Greetings friends after a VERY long hiatus!
I have been slowly traveling a slippery slope.  To be transparent and honest with you, I've been able to stay at/under/near goal for 8 years. Last year I was 5 pounds over and this year I'm 10 over.  It's time to pay serious attention!   So went back to review my old posts to help propel me to a good frame of mind regarding healthy eating.  I came upon this post from 2008 and thought it was a good place to start. After revisiting this post I've prepared a shopping list and am heading to the grocery store this afternoon with renewed purpose. 

Anyone want to join me?  
We can do this together!
Hugs,
Patti
    

Sunday, October 19, 2008
They said the day would come...
They said the day would come that staying at goal weight would become a challenge. I am sad to say my friends that after 2 years at goal that day has come. I am officially 2.4 pounds over my goal. I am 10 pounds heavier than I was a year ago. This is not good and does not make me feel good.

I was thinking about it this afternoon and I came to the conclusion that I can do as I've done in the past and just ignore it and see what happens OR I can set my mind to doing something to make a change.

Option #1 - Ignore it and see what happens - hmmmmmmmmmmmmmmmmmmmmm experience has proven time and again that when I just ignore it, "IT" does not go away. The problem gets worse and I become very unhappy with myself.

Option #2 - Set my mind to doing something to make a change - Not the easy route by any means; but the best route nonetheless. This has to be my choice. In fact, there is no choice in my mind. I also listened when they said to give away all my larger clothes. I cannot change size or I'll have nothing to wear.

The tough part...how to put my plan into action. Here's what I decided to do:
Get back to following the CORE food plan with a fervor.
Go grocery shopping and buy healthy food that supports my efforts. I allowed NOTHING in my cart that would compromise my efforts. (Ask Thorsten, he tried really hard and even tried "pouting" but I would not give in!)
Cook up a big pot of beef barley and veggie soup. This will give me plenty of easy, healthy lunches or fast suppers this week so I don't fall into the "I'm tired, hurried, etc. trap"
Cook up a pot of homemade chili. (reference above)
Prep veggies - clean and cut them for easy munching.
Make sure I get my water in each day.
I decided these were the items I will focus on this week. I will exercise, but it won't be in the written plan until next week.

As a friend/family how can you best support me in my efforts?
Ask me how it's going - it's okay to acknowledge this is a time of struggle for me.
Don't suggest or ask if I'd like to have a cookie, ice cream or pizza. I'm weak right now and if I give in I will regret it later. Trust me.
Ask if I'd like to go for a walk or do something that gets me out and moving.
Ask if I'd like to see a movie.
Celebrate with me when I succeed! Without food :)

They told me this day would come.

A New Day

Today is a new day.

It doesn't matter that in June I told myself, "It's time for a new start.  I can do this."  .... and then I did very little.  I guess I wasn't ready to make the changes necessary.

Today is a new day.

Yesterday I decided it was time to make necessary changes.  Yesterday went very well.  Today has been going really well.

I don't have to change everything at once.  Just one thing at a time.  My bad habits didn't all come back at once.  They edged back into my life slowly...one at a time.

Today is a new day.  Are you ready? 

Do Something!

How do you know when the time is right to break out and start moving more?  The flat out answer is RIGHT NOW!  Now is the best time to do SOMETHING.  After I started losing weight I knew I'd eventually need (want?) to start exercising.  When I was younger I was quite active and enjoyed running but at 50 pounds heavier I was really not doing much of anything.  So when I decided it was time to start moving I figured that ANYTHING was better than the NOTHING that I had been doing.

If you haven't been exercising you'll want to check with your doctor first and when you have a green light from the doc start slow.  Where you start depends on your fitness level.  Do what is right for you whether that is a simple walk around the block or lifting Progresso soup cans for dumbbells.  You'll want to test the waters with something reasonable and be careful to NOT overdo it on the first day.  Many people have been known to go all out on the first day and then be injured or too sore to do something again the next day.

Our goal is to work up to 30 minutes of movement on most days.

You'll find that as you get used to it you'll enjoy it and will naturally want to increase the time and/or intensity.

I started by mowing the lawn.  Then I started walking.  I went further and I went faster until finally I was moving at a pretty good clip.  From walking I moved to the elliptical and from the elliptical I started running and that's another whole topic in itself.  (Click here to read about when I ran a marathon.)

Although still very useful for other
"stuff" running shoes need to be
replaced every 500 miles or so

The important thing is to do SOMETHING because anything is better than nothing my friends.

BONUS:  When you start moving more by walking, running or playing badminton you get to wear really awesome and colorful shoes!  Check out my nice little collection of lightning fast Kinvaras made by Saucony.  These little babies are SWEET!   

It's OKAY

Before every flight takes off the flight attendant goes through all the safety information.  The exits are located here, this is how you fasten your seatbelt, if you need oxygen put your mask on before helping others who need assistance...

Wait.  Stop.  Take care of ME first?

It is ingrained in our very nature to put others first, to put the needs of our children and family before our own so why would we possible put our own mask on first?  Because if you pass out due to lack of oxygen then you are not able to assist anyone else.  You are rendered helpless and then neither of you are in a good place.

So, you ask, what does that have to do with weight loss and healthy lifestyle?

It's the same principle my friends.  If you are constantly putting others first and neglecting yourself and your own needs at some point you will not be healthy.  You will not be in a good place.  You will not be able to do the things for your family that you'd like to.  Self-care is important and if you don’t take care of yourself, you can’t take care of anything else.

It's OKAY to say no to them sometimes.
It's OKAY to schedule your work out time and let them go to plan B.
It's OKAY to fix a healthy meal for the WHOLE family and not eat chicken nuggets because that's what the kids would prefer.
It's OKAY to put everyone to bed early so you can get your rest.
It's OKAY to say no to a stop at Dairy Queen
It's OKAY to say no to a candy bar at the gas station or grocery store if it threatens your willpower and resolve
It's OKAY to take everyone for a walk instead of playing video games
It's OKAY to make sure you have what you need so you can be healthy and feel good.

Trust me.
It's OKAY.   

KUDOS!

Kudos!  My hat is off to you!  Very cool!

Last night at our Weight Watcher meeting we had two people come to join.  Here it is the week before freaking THANKSGIVING - a foodfest if there ever was one - and they are joining a weight loss group!  I think that's wonderful.  What that says to me is they are not on some "New Year resolution" that will last a couple weeks and fall by the wayside.  They are not focusing on an upcoming wedding or class reunion expecting to drop 50 pounds in the next 2 weeks so they can look amazing and impress their friends and classmates.  Nope.  This man and woman (not a couple, I don't think they knew each other) were there because they want to change the way they eat.  I think that's stellar.

Kudos!

Pay Attention Girlfriend!

It's time to revisit some very basic and yet very important tips that can be key in a healthy lifestyle.  Over the upcoming weeks thats the plan and today we start with....

Pay attention!  Pay attention!  Pay attention!

Pay attention to the act of eating.  It is so appealing and so very easy to eat while watching TV, reading a book, working on the computer or doing something else but DON'T DO IT!  I find that if I am distracted while eating I don't taste it, don't enjoy it and sometimes don't even remember eating it.  This is just not acceptable.  Every bite should be tasted, enjoyed and not rushed.  If you do this you'll find that you appreciate the flavors and will eat a lot less.

Personal check in:  I am home alone most days and usually eat both breakfast and lunch by myself.  I realize that I have fallen into a habit of reading or working on the computer while I eat and thus I've been eating more.  It stops today!  From now on I plan to taste and enjoy every bite.    

Change - between the waiting and the doing

Between the waiting and the doing is the place where change takes place.

It is both passive and passionate

We can't rush it

Pivotal time in life?

I know that most of my posts are about exercise, food, motivation, etc. and I don't often get into a lot of my personal life, but this week seems to have become a very pivotal time in my life so I feel compelled to write about it.  I knew all these events were coming and yet, I didn't realize until today how important they all really are.  

My oldest daughter, Lindsay, and her wonderful guy,  Andrew, got married on Saturday and it was beautiful and touching.  My son, Erich officiated and did a wonderful job.  Everything went smoothly with no problems on any front.  It was great, even the weather at this outdoor wedding in the park.  I am so very happy for them.

My youngest child, Kari, left Tuesday morning for Honduras.  She is so brave and amazingly adventuresome.  I admire that in her and wish I was stronger in that trait.  Who knows, perhaps I will become more so. 

My oldest child, Erich and his wife, KT, bought a house and had the closing this week.  They are now officially homeowners and as Erich puts it, "able to make the rules."  He grew up hearing, "When you live in our house you live by our rules; when you have your own house you get to make the rules."  He has proudly pointed out that now he (and KT) get to make the rules.  Ha!  I love that guy.

Wow what a week!  I've always considered that my job was to prepare my children for the future, to get them ready to leave home, and to live on their own.  They have been taking steps toward that all along and now, wow.  Huge steps for all of them and all within a four day window of time.

Now I plan to start focusing on new goals for me.  What will they be?

• Spanish classes finally?  I've talked about becoming fluent for so long I'm sure no one will ever believe this one.  
• Re-working a tight budget to travel to Honduras soon?
• Start training for a fall marathon?  Do I want to do another full marathon or are half marathons a better fit?
• I certainly have things like picture albums, etc. that I could do.  But I don't hear them calling me just yet.  

Hmmmmmm.  Seems it wasn't so long ago that I was thinking, "when I have time I want to..." and now I have time and none of the those things sound appealing any longer.  But I haven't decided just yet what DOES sound appealing.  Any suggestions?


Seems this is a pivotal week and I need to do some deep thinking.

Biggest Loser comments and thoughts

I am tuned in to week 18 of the Biggest Loser.  They have sent the final four home to their families and are recapping their original weigh ins in front of their friends and families.  As I see their emotions as they went from pre-weight to current weight it brings tears to my eyes.  I can relate to much of what they are feeling.  My pre-weight and subsequent loss was not as dramatic as theirs, but the emotions of success and having a new life are still very real and fresh for me.

They have to run a marathon as their final challenge.  They are learning how to eat in their "at home" world.  Healthy food, healthy recipes, portion control.

"This is about you, it's not about them.  Let's get out of here and get an early day in the gym."
"Once you decide you're worth it, you can do it."
"Once you ask for help you'll get everything you need."

One of the contestants struggles with eating at night because he is stressed out or worried about something.  He realizes what he's doing but has a hard time stopping nonetheless.

My life is very different than it was five years ago in many ways.  Healthy food and exercise are priorities now.  Today I walked for an hour in the morning with a friend and then rode my bike over 13 miles in the afternoon on the way home from work.  But I also sit here and fight eating because I'm bored, lonely, tired.  Like the contestant, I recognize what I'm doing, but still fight it.  For a long time it had gotten much easier, it is a tough period the past 5 months.  Why?  I don't know, but I'm fighting it and I'm not giving in, because I've worked too hard to get here, and I enjoy my new lifestyle, body and healthy choices.

Nothing tastes as good as thin feels.

Bacher out.

Wrong side of the bed?!

Last night I slept on the other side of the bed and it felt very "wrong".  It wasn't right or wrong obviously, but it felt awkward.  So I've been pondering why it felt "awkward".   If I sleep in a hotel bed or at my mother's house or somewhere else and I'm on the other side of the bed, it doesn't feel awkward.  So I've come to the conclusion that it is simply that we are creatures of habit and breaking outside of our habits feels awkward.   And in some cases it can be downright hard.

Take eating and exercising habits for instance.  We get into patterns - whether good or bad - and then it's awkward to break the cycle.  This is a good thing with the good habits, but when we have bad habits that we are trying to break it can be very difficult.  Although sometimes uncontrollable forces have a very definite impact on our habits and can throw them off kilter before we realize it has become a problem.

The change in seasons has done that to me.  I was really enjoying my exercising and running outside through the spring and summer.  Now the weather has turned rainy (cold isn't so bad...but it just seems like it's raining all the time) and I'm finding myself not exercising nearly as much as I used to.   And suddenly it feels awkward - and I don't like it.

I'm going to have to weigh the options and decide a new course of action.  Last year I used my elliptical almost daily.  It was convenient and I really enjoyed it.  This year it doesn't sound quite as appealing, and I'm not sure why, but I think it has to do with the social aspect that I've come to enjoy when I run or bike with friends.  My initial thoughts are to join the YMCA, another gym, or to use the work out room where I live.  In the past I've been quick to join but then find that I don't use the membership and the $$ goes to waste, so I don't want to just jump into that course of action without a strong commitment that I'll go and use it.

I think half the battle is REALIZING that a habit is heading in a "not so good" direction so that corrective action can be taken before a new "bad" habit has been created and accepted.

I'll let you know what I decide.  In the meantime I'm going to go put on my workout clothes, get on my elliptical and contemplate which side of the bed to sleep on tonight.

You Don't Have To Run A Marathon - Just Move More Than You Have Been!

The Bellin 10k run is coming up soon - the second weekend in June - and I"m getting excited about it already. I've been running and working out on my elliptical. I'll be ready Eddy!

It's been a long time in coming though and it was gradual working up to the fitness level where I could run a 10k. And I'll be honest, I could have done it a couple years ago if I'd wanted to. But I didn't want to and I think that's truly key to a successful exercise program. You have to want to do it. If you are forcing it, it won't last and lasting is the key component here.

Pick something you enjoy doing. Pick something you can see yourself doing "for the rest of your life". Take it on a little at a time. Step by step. I like to say, "we aren't asking you to sign up for a marathon, just move more than you have been". That's what I always say to my members at the WW meetings.... and here I am seriously considering training for a marathon. Holy catfish. I'll keep you posted.

Feeling Out of Control?

Control in our lives is an issue. It can be a big deal. There are so many things happening around us these days that we have absolutely no control over and we often times feel helpless to make an impact on the outcome.

Now, that may be true of many things in our outside world... but when it comes to food, don't kid yourselves my friends, you have control. There is no one force feeding you. There is no one on this earth who has more control over what goes into your mouth than YOU do. (In hindsight I realized that when I lost my weight a couple years ago, food was the ONLY thing in my life I felt I could control.)

So if you feel out of control in the area of food, what do you do? I've got a few thoughts that might help.

1)Get a plan. A plan that works for you.
2)Start with small changes. Just focus on one thing a day...or a week. When that comes naturally, then make another change.
3)Get a support network of friends. If it can't be your family or close friends (because some just are not supportive of our efforts) then find that support elsewhere. Join Weight Watchers, find support in a co-worker, or neighbor, or friend from church. Someone somewhere will be happy to do the journey with you. Don't be afraid to reach out to them.
4)Realize that it may not be easy at first. You are changing habits that have been in place for a long time.
5) Remind yourself that you are the BOSS about what goes into your mouth! (No matter how often Aunt Helga puts food in front of you and says, "eat, eat" YOU are still the boss. Ya, ya, ya!)
6)If you have no idea where to start... start with eating a fraction of what you normally would. Eat 3/4 or 1/2 of what you normally put on your plate. Start by eliminating fried foods. Start by eating 3 pieces of fruit each day.
7) Pray about it. Fall to your knees and ask for help!
8)Celebrate your successes whether they are big or small. Celebrate!

You ARE in control - it just may be that you haven't realized it yet.
Good luck and lots of power to ya!

It Really Comes Down to Choices

Everything in life comes down to choices... from the attitude you choose for the day to the food you eat. Take a look at the following comparison.

1 individual Little Debbie Cake is EQUAL to all of the following foods combined:

1 apple, 1 banana, 1 orange, 5 cups light popcorn, 2 slices light bread, 1 cup grapes, and 1 container of unsweetened apple sauce.

That totally amazes me.

Personally, I choose to have a great attitude each day and I choose to eat foods that will fill me up without a bojillion calories. (Most of the time anyway!)

Always consider your choices.

Post Christmas Reflections with New Years Peaking Around the Corner

Okay ladies and gents - how did Christmas go? Did you focus on the people and not the food? Did you put all the tools in place that we've been learning? Or did you cut loose with a free for all and roll around miserably afterwards from over eating?

If so and you feel great, wonderful! Give your self a pat on the back. If not, it's here nor there at this point. Doesn't matter. What does matter is what you do NEXT. Take a deep breath and let it go. Jump right back into your healthy eating and exercise plan. Move on and look to the future.

New Years is just around the corner with it's mighty pull of resolutions. I tend not to be a resolution kind of gal; but rather a "goal setter". I like to take a look back and think about what has changed this past year. Then I look forward and think about where I'd like to be a year from now. What's it going to take to get me there? What do I need to do.... and do I have the knowledge and tools to get me there?

Now here's the kicker and very often the key. WRITE IT DOWN. Put it somewhere that you can see it often, be reminded of it, and focus on it. If it's important enough to you, you'll do it. And that makes all the difference.

Here's to goals for 2009! There's nothing stopping us now.

How Many Steps?

How many steps do you walk in an average day? Over 10,000?

If you'd have asked me that question last week my answer would have been, "Oh, wow. A lot, I'd say over 10,000 a day without a doubt." Well last Thursday I bought one of the new, nifty little pedometers from Weight Watchers and have been wearing it daily. Surprise, surprise, I only average about 6,000 steps a day in my normal routine.

If I want to hit the desired 10,000 steps? I have to hit the streets or the trail and make it a point to get them in.

Lesson learned. Point taken. I know what I have to do.

Can I Buy Just HALF A Cookie?

We were in a new "goodie" shop where I was oogling the peanut butter cookies ...and in my opinion nothing beats a REALLY good peanut butter cookie! My friend and I laughed after I asked the high school clerk if it was possible to buy only half the cookie; but I was totally serious. Sometimes I only want a bite. Just a taste is enough.

On that same note - my daughter dragged me into the Godiva chocolate store in Minneapolis last weekend. Her plan was simple... they have "samples" - you take one small piece, get a yummy taste and walk out the door. We saved "a mint" (haha) in both cash and calories with this technique. And just a taste was plenty.

Many of you may be tired of hearing about my "3 bite" rule; but I need to say it occasionally if for no other reason than to remind myself of it. Three bites of a "rare sweet" are plenty and here's why: The first bite tastes like you've died and gone to heaven. The second bite is still very, very good. Bite number three is still quite yummy. But by bite number 4 the taste has diminished significantly and it only goes down hill from there. The first 3 bites are the best - so stop after that and you'll have had the best part!

BTW - I came across a blog I've been enjoying and want to share with you also. This guy puts it out there in a way that makes me think and I like that. It also seems that he has the same mindset as I in our approach to food and exercise. Check it out sometime when you get a chance...Rich DiGirolamo's Hey Skinny

What street are you walking down?

• A man walked down the street and fell in a hole. He really had to struggle to get out, but he finally did.
• The next day he walked down the same street, saw the hole and fell in again. He thought, "I've been here before I know what to do." He got out after struggling, but it was easier than the first time.
• The next day he walked down the same street. He saw the hole and fell in again. This time he thought, "I've been here before - this is my fault." He got out one more time.
• The next day he walked down the same street, saw the hole, remembered what it was like to fall in and walked around it.
• The next day he walked down a different street where there was no hole.

What street are YOU walking down?

How Important is WHEN????

I came across this article today and thought I'd share it. Interesting...... what do you think?

Is When You Eat Important?

Do you eat by the clock? Skip breakfast or lunch? Avoid snacking as a weight control strategy? If you answered yes to any of these questions, keep reading and learn how to change the timing of your meals and snacks to control not only hunger, but weight.

Our structured lifestyle has led many of us to believe that we must eat at certain times of the day. Many people routinely skip breakfast and lunch due either to time constraints or to a misguided weight-control strategy. Society and weight loss programs have taught us to believe that snacking is bad and should be avoided. Stop listening to others, and listen to YOUR body instead.

Overeating by definition means consuming more calories than our body needs at that point in time. Whenever we overeat, our body stores any extra calories as fat. Fat cells have a seemingly unlimited ability to grow to accommodate more stored calories. The defining factor in the growth of fat cells is the AMOUNT of calories eaten and the REASON they are eaten.

So, how often should I eat?

In the best of worlds, we would eat when we were hungry and stop when we were full. Sound impossible? Watch a six-month-old baby. She cries when hungry, and most certainly stops eating when full. If a baby can do it, so can we.

Try the following:

Instead of eating by the clock, or avoiding snacks because you think they are bad for you, listen to your body. Figure out how your body tells you it's hungry. Does your stomach rumble? Do you become listless and tired? Learn to separate physical hunger from so-called mouth hunger. Physical hunger is our body telling us it needs fuel to continue to function. Mouth hunger is our brain commanding us to eat brownies because we’re stressed. What type of hunger causes you to consume most of your calorie intake?

How much should I eat?

Just as you can relearn your hunger signals, you can also relearn your body's satiety signals. Eat slowly and mindfully, paying attention to how the food tastes, how it feels in your mouth, and how your body feels while you are eating. Stop every five to ten minutes and assess your satiety level. Am I full? Still hungry? Or perhaps I am thirsty. Stop eating when your body signals it is pleasantly full, not stuffed to the point of undoing your belt.

The bottom line:

Instead of paying attention to the clock or the latest fad diet plan, learn to listen to the ultimate expert: your body. Decode your body's messages and eating becomes more natural and less stressful. When you listen to those messages, you are naturally more comfortable, and you'll incline toward the weight your body is meant to be.

Source: http://yourtotalhealth.ivillage written by Lynn Grieger

CHOICES!

I have been know to say that (over and over) that this is all about a lifestyle choice. Everything is a choice. Just how MUCH do you really want __________ (fill in the blank)? (ie: to wear your skinny jeans, to breathe easier after a flight of steps, to eat that ooey, gooey, goodness bar?)

Let's take a Little Debbie Cake for example. Yes, you can have one.... if you want to. But did you know the following:

One Little Debbie Cake EQUALS
(and when I say EQUALS I mean all the following items totalled together!)
1 apple, 1 banana, 1 orange, 5 cups light popcorn, 2 slices light bread, 1 cup grapes, AND 1 container unsweetened applesauce

So - you can have one Little Debbie Cake OR you can choose to have ALL those other things.

Everything is a choice - how hungry are you?

Lose Weight and Save Money!

Here's just a teaser....

Replace 1 - 20 oz. regular soda with water five days a week and you'll save
(drum roll please....)

65,000 calories and $390.00! (Holy catfish Batman!)

So check out this link for the whole dealio. It's kinda interesting I thought.
Joy Bauer's Article on msnbc.com