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? 

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!

Post Halloween Tough Love

November 1st.  The day after Halloween. The Trick or Treating goodness is sitting there in the orange plastic pumpkins staring you in the face.  It was lots of fun and the kids made a haul.  The bowl of candy for callers is still sitting next to the front door, the leftovers calling your name as loud as they can.  "Come and eat me!"  Oh my, what to do, what to do!?

TAKE ACTION!

1. Dispose of the leftover candy.  Send it to work with your husband or throw it in the garbage and dump something gross, wet or goopy on top.  I can hear the dialogue in your head, "What? Throw away perfectly good candy?  But, but, but there are starving children in Africa!"  Yes!  Throw. It. Away.  You were okay with giving it away last night, so pretend it was all handed out and there are no leftovers.  It is gone.  (And do you really think starving children in Africa are going to benefit from YOU overeating on candy?)
2. Your kids made a haul and it's in the house.  That is THEIR candy - not yours and this is not a time to teach them about sharing.  You wouldn't take their allowance or their money so why would you think it's okay to take their candy?  Its not.  The candy is theirs.  Leave. It. Alone.
3. Start fresh with determination!  It's only 21 days until Thanksgiving and we all know that's another whole challenge to be dealt with separately.  Get back on track today!
4. Make something really healthy and yummy for dinner.  Try a new recipe.  Make it appealing so its easy to stay on track. 
5. Get outside and move.  Rake leaves, go for a brisk walk or bike ride, clean house like the in-laws are coming in an hour, whatever you do get your body moving more than you usually do.  

Halloween is only a day and even though it is laden with candy, its really not about candy.  Its about dressing up and having fun with others.  Relish that part and enjoy the laughter.  It's November now and Halloween is over.  Forget the candy.

Let's Start At The Very Beginning....

 As I type I can hear Julie Andrew's voice starting the famous song from the Sound of Music.  "Let's start at the very beginning.  It's a very good place to start."  Oh my, how very true those words are when it comes to healthy eating and weight loss as well!  If you haven't been living a particularly healthy lifestyle and want to make some changes to get on track it can be a very daunting and scary task.  So let's look at a couple small changes that will make a big difference in the long run.

Step One
Figure out what you are currently eating.  Are you eating junk?  Are you eating fruits and vegetables?  Are you eating items loaded with sugar?  High in calorie content?  High in fat?  Take a look at the labels and find out what you are putting in your body.  You won't know if you don't look.

Know what a
serving size looks like.

Read the labels!

Step Two
Look at the PORTION size for those items.  To keep it simple, if it's fresh fruits or vegetables use a piece (ie: a banana, an apple, a potato) as a single portion or use 1 cup for leafy items and a 1/2 cup for the others as good guideline.  If it's a packaged food it will say on the label what the portion size is and you'll be quite surprised to find out what a single serving of cereal or chips actually looks like when it's measured out.  Some items will pleasantly surprise you and others will NOT bring a smile to your face.  Trust me on this.

Step Three
Keep track and write it all down.  All. Of. It.  Every bite, lick and taste.   The only way to really do that is to write it down or track it using an online tool.  (There are a couple online trackers I've used and was pleased with both for different reasons.  One is Weight Watcher's online tracker (which has a fee involved) and the other is a free product from Livestrong.)  Weight Watchers tracks using the Points Plus Values and Livestrong tracks calories.  Both are good tools for our current purpose.

Knowledge is power and right now our goal is to get educated on WHAT and HOW MUCH we are eating.  Being aware, learning portions and journaling is a great place to start.

Do, rey, mi.  The first three notes just happen to be....

Tigger and Isabelle are in cahoots with God!

This past week or so I've had a really difficult week making good choices about what I'm eating.  I've eaten enough sugar to choke a horse!  It takes a really LONG time to unwrap and eat 25 Hershey Kisses, but I'll bet I ate that many one afternoon.  Mindlessly...one after the other.

So I was having a little chat with God about needing his help getting my eating choices back under control.  My prayer in the past has been, "Dear Lord, please  impress upon my heart the desire for healthy food, water and exercise.  Help me to make good choices."  So I lifted up that prayer once again while I was upstairs getting ready for work.  The inner dialogue in my head went something like this:

"Patti, get that leftover stromboli OUT of your lunch sack and throw it in the garbage!"
"No!  It's paid for!"
"Patti, you don't need it.  It doesn't support your desire to eat healthy."
"No!  There are starving children living down the road from Kari."
"Patti, you give others the permission to throw food away.  It's okay.  Just do it."
"But it tastes good!"

And then I prayed about it.  "Dear Lord, PLEASE help me to get back on track!"

I went downstairs and there on the kitchen counter sat Tigger and Isabelle, the cats, EATING MY STROMBOLI!  They had unzipped my lunch bag, removed the styrofoam container, and started munching away.  It didn't take long until I was laughing and realized that indeed God had answered my prayer.  He had used Tigger and Isabelle and they were of course glad to oblige.  It was all I needed to help get my head back into the healthy game and I packed another lunch this time with fruit, protein and veggies.

Thanks for watching my back Tig and Isabelle!    

Acknowledge the GOOD things within you!

A couple years ago when my self-esteem was at a low point, I read somewhere that you should  re-affirm daily positive things.  I created the following list, posted it on the bathroom mirror and read it daily.  I came across this list yesterday and realized how much it helped at the time, so thought I'd share the idea with you.  Here's my list:

I am God's child
I was created to honor and cherish him
I am a person of destiny
I am creative
I am strong
I am smart
I am blessed
I am a good parent
I am a good leader
I eat healthy and exercise because my body is a temple
I have the favor of God

Our faith is effective when we believe in ourselves!

The Bellin Run 2010

Tomorrow is the Bellin 10k run/walk.  I'm excited because I have family coming to town to visit and participate in the big event.  Pete and Carla with their littles, Lindsay my soon-to-be-wed daughter, my cousin and aunt are planning to come, my soon-to-depart-for-2-years-in-the-Peace-Corp daughter is here, Harry is home (yay!),  my son & his wife who I thankfully get to see on a regular basis are going to be in it,  lots of friends from the running club and church, you get the idea.  A very "social" event for this social butterfly.

I think what has me the most pumped though is my friend from church, Amy and my daughter Lindsay.

Amy started  walking in January with a goal of finishing the Bellin.  I know she's had "life" challenge her training regimen (dad undergoing chemo, challenges at work, 2 littles & a hubby to care for) but she is registered and plans to walk it.  I promised that after I finish running it, I'm going to find her and finish with her.

Lindsay signed up to walk the Bellin last year and ended up running the whole thing including a little puking at the end (of which she is very proud.)  She's been working out, biking, running, dancing this past year and has improved her fitness level and her time incredibly.  I'm excited for her and hope she has a great run tomorrow.  She's going to rock the Bellin!

They both inspire me and I am so very proud of them.    

Go Amy!  Go Lindsay!  You can do it!

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.

YOUR IMPORTANCE

I like this! You just never know....


If only you could sense how important you are to the lives of those you meet; how important you can be to people you may never even dream of. There is something of yourself that you leave at every meeting with another person.

-- Fred Rogers, Mr. Roger's Neighborhood

HOPE!

Did you know that you need hope? We all do. Swiss theologian M.L. Bruner said, “What oxygen is to the lungs, such is hope to the meaning of human life.” Just as our physical bodies would die without oxygen, our spirit will suffocate without hope!


I hope for good health and the strength to have habits that help my body to be healthy and strong. I hope for those I care about to find joy, peace and love in their lives. I hope for many things...both complex and simple.

Always hold tight to hope my friends! Hope is our oxygen.

Bacher out.

I rocked the Bellin 10k run!

So yesterday was the Bellin 10k run and I so totally rocked it! I really had not timed myself prior to this, but had a pretty good feel that I may be able to break an hour. So I set out and tried to keep a pace that was good for me. Not too slow and not killer. When I was coming around the corner at 6 miles and I saw the gun time I thought, I might be able to break an hour if I push it the last 3 blocks. So I tried to step it up a bit and push it to the end. Well come to find out I had an extra 2 minutes on my calculation because I didn't pass the starting line until 2 minutes after my wave started. Long story short - I finished in 56:28! An average of 9:06 minute miles. A personal best, thank you very kindly. In fact, in 1990 (when I was REALLY 29) I ran it in 58:43. So there you have it. I'm running faster now than ever before.

Next goal - running a marathon in October. I'll keep you posted on how the training is coming along.

In the meantime, NEVER doubt your abilities to do something better than you ever have before. Never say never.

tasting touching hearing seeing breathing

MY DAUGHTER GAVE ME A POSTER FOR CHRISTMAS WITH THIS POEM BY ee cummings ON IT. IT HANGS IN FRONT OF MY ELLIPTICAL AND I'VE READ IT OFTEN THIS PAST WINTER. I REALLY LIKE IT AND IT SPEAKS TO ME IN THE PROCESS OF EMBRACING LIFE AND REMOVING THE CONTROL FOOD HAS OVER ME. I WANTED TO SHARE IT WITH YOU.... ENJOY -


i thank You God for most this amazing
day:for the leaping greenly spirits of trees
and a blue true dream of sky;and for everything
which is natural which is infinite which is yes

(i who have died am alive again today,
and this is the sun's birthday;this is the birth
day of life and love and wings:and of the gay
great happening illimitably earth)

how should tasting touching hearing seeing
breathing any--lifted from the no
of all nothing--human merely being
doubt unimaginable You?

(now the ears of my ears awake and
now the eyes of my eyes are opened)

-ee cummings

Acts 17:28

"In God we live and move and have our being." Acts 17:28

Isn't this a great bible verse? I just happened upon it and I really like it!

In GOD
We LIVE
We MOVE
We have our BEING

I like it!

Building A Network of Support is Key....

This is what Mayo Clinic has to say about it:
It doesn't take a scientific study to show that surrounding yourself with supportive family, friends and co-workers can have a positive effect on your mental well-being, but there's plenty of research to confirm it. A strong social support network can be critical to help you through the stress of tough times, whether you've had a bad day at work or a year filled with loss or chronic illness. It's never too soon to cultivate these important relationships — and your social support network can never have too many good friends.
What is a social support network?

A social support network is different from a support group. A social support network is made up of friends, family and peers, while a support group is generally a structured meeting run by a mental health professional. Although both can play an important role in times of stress, a social support network is something you can develop when you're not under stress, providing the comfort of knowing that your friends are there for you if you need them.

You don't need to formalize your support network with regular meetings or an official leader. A coffee break with a friend at work, a quick chat with a neighbor, a phone call to your sister, even a visit to church are all ways to reduce stress while fostering lasting relationships with the people close to you.
Benefits of a social support network

The positive effects of a support network include:

* Sense of belonging. Spending time with people helps ward off loneliness. Whether it's other new moms, dog lovers, fishing buddies or siblings, just knowing you're not alone can go a long way toward coping with stress.
* Increased sense of self-worth. Having people who call you a friend reinforces the idea that you're a good person to be around.
* Feeling of security. By reaching out and sharing yourself with others, you have the added security of knowing that if you start to show signs of depression or exhibit unhealthy lifestyle habits, your friends can help alert you to the problem.

Cultivating your support network

The first step toward developing a strong support network is an evaluation of your own behavior as it relates to building and maintaining friendships. After all, relationships are a two-way street. The better a friend you are, the better your friends will be. Here are some suggestions for nurturing your relationships:

* Stay in touch. Answering phone calls, returning e-mails and reciprocating invitations let people know you care.
* Be proactive. Don't wait for someone else to make the first move. If you meet someone you think could be a good friend, invite him or her for coffee. Or be the one to strike up a conversation while in line at the grocery store.
* Know when to say "no" and when to say "yes." Spending time with people who aren't supportive can add stress and take away valuable time. On the other hand, don't decline an invitation because you feel shy or insecure.
* Don't compete. Be happy instead of jealous when your friends succeed, and they'll celebrate your accomplishments in return.
* Be a good listener. Find out what's important to your friends — you might find you have even more in common than you think.
* Challenge yourself. Keep looking for ways to improve. Maybe it's by complaining less, being more generous or forgiving others' faults.
* Don't overdo it. In your zeal to extend your social network, be careful not to overwhelm friends and family with phone calls and e-mails. Save those high-demand times for when you really need them.
* Appreciate your friends and family. Take time to say thank you and express how important they are to you.

Adding to your support network

Ready for more friends, but not sure where to find them? Here are some ideas for extending your social network:

* Visit the park. Whether you bring your dog, your kids or your running shoes, you'll have something to talk about.
* Volunteer. Pick a cause that's important to you, and you're sure to meet others who share a similar value system.
* Ask a friend. Next time you meet a friend for lunch, ask him or her to bring along someone else.
* Go back to school. A local college or community education course puts you in contact with others who share similar hobbies or pursuits.
* Look online. In-person relationships may be best, but if you're living in a small town or living abroad, you might find added support through chat rooms or online bulletin boards. Many good sites exist for people going through stressful times, such as chronic illness, loss of a loved one, new baby, divorce and other life changes. Just be sure to stick to reputable sites, and be cautious about arranging person-to-person meetings.

A cautionary tale

Remember that the goal of extending your social support network is to reduce your stress level, not add to it. Here are some things to look out for when evaluating your relationships:

* Manage obligatory social ties. Some evidence shows that the negative consequences of maintaining obligatory relationships, such as with certain relatives or co-workers, can outweigh the benefits. Although you may not be able to cut ties with a nagging in-law, look for ways to manage the relationship so that it doesn't become a stressor for you.
* Beware of codependents. A support system with people who are engaged in the same unhealthy behaviors that you're trying to overcome — whether it's substance abuse or simply a negative attitude — can be damaging to your well-being.
* Avoid a sense of duty. The best support systems have no strings attached. If your peers are constantly demanding repayment for their efforts, or you feel pressured to conform to their beliefs, you're probably better off without them.
* Pick the right supporter. If you need help through a hard time, consider carefully which friend or family member to ask. A sibling might not be the best choice, for example, in dealing with grief over a lost parent because he or she too is affected by the loss.

The bottom line: More friends, less stress

It's always a good time to make more friends or improve on the relationships you already have. Whether you're the one getting the support or the one doling out the encouragement, you'll reap the rewards of comfort and compassion.

Is it going to be easy?

As we are learning a new way of eating - a new lifestyle - we could smile and say, "it's easy" but we'd be lying to ourselves and to everyone else. It will be easy at times.... but there will be times that it will feel downright hard! For inspiration, let me share the story of Admiral Jim Stockdale.

Jim Stockdale was the highest-ranking officer in the "Hanoi Hilton" POW camp from 1965 to 1973. He was deprived of his rights under the Geneva Convention, tortured over twenty times, and often wondered if he would ever see his family again. In his book Good to Great, Jim Collins quotes Admiral Stockdale as saying, "I never lost faith in the end of the story." And when Collins asked "Who didn't make it out?" Stockdale replied, "Oh, that's easy. The optimists." "The optimists," Collins said, "I don't understand." To which the Admiral replied, "The optimists were the ones who said, 'We're going to be out by Christmas.' And Christmas would come, and Christmas would go. Then they'd say, 'We're going to be out by Easter.' And Easter would come, and Easter would go. And then Thanksgiving, and then it would be Christmas again. And they died of a broken heart. This is a very important lesson. You must never confuse faith that you will prevail in the end with the discipline to confront the most brutal facts of your current reality, whatever they may be."

I think his story is a really powerful one and fits many hardships in life... including our weight loss journey. It won't always be easy, but if we are convinced that:
1) This is not the last chapter in our life (basic optimism) and
2) That we are honest with ourselves that yes, we will suffer, however it will get better.

Thank God everyday you didn't have to live this concept the way he did.

In all struggles in life hold tight to the fact that next chapter is an awesome one!

Faith vs Fear....Positive vs Negative

Great conversations this week on positive thought versus negative thought. Think you can or think you can't....either way you're right! (thanks Henry Ford) It's one of those head things that is crucial to your success on many levels. Weight Watchers considers it a Helpful Habit and I consider it key to my mental well being! I saw the following and really like it so thought I'd share....


THE CHOICE IS YOURS

Do you know what Fear and Faith have in common? A future that hasn’t happened yet. Fear believes in a negative future. Faith believes in a positive future. Both believe in something that has not yet happened. So I ask you, if neither the positive or negative future has happened yet then why not choose to believe in the positive future? What do you have to lose but the fear that is sabotaging your joy and success?

I believe during these challenging times we have a choice between two roads. The positive road and the negative road. And our bus can’t be on two roads at the same time. So we have to make a choice and this choice determines our belief about the future and the attitude and actions we bring to the present…

Your faith and belief in a positive future leads to powerful actions today. The future has not happened yet and you have a say in what it looks like by the way you think and act. Fear or Faith. The choice is yours. - Jon Gordon


Another thing in life that is a choice.....

Do You Love Yourself?

"Love takes time… It also takes energy and trust and choice. Whether the love is between parent and child, husband and wife, or love of yourself, love takes all these things.... love takes time, love takes energy, love takes trust. Love takes the choice to love.

So, this Valentine's Day, think… about real love, in all its forms. As Paul says [in 1 Corinthians 13], "it bears all things, believes all things, hopes all things and endures all things." It takes time, energy, trust and choice."

And with that said, loving yourself in your weight loss jouney, in life, is key. It takes time to accept it. It takes time to plan it. It takes energy, trust and the choice to love yourself.

Love yourself my friends. It is so worth it...and so are you!

Happy Valentine's Day!

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.