards to my weight gain. I sat there and watched myself getting heavier and although I gave an effort at times to gain control, I would lose the battle and regain the weight I had lost. I was constantly at war with myself succumbing to self-pity and depression. I was always on the lookout for a quick solution to my problems only to fail once again.

Finally I realized that I needed to make a lifestyle change if I was going to be successful. I had overcome many hard times in my life through my faith in God. He has always taken care of me and carried me through the rough roads I insisted on traveling. He had given me a second chance at life to reach my goals. After long hours of meditation and prayer I became to realize that I was not going to lose the weight overnight. I did not put it on quickly and it was going to take some time to take it off.

I had to change my attitude and put an end to the storm. Little by little I am achieving my goals and I am on my way to living a happier and healthier lifestyle. I am sure you can calm the storm that rages in your life as well. Just change your attitude and look at things from a new perspective. We must be like the tree and bow to the storm’s magnificence, yet hold tight to our dreams in order to stand tall and proud once the storm passes. You can gain control over your weight loss. You can be successful in your life. I have faith in you. God Bless you all the days of your life.

“Life isn't about waiting for the storm to pass, it's about learning how to dance in the rain.” - Anonymous

Monday, October 25, 2010

Blurt: Pump up that Motivation



Sometimes don’t you just wish there was a magic formula in a bottle where you could just pump out some motivation and feel energetic and enthusiastic. I know when I am feeling down and depressed I start to think of how to get motivated to do the things which are necessary to achieve my goals. I want to be healthy but at times I just stop caring. I feel like the world just stops turning. It is as though I do not exist, that I am unimportant. I start thinking of all the bad decisions I have made and how I should have done better. I feel like a failure, unable to push forward and live life. I find I lack motivation in all aspects of life. I throw my hands up in aggravation and frustration and wish for a quick end to my troubles. I feel the pain in my joints and my neck and my back. I know this is due to my weight and I put myself down for allowing myself to become this beast. I look back at the times in my life when I was thin and wonder why I did not continue to live that active and healthy lifestyle. It seems to become an endless cycle of self-pity I find difficult to escape.

It is in these moments I turn to God in prayer to find my motivation. I cry on his shoulder and let the feelings of inadequacy out. He is there to comfort me through my pain and then He reminds me of the many blessings in my life. I have a wonderful caring family. Although they are far away they are always there to lend their support. I have many true friends that will lend me an ear and are supportive in my goals. Every day I share my life with them and they are always there for me. He has put a roof over my head and food on my table. I can feel His love and His spirit fills my soul.

I begin to ponder all the good things I will have and feel once I have achieved my goal of weight loss, I will be healthier. This is my main motivation. I am doing it for me. Not for anyone else. I believe this is why I am so successful in my path to achieve my goals. I am not doing it for everybody else or any superficial reasons. I truly want to be healthy. I want to feel better. I want to be there for my children. I want to see them graduate, get married and have grandchildren. After coming close to death in February 2009, I found reasons to live. I am important. I do matter. I touch many lives and I do not want to make them feel the loss of losing me. I want to live and love and fulfill God’s plan for my life. He has given me a second chance and I do not want to blow it.

Next, I think about all the other advantages of achieving my goals. This helps keep me motivated. I will feel better. I will be able to do all of those fun things I used to be able to do. I love sports and playing them. I used to love to run and throw a Frisbee®. I love to play soccer. I love the outdoors and going on hiking trails. I once took a 500 mile trip on a one-speed bicycle through the Appalachian Mountains (read Blurt: Cycling in the Appalachian Mountains). I want to be active again. I want to be able to go to the store without riding on one of those electric carts or my wheelchair. I want to look thin and attractive again. I have not had anyone significant in my life since my divorce. I know it is due to my weight. I want to love again. I am a hopeless romantic. I want to be able to fit in those jeans again. I can already fit into many clothes I have not worn for a long time. I want to do so many things. This is what keeps me motivated.

Finally, I begin to pump my motivation by reaffirming I CAN and WILL do it. I will stay on my diet. I will achieve success. I will lose the weight. I will be healthy again. I must press forward to achieve my goals of weight loss. I will be able to walk, run and play again. I know I can. I have the support I need. God is there for me. My family and friends support me. I CAN and WILL do it. So can you. God bless you and I wish you continued success in your goals.

I believe in the sun, even when it's not shining
I believe in love, even when not feeling it
I believe in God, even when He is silent.

Friday, October 22, 2010

Blurt: Cycling in the Appalachian Mountains


It is important to set goals to achieve the weight loss and healthy lifestyle we are seeking. I believe in setting both short and long range goals. These should be realistic and achievable. By setting goals it gives us something to strive for and makes it easier to stay on our diet and gives us the motivation to exercise. One of my dreams and long range goals is to go cycling again. When I was younger in my teenage years a group of us took a trip riding one speed bicycles from Roanoke, Virginia to Douglassville, Georgia. It was a lot of fun. The entire trip was just over 500 miles.

We were a group of about fifteen cyclists. There were some old one speed bicycles behind the tool shed that looked as if they had not been ridden in about twenty years. They were rusted, scratched, bent and covered with dirt and grime. We spent about a month cleaning, rebuilding, and painting them. We repaired and/or replaced the tires. We adjusted the brakes and chains. We repacked all the bearings and straightened the spokes to obtain a true and accurate spin. When we were finished, those bicycles were sparkling and looking like they were brand new right out of the box. In fact, they were better than brand new.

Next, it was time to plan and train for our trip. In the evenings, we spent time planning the route and the meals we would prepare. We planned where we would camp each night and the locations we would visit along the way. We arranged for an adult to drive a van to store our food and gear. He would drive ahead and secure our campsite each day. During the days, we spent exercising and building up endurance riding the local streets so we would be physically prepared once we were in the mountains.

After about a month of training and planning we were ready to go. We rode in the van to our starting point in Roanoke, Virginia. I remember the sweet mountain air, the beautiful scenery and the thrill of riding on the road mere feet from the deep ravines and valleys. We made many stops along the way to enjoy the countryside and take in the sites. We enjoyed cycling along the Blue Ridge Parkway. We rode to the top of Mount Mitchell, the highest peak in eastern North America. I was only one of three to make it to the top without stopping and taking a rest. I remember the glorious view from their observation deck. You can click on this link to take in the view. http://www.romanticasheville.com/mtmitchell.htm I remember coming down the mountain, drafting behind a Volkswagen Bus and the children in the back window telling me with their hands that I was doing 45mph right before I passed them.

We stopped to enjoy the Biltmore Estate, also in Asheville, North Carolina. It is the home of the Largest House in America. I remember all the treasures within the home. There were many rare and beautiful items. I remember the library, billiard room, and bowling alley in the basement. I remember cycling to observe the beautiful landscape and to go strolling through the gardens. It was such a wonderful time and very educational. This link will take you to the Biltmore Guide and provide links to their website. http://www.romanticasheville.com/Biltmore.html


Finally, the last days we spent time building up our endurance to be able to cycle a century on the final day of our trip. A century is bicycling 100 miles in a day. We were averaging about 20-25 miles a day before that. Then we did forty, then sixty, then eighty miles before the 103 miles we cycled on our final day. The night before we stopped at a restaurant on Lake Hartwell that has since burned down. They offered a seafood buffet that was excellent. We stuffed ourselves and then had to pedal the last mile to our campsite. We awoke early the next morning and set out on our journey to achieve our goal. Later that evening we arrived exhausted but beaming in our glory and success.

We truly had a wonderful trip. It took us about two weeks to pedal the entire 500 miles. I hold that memory close to my heart. It provides me with the motivation I now seek in achieving my weight loss goals. I may not ever be able to go on a 500 mile bicycling trip through the mountains again. But, I know I can go cycling again if I continue down the path of living a healthy and active lifestyle. Cycling again is a realistic goal and maybe my dream of cycling cross country or another destination in the future is possible. I will take it one day at a time. I will stay on my path to a stronger and healthier me. I can and will do it! God Bless all of you.

Thursday, October 21, 2010

Blurt: How to Visually Measure Food

Many times we do not measure portions. I know I guesstimate all the time. It is important that we eat the right portions to maintain our healthy diet and lifestyle. But, after cooking a pot of whole wheat pasta, I am not going to pull out a measuring cup and portion my serving. I am going to visually look at it and guess from there. However, if you are not careful it is easy to over or under estimate your food intake. I offer a guide below of the tricks I use to measure my portions. These are in single serving portions. Hope this helps. God Bless.


Beef, Pork, Fish, & Poultry
3-4 ounces is about the size of the palm of your hand, a deck of cards or a pocket digital camera




6 ounce fish fillet is about the size of a pair of sunglasses




Fruit
1 serving of fruit is about the size of a tennis ball or baseball






Vegetables
1/2 cup of cut vegetables is about the size of a light bulb, so is one medium potato




Nuts
1/3 cup or serving is a small handful or the size of a golf ball
1 Tbsp Peanut Butter is about the size of both of your thumbs

Breads
1 slice of bread is the size of a DVD or CD case
1/2 regular bagel is about the size of a can of tuna




Cheese Shredded or Chunk
1 ounce is about the size of your thumb, a USB thumb drive or a small bar of soap

Cooked Pasta
1/2 cup is a rounded handful



Rice
1 cup is about the size of a tea cup

Dry Cereal and Popcorn
1 cup is about the size of your two hands cupped together like a bowl

Butter and Oil
1/2 teaspoon is about the size of your fingertip

Coleslaw
1/2 cup is about the size of half of an orange



Pancake or Large Bagel
About the size of a CD/DVD



Beans or Ice Cream
1/2 cup is about the size of a hockey puck


Thou shalt not weigh more than thy refrigerator.

Wednesday, October 20, 2010

Oldman's Homemade Salsa


INGREDIENTS

• 1 Vidalia onion, chopped
• 1 red bell pepper, coarsely chopped
• 1 green bell pepper, coarsely chopped
• 1/4 cup fresh cilantro
• 4 oz diced jalapeno peppers, or to taste
• 8 fresh tomatoes, coarsely chopped
• 2 teaspoons olive oil
• 2 teaspoons red wine vinegar
• 1/2 lime, juiced
• 1/4 tsp black pepper
• 1/8 tsp red pepper
• 1/8 tsp salt

DIRECTIONS

Chop onion, bell peppers, tomatoes and cilantro and transfer into a medium to large bowl with a lid. Add diced jalapeno peppers and toss. You can use a food processor to chop the veggies by using a pulse just a few times but personally I enjoy chopping them up by hand. I use diced jalapenos from a jar and occasionally will use canned diced tomatoes.

In a separate bowl, whisk together olive oil, red wine vinegar, lime juice, black pepper, red pepper and salt. Then pour this mixture evenly over the veggies and toss well. Cover and refrigerate for at least 1 hour.

Tuesday, October 19, 2010

Blurt: Let There Be Peace With You!


Sometimes life beats down upon us and leaves us in despair. In our journey to make the lifestyle change necessary to achieve our goals to lose the weight, eat healthier, exercise more, and conquer our addictions, it is sometimes necessary to take a step back and find peace. I find my peace in the morning hours when the house and neighborhood is quiet. I sit on my porch, drink my coffee or tea, and commune with nature. It is in these times of solitude I can pray and celebrate how awesome my God truly is. I look and listen to the birds in the trees. I gaze out on the sky, rain or shine. I feel the cool morning breeze as it caresses my skin. It is in these moments I feel truly blessed and offer my thanks to God. It is where I find my peace and motivation, no matter how hard things are going for me in my life. Life has offered me many times of hardship and struggle, but I realize it is in these times that He carries me and protects me. Though my faith may stumble from time to time, I know it is God who will help me achieve my goals. I leave you this poem to offer my prayer of blessings on your life.

Let There Be Peace with You
by Brian, the old man


The economy is down
No jobs in town
The cupboards are bare
No one seems to care
Let There Be Peace with You

Time spent all alone
No rings on the phone
As darkness sets in
I need a friend
Let There Be Peace with You

When troubles arise
It is no surprise
Faith seems to wane
There's no one to blame
Let There Be Peace with You

My family too far
Can't wish on a star
Life is not fair
This is my prayer
Let There Be Peace with You

May God Bless your life
To live without strife
In the Lord's way
Survive every day
Let There Be Peace with You


This Poem has been featured at SkyWriting.Net.

Monday, October 18, 2010

Blurt: Mom, There’s Nothing to Eat! (Grocery List)


Don’t you just hate that whining voice coming from your children no matter what their age? My son is twenty-one and I can still hear him whine. What they mean is there are no high calorie junk foods left to eat. They do not want the fruits and other healthy items in the house. They do not want the low-fat, low-calorie diet foods either. However, it is important to keep certain foods on hand. As I learned when I was in the Boy Scouts of America®, you must Be Prepared, in doing so you can stay on your diet and achieve your weight loss goals. You must plan for achieving a healthy lifestyle. If there are not any healthy food alternatives, you will eat the junk that is there. I have prepared a list below of food items I try to keep on hand. Your list will probably vary depending on your tastes.

(I have gone through those financial hard times when it was difficult to afford food. In those cases try to keep the healthy basics on hand and opt out of the high calorie foods. For all of you who are struggling, may God bless you and keep you safe.)

Dry Goods

 Whole Wheat or Whole Grain Breads / Reduced Calorie Buns
 Cereal
 Pita Bread / Tortillas
 Reduced Calorie Crackers
 Baking Mix / Pancake Mix
 Gelatin Mix
 Sugar-free Pudding
 Sugar Substitute
 Jam / Jelly
 Peanut Butter
 Nuts
 Plain Microwave Popcorn
 100 Calorie Snack Packs
 Baked Chips
 Diet Snack Bars
 Olive Oil
 Cooking Spray
 Reduced Sodium Soy Sauce
 Whole Wheat Pasta
 Brown and/or Wild Rice
 Favorite Seasonings and Herbs (Pepper, Garlic, Low-Sodium Salt, etc.)
 Lemons / Limes
 Onions
 Potatoes
 Diet Beverages
 Powdered Sugar-Free Drink Mixes

Canned Goods

 Green Beans
 Peas
 Potatoes
 Tuna Fish packed in Water
 Reduced Sodium/Fat Soups (Tomato, Vegetable, Chicken Broth, Chicken Noodle)
 Diced Tomatoes, Tomato Sauce, Tomato Paste
 Fruit packed in water or their own juice

Fridge

 Skim Milk
 Eggs or Egg Substitute
 Yogurt
 Reduced-Fat/Fat-Free Hard Cheese
 String Cheese
 Parmesan Cheese
 Cream Cheese
 Fat-free Dressing
 Mustard
 Ketchup
 Light or Fat Free Mayo
 Fat-Free or Low-Fat Dips
 Reduced Calorie Syrup
 Light or Fat-Free Butter or Margarine
 Low-Fat Sour Cream
 Apples / Oranges / Plums / Pears / Melon
 Celery / Carrots
 Deli Sliced Turkey / Roast Beef / Lean Ham

Freezer

 Boneless Skinless Chicken Breast
 Reduced Fat Hot dogs
 Canadian Style Bacon
 Lean Ground Beef
 Veggie Burgers, if that’s your thing
 Lean Ground Turkey and/or Chicken
 Skinless Fish
 Whole-Grain Waffles
 Light or Fat-Free Desserts
 Light Frozen Entrees and Side Dishes
 Frozen Meal Kits (Stir Fries with Light Sauces)
 Frozen Fruits
 Frozen Vegetables

Friday, October 15, 2010

Blurt: Temptation Got You Squirrelly?


When temptation arises do you start to feel irrational, like you have no mind of your own? When they bring out the appetizer, do you think, “I can eat just a few bites?” When you hear them start to sing Happy Birthday, does your mouth start to water for cake and ice cream? Do you just have to have a pudding cup as you spy your child grabbing one? I know these times really test my strength. It is difficult for me to stay on my diet and live the healthy lifestyle I yearn for. I think Mark Twain said it best, “I deal with temptation by yielding to it." It is so easy to give into temptation and let my addiction take over. Temptation is everywhere. You find it at home, during celebrations, socializing with friends and dining out.

At home, I find it easier if I can avoid or hide the things that tempt me. I will store snacks and chips out of sight and out of reach. When my son brings home soft drinks, I have him put them in his refrigerator in his room. I will bag up snacks for me in portions so I do not go overboard and devour the whole package. I keep healthy snacks on hand like fruits and nuts. I buy healthier snacks like popcorn and those 100 calorie prepackaged snacks. I buy the diet snack bars to satisfy my sweet tooth. All of these methods help me stay on track. These actions are easy to do and help me make the lifestyle change I need to succeed.

I find it especially difficult for me to stay on track during celebrations. Christmas, Easter, Thanksgiving, New Years Eve, Birthdays, Anniversaries, or just sitting down to dinner at the table (definitely a special occasion in my home) are times when my brain starts to go into high gear trying to rationalize the decision to cheat. But if I plan for these times and make the adjustments in my diet and exercise for the week, I will usually find that it is easier to avoid the temptation. I know I will probably not experience a high weight loss, but I do know I can possibly have a small weight loss or at the very least maintain my current weight.

Socializing with friends can be a time of weakness but making those lifestyle choices in order change and stay on our diet and achieve our weight loss is a conscious decision we must choose to make in order to lose the weight we desire. When we are in a social situation and there are snacks on every table, we must stop and say no. We have to choose not to hang out at the buffet table or in the kitchen. We have to choose not to drink that high calorie, alcoholic drink. It is our decision. Some people call it willpower. I just believe you have to make up your mind you are going to change. Not for anyone else but for yourself. You are the one in control. It is your choice. If you make the decision to go off your plan, then also plan how you will regain your strength. As I have said before, if we plan for our success, we will reach our weight loss goals and make the lifestyle changes we need.

“'Tis one thing to be tempted, another thing to fall."...William Shakespeare

“Every conquering temptation represents a new fund of moral energy. Every trial endured and weathered in the right spirit makes a soul nobler and stronger than it was before."...William Butler Yeats

Thursday, October 14, 2010

Blurt: Exercise Challenge, Do the Impossible!


In order to achieve our weight loss goals we must include exercise. For some of us this is running a couple of miles a day. For others, it means a trip to the gym three or four times a week. It can include playing sports, doing housework, aerobics, playing with the kids, or taking a walk. But, when was the last time you challenged yourself during exercise?

For me, I am taking it step by step. We all have to work at a level that is good for us and takes safety into mind. It wasn’t that long ago I was bed ridden. But little by little I am regaining my strength. At first, it was difficult for me just to make it to the restroom or the kitchen without being completely out of breath. Now, I am able to easily walk around my home. I clean my own bathroom, wash the dishes, and pick up the trash. Those household chores people hate to do, me included, I am able to accomplish. It is true I still have trouble doing some things because I still have trouble standing for periods of time but I am making progress.

I used to have trouble with stairs as well. I had to take each step with both feet before moving to the next. I can still remember the physical therapist telling me to lead with the good foot going up, bad foot going down. I would say to myself good foot up, bad foot down, over and over again to remember. Now I can walk up and down the stairs like normal people do using one foot per stair. It took me challenging myself to keep going up and down the stairs to gain the strength in order to get to that point.

For awhile I used a wheelchair to get to and from the car. Now I have started walking to the end of the street. When I started walking there I was using a walker. There is a picnic table there that I can rest before coming back. It is only about 100 yards each way, but to me it has been a good workout. However, it is time to challenge myself again. There is a circle at the end of the street and I have been looking at it and visualizing being able to walk around it before taking a rest. It is a good size circle and will add about 30-40 yards each time around. Tomorrow is the day I have set to accomplish this. I was going to do it tonight but it is raining pretty hard outside. I use a cane when I walk because I am still unsteady at times and I do not want to slip and fall in the rain. But I am ready for the challenge and I will do it. It is my next exercise goal.

Little by little if we add to our exercise routine we will achieve the weight loss we are seeking. We must keep pushing forward. How will you challenge yourself during exercise this week? Look at me, we can do the impossible. God Bless and Take Care.

Tuesday, October 12, 2010

Blurt: Stub Your Plat TOE?


When you stub your big toe, in those few moments while you are hopping around and screaming in excruciating pain, you feel as if your whole body is going to explode. Did I break it? Is it bleeding? Will I ever walk again? The thoughts of fear and anxiety run through your mind. Anger then rushes in and thoughts of how you will scold your child for leaving his toys once again in the hallway when you have told him a million times to put them away enter your mind. Then you become agitated at yourself for not paying attention to where you were going when actually you had done nothing wrong. You then realize although you are angry at your child for not doing as he was told, he is just a child and these things happen. Plateaus in reaching your weight loss goals are much the same way.

We are going along on our diet and then all of a sudden, BAM, you smack right into a plateau. You step on the scale and, OUCH! I gained a pound!? The pain is excruciating! I have done nothing wrong! I did my part! I was watching for those falls! What happened? Why did I fail? I do not understand! This makes no sense at all! I made the right choices! I stayed on my plan! I am being healthy! I have exercised! I did not eat that burger and fries and ate that salad for lunch the other day. What is going on? How could this be so? I must have lost weight. The scale must be wrong.

These plateaus when we are striving to reach our weight loss goals get frustrating because we are not losing weight or even have gained a pound or two. We really have not done anything wrong on our diet and cannot explain our failure. It is such a confusing time. We know we have exercised and have done everything we were supposed to do. Do not let these times bring you down. This is not the time to get depressed and fall back into our bad habits and grab a bag of chips and eat the whole thing. It is so easy to really plummet in these times of pain and anxiety. Instead, reward your success for staying on the plan for good health. Realize this is only temporary. Our bodies have fluctuations as it adjusts to our efforts in weight loss. Paige Waehner states, “The reason is that the human body works hard to keep energy intake and output in balance. In other words, your body does not like to lose weight (not a revelation, huh?).”*

We all will experience these plateaus. Like life, sometimes we just coast along; it is not that we are not moving in the right direction. We must not let these plateaus cause our collapse into the far reaches of the canyon of depression and self-doubt. With our continued efforts at living a healthy lifestyle and managing our diets and exercise we will succeed in our goals. Our bodies are just set on cruise control on the highway of life. We may stub our plat toes from time to time, but the pain will subside. We are not broken. It is just our bodies taking a rest so it can move forward. We will succeed. We will find our happiness.

Happiness is like manna; it is to be gathered in grains, and enjoyed every day.
Author unknown


* Waehner, Paige (2005, January 24). Understanding Weight Loss Plateaus. About.com. Retrieved June 11, 2009, from http://exercise.about.com/cs/weightloss/a/weightplateaus.htm
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