I could really use some discussion here.... I'm considering joining a weight loss group again. The accountability and camaraderie are nice. It is also a great way to stay motivated and learn new information. I tried TOPS this past week and will try Weight Watchers next week. Both groups, however, do weekly weigh-ins and encourage food tracking.
When I lost so much weight in 1997-1998, I didn't even own a scale. I didn't do a food journal either. I put the focus on getting healthy, just trying to stay in a general calorie range of 300 calories for the morning hours, 500 at lunch and afternoon, 400 for supper and evening. I tried to eat more protein, less sugar, and more fiber.
Seems like I do fairly well these days until I step on the scale. I've lost some, but not much, so I get discouraged. Then I get mad and have trouble getting back on track. The thing is, though, that even though I haven't lost much yet, the healthy habits are starting to build up just like they did in 1997-1998. I feel like if I can keep the focus on getting healthy that I'll get there.
Thoughts?
Friday, July 29, 2011
Monday, July 25, 2011
The End of Overeating
This weekend we stopped by Borders closing sale to see if there were any bargains to be had. A trade paperback on an end cap caught my eye -- The End of Overeating by David A. Kessler, MD. The cover was catchy, decorated with a big slice of carrot cake and an artful bunch of carrots, but it was the title that really grabbed me. Ahh, if only!
Skeptical, I picked it up and discovered Kessler served as commissioner of the US Food and Drug Administration under two presidents as well as serving as a medical school dean at Yale and the University of California, San Francisco. I flipped through it and found it pleasingly readable but also full of compelling facts and stories. And he admitted he tackled the subject because he fought with overeating himself. Sold!
I cracked the book open on Sunday afternoon and read on the sofa while Eli buried me under a pile of blocks and cars. I read all evening even though it meant I never turned on my computer all day. I read in stolen moments the next morning and then finished the book during Eli's nap. I think I've been waiting for this book for a long time.
Kessler starts of by defining what he calls "conditioned hypereating" and then gives personal experience stories along with a brief tour of relevant scientific studies concerning how the brain forms patterns of cue > urge > reward > habit. Some individuals, he theorizes, are more sensitive to salient food stimuli than others. Next, he shifts gears and examines the food industry's recent (last three decades) focus on creating "hyperpalatable" foods that are "layered and loaded" with the triumvirate of sugar, fat, and salt. He discusses common commercial cooking processes and additives, explaining that much commercial food these days should be seen as "adult baby food." He then makes a strong case for why willpower and self-deprivation can't work long-term for conditioned hypereaters. The great news, though, is that he did a lot of research to pinpoint skills and strategies to help. He offers light at the end of the tunnel.
I think what excited me is that I've been reading back through old journals, trying to figure out how my first weight loss success came together but also what stressors later broke it down again. After reading Kessler's book, I feel he's hit the nail on the head with so many aspects of American eating and weight loss, but I also feel that my recent instincts (the whole Persistent Elephant project) have been moving me in the right direction. My desire to get organized is indeed what I need to be doing, according to Kessler. It is a process of becoming self-aware and making a game plan for healthy living. And some of the "touchy feely" books I'm interested in? Kessler's wording is different, but stress-reduction and changing your inner-dialog about eating are keys.
What a relief! In fact, there was one sentence in the book that brought an automatic flood of emotion when I read it: "Conditioned hypereating is a biological challenge, not a character flaw. Recovery is impossible until we stop viewing overeating as an absence of willpower." (pg. 206)
I love this book. I underlined whole sections and scribbled in notes.
The End of Overeating: Taking Control of the Insatiable American Appetite
David A. Kessler, MD
NY: Rodale, 2009. 256 pp. (329 pp. with notes and index.)
Have you read any books that really helped you? Magazines, movies, websites, etc.? Please share!
Skeptical, I picked it up and discovered Kessler served as commissioner of the US Food and Drug Administration under two presidents as well as serving as a medical school dean at Yale and the University of California, San Francisco. I flipped through it and found it pleasingly readable but also full of compelling facts and stories. And he admitted he tackled the subject because he fought with overeating himself. Sold!
I cracked the book open on Sunday afternoon and read on the sofa while Eli buried me under a pile of blocks and cars. I read all evening even though it meant I never turned on my computer all day. I read in stolen moments the next morning and then finished the book during Eli's nap. I think I've been waiting for this book for a long time.
Kessler starts of by defining what he calls "conditioned hypereating" and then gives personal experience stories along with a brief tour of relevant scientific studies concerning how the brain forms patterns of cue > urge > reward > habit. Some individuals, he theorizes, are more sensitive to salient food stimuli than others. Next, he shifts gears and examines the food industry's recent (last three decades) focus on creating "hyperpalatable" foods that are "layered and loaded" with the triumvirate of sugar, fat, and salt. He discusses common commercial cooking processes and additives, explaining that much commercial food these days should be seen as "adult baby food." He then makes a strong case for why willpower and self-deprivation can't work long-term for conditioned hypereaters. The great news, though, is that he did a lot of research to pinpoint skills and strategies to help. He offers light at the end of the tunnel.
I think what excited me is that I've been reading back through old journals, trying to figure out how my first weight loss success came together but also what stressors later broke it down again. After reading Kessler's book, I feel he's hit the nail on the head with so many aspects of American eating and weight loss, but I also feel that my recent instincts (the whole Persistent Elephant project) have been moving me in the right direction. My desire to get organized is indeed what I need to be doing, according to Kessler. It is a process of becoming self-aware and making a game plan for healthy living. And some of the "touchy feely" books I'm interested in? Kessler's wording is different, but stress-reduction and changing your inner-dialog about eating are keys.
What a relief! In fact, there was one sentence in the book that brought an automatic flood of emotion when I read it: "Conditioned hypereating is a biological challenge, not a character flaw. Recovery is impossible until we stop viewing overeating as an absence of willpower." (pg. 206)
I love this book. I underlined whole sections and scribbled in notes.
The End of Overeating: Taking Control of the Insatiable American Appetite
David A. Kessler, MD
NY: Rodale, 2009. 256 pp. (329 pp. with notes and index.)
Have you read any books that really helped you? Magazines, movies, websites, etc.? Please share!
Thursday, July 21, 2011
Support Reading
I have a lifelong love affair with libraries and have a master's in Information Science. Thus there is very little I do without first poking around to see what information is available. For my Persistent Elephant endeavors, its a no-brainer that I'm going to do some reading. As a matter of fact, I have a small stack of books that caught my eye already waiting on my bedside table.
My original plan was to read the books one at a time and then review them for this blog. But I'm realizing some I already finished deserve a second read. Others have suggested activities or writing "assignments" that I don't want to rush through. Maybe it is a better idea to list the books I'm reading so others can enjoy them at the same time. I'd love to hear what others think of them!
So here is what I'm reading (and in order that I'll be reading them):
1. The Happiness Project by Gretchen Rubin -- I loved this book! I read it last autumn but will be reading parts of it again and commenting on it before too long. This isn't about weight loss, but Rubin has a lot to say about organization, goal-setting, motivation, and coming peace with all aspects of your life.
2. Women, Food, and God by Geneen Roth -- This is one of those Oprah-launched best-sellers, but years ago Roth's When Food Is Love truly struck a cord with me and helped me lose the weight after my parents died. I've read Women, Food, and God already, but there are a lot of ideas packed into just over 200 pages. I'd like to read it again.
3. The Self-Compassion Diet by Jean Fain -- I kept coming across references to this book and was intrigued. My brother would say it is "touchy-feely," which wouldn't be a compliment. Then again, my brother has never had a weight problem. Personally, I'm starting to see losing weight is a tremendous mind game and I'm willing to explore that side of it if it might result in new breakthroughs. I've been reading through old journals and now realize that Jennifer Louden's The Woman's Comfort Book was one of the first catalysts for my successful weight loss in 1997-1998. Fain's book is somewhat similar, although it directly addresses weight loss.
4. Mindful Eating by Jan Chozen Bays -- Practicing mindfulness works wonders when you're a new mom. I think it will help with my Persistent Elephant journey too.
5. You on a Diet by Michael Roizen, MD and Mehmet Oz, MD -- Like Roth's book, this is another New York Times bestseller. I picked it up when Eli was small but my brain was too mushy from lack of sleep to really absorb it. I really love, though, how it explains body processes and chemistry. From the little I read of it, I was already starting to make healthy changes in what I ate.
Is anybody up for doing an online book club with these books? And are there other books out there that have helped you a lot?
My original plan was to read the books one at a time and then review them for this blog. But I'm realizing some I already finished deserve a second read. Others have suggested activities or writing "assignments" that I don't want to rush through. Maybe it is a better idea to list the books I'm reading so others can enjoy them at the same time. I'd love to hear what others think of them!
So here is what I'm reading (and in order that I'll be reading them):
1. The Happiness Project by Gretchen Rubin -- I loved this book! I read it last autumn but will be reading parts of it again and commenting on it before too long. This isn't about weight loss, but Rubin has a lot to say about organization, goal-setting, motivation, and coming peace with all aspects of your life.
2. Women, Food, and God by Geneen Roth -- This is one of those Oprah-launched best-sellers, but years ago Roth's When Food Is Love truly struck a cord with me and helped me lose the weight after my parents died. I've read Women, Food, and God already, but there are a lot of ideas packed into just over 200 pages. I'd like to read it again.
3. The Self-Compassion Diet by Jean Fain -- I kept coming across references to this book and was intrigued. My brother would say it is "touchy-feely," which wouldn't be a compliment. Then again, my brother has never had a weight problem. Personally, I'm starting to see losing weight is a tremendous mind game and I'm willing to explore that side of it if it might result in new breakthroughs. I've been reading through old journals and now realize that Jennifer Louden's The Woman's Comfort Book was one of the first catalysts for my successful weight loss in 1997-1998. Fain's book is somewhat similar, although it directly addresses weight loss.
4. Mindful Eating by Jan Chozen Bays -- Practicing mindfulness works wonders when you're a new mom. I think it will help with my Persistent Elephant journey too.
5. You on a Diet by Michael Roizen, MD and Mehmet Oz, MD -- Like Roth's book, this is another New York Times bestseller. I picked it up when Eli was small but my brain was too mushy from lack of sleep to really absorb it. I really love, though, how it explains body processes and chemistry. From the little I read of it, I was already starting to make healthy changes in what I ate.
Is anybody up for doing an online book club with these books? And are there other books out there that have helped you a lot?
Wednesday, July 20, 2011
Building Blocks
I mentioned a couple of posts ago that I used to serve as group leader for my local TOPS chapter. Once upon a time, I thought weight loss groups had to have a leader who'd lost the weight and kept it off for years -- a perfect example to follow. But when I loved the group yet the current leader did nothing more than pull out TOPS leader pamphlets to read out loud to us, I decided to volunteer the next time the leader job came open. I had a hunch that it wouldn't be the blind leading the blind because getting on a permanent healthy track has so many pieces to it. I'd just spent a few months listening to the other women talk about their strengths and weaknesses, their paths up and down. Each one of us had part of the puzzle figured out while at the same time each of us had aspects we were still working on.
I got intrigued by the idea of how different each person's get-healthy journey can be, so one of the first things I did as leader was jot down words I repeatedly heard flying around as the group talked. I printed up the list and brought it in. As we discussed the list, it became clear that even if we wanted basically the same results, getting there wasn't going to involve the same path for everyone. So I asked everybody to pick the ten items from the list that affect their healthy living the most. What helps you get on track or stay on track? What motivates you? What are the triggers that cause weight gain or relapse?
Flash forward.
It has been a few years since I made that list, but I got to thinking about it over the past week. My tot son and I took turns having poor sleep for a few nights. As I got more tired, I watched a lot of my healthy efforts fall apart. Once everybody in the house was rested again, I had to work hard to get back on track. Sleep is one of my healthy living keys and something I must defend at all costs. I can't help it when my toddler decides to go through a sleep bump, but I can make it my business to go to bed on time and to nap when he naps.
I got intrigued by the idea of how different each person's get-healthy journey can be, so one of the first things I did as leader was jot down words I repeatedly heard flying around as the group talked. I printed up the list and brought it in. As we discussed the list, it became clear that even if we wanted basically the same results, getting there wasn't going to involve the same path for everyone. So I asked everybody to pick the ten items from the list that affect their healthy living the most. What helps you get on track or stay on track? What motivates you? What are the triggers that cause weight gain or relapse?
Flash forward.
It has been a few years since I made that list, but I got to thinking about it over the past week. My tot son and I took turns having poor sleep for a few nights. As I got more tired, I watched a lot of my healthy efforts fall apart. Once everybody in the house was rested again, I had to work hard to get back on track. Sleep is one of my healthy living keys and something I must defend at all costs. I can't help it when my toddler decides to go through a sleep bump, but I can make it my business to go to bed on time and to nap when he naps.
What are the ten most important pieces to you? (Are there others not listed here?) If you wrote those ten on wooden blocks that built a "healthy tower," which three or four pieces would be the foundation?
Appreciating food
Appreciating nature (inspiring you to go exercise)
Clean/orderly house
Cooking regularly
Daily/weekly weighing
Eating slowly
Exercise
Faith
Fiber
Food repertoire (developing a go-to list of healthy recipes/meals)
Food sheet (keeping track of what you eat)
Fresh air (motivation to exercise)
Friendship/camaraderie
Fun (as motivation)
Gratitude
Group weight loss program
Journaling
Keeping routines
Limiting caffeine (or carbs, fats, salt, sugar, treats, etc.)
Managing holidays/parties/weekends
Managing loneliness
Managing stress
Meditation
Mindfulness
Motivation
New routines/novelty
Organization
Overcoming laziness
Prayer
Self-awareness
Shopping well (for healthy foods)
Sleep/rest
Strength training
Stretching
Support from others
Time management
Water/hydration
After some mulling, I decided that these are my ten building blocks:
cooking regularly, exercise, journaling/blogging, mindfulness practice (spirituality), actively rejuvenating my motivation, organization, sleep, stretching, time management, and water/hydration.
cooking regularly, exercise, journaling/blogging, mindfulness practice (spirituality), actively rejuvenating my motivation, organization, sleep, stretching, time management, and water/hydration.
If I had to build a tower with them, the foundation blocks would be sleep, mindfulness, and exercise. When I have those three in place, the rest fall into place much more easily.
Now I have a better idea what my specific weight loss journey from here and now will entail.
Monday, July 18, 2011
Master Grocery List
I've been trying to get organized. I'm convinced it is one of the keys to weight loss and success with cementing in good habits. For example, if I don't make an effort to keep healthy, appealing food in the house, then I'm tempted to eat out or grab something over-processed. We keep a grocery list on the side of the fridge at our house, but when we're busy we don't always write things down as we use them up. Seems like I'm often standing in aisle five trying to remember what's left in the cupboard. Also, every once in a while I'll have one of those brain burps where I'll suddenly remember a healthy snack or meal I haven't had in a long time simply because I've forgotten about it.
One day last week while Little Guy was napping, I grabbed my laptop and headed to the kitchen. I made a comprehensive list of our grocery mainstays divided into three shopping sections -- Trader Joe's, the regular grocery, and Target. I dug through the fridge and pantry to help me remember what should be on the list. I also picked a handful of healthy "go to" supper recipes and added the ingredients to my list. Obviously, I won't need to buy everything on the list each week, but it will help jog my memory. I can post one copy on the side of the fridge so I can scan it while I'm getting ready to go shopping and put another with the cloth bags I carry into the grocery store with me. If I'm overdue for a big stock-up trip, I can print out a copy of the list and mark all the items I need.
Since the list is on my computer, it is easy to update. And I went ahead and jotted down brands/sizes so it would be easy to send hubby to the store with a copy marked with which items are needed. I also shifted the items around until they are basically in the order I'll find them in around the store, which will save shopping time.
I know some people might think taking a half hour to create such a list is a little crazy. But it helped me think through the foods I eat regularly and will save time in the end. Most importantly, I think it will help me eat better.
One day last week while Little Guy was napping, I grabbed my laptop and headed to the kitchen. I made a comprehensive list of our grocery mainstays divided into three shopping sections -- Trader Joe's, the regular grocery, and Target. I dug through the fridge and pantry to help me remember what should be on the list. I also picked a handful of healthy "go to" supper recipes and added the ingredients to my list. Obviously, I won't need to buy everything on the list each week, but it will help jog my memory. I can post one copy on the side of the fridge so I can scan it while I'm getting ready to go shopping and put another with the cloth bags I carry into the grocery store with me. If I'm overdue for a big stock-up trip, I can print out a copy of the list and mark all the items I need.
Since the list is on my computer, it is easy to update. And I went ahead and jotted down brands/sizes so it would be easy to send hubby to the store with a copy marked with which items are needed. I also shifted the items around until they are basically in the order I'll find them in around the store, which will save shopping time.
I know some people might think taking a half hour to create such a list is a little crazy. But it helped me think through the foods I eat regularly and will save time in the end. Most importantly, I think it will help me eat better.
Thursday, July 14, 2011
TOPS
Woo hoo! We have ourselves a community! There's a handful of folks out there joining me on trying to get healthy, so I wanted to share this resource in the beginning...
If you're interested in a weight loss group but find Weight Watchers either too expensive, too gung-ho, or too focused on selling their products, there is an alternative. TOPS, which stands for Take Off Pounds Sensibly, is a non-profit organization with chapters spread across the United States and Canada. (Click here for their website. Click here to find a meeting.) When I lived near Atlanta shortly before I got married, I joined my local TOPS chapter and eventually even became chapter leader. It was a wonderful experience, helping me with weight/health plus I made some dear friends I still keep in touch with. When I moved to a smaller town after getting married, the TOPS chapter there was something of a dud. A lot depends on the dynamics of the group but also how much time/effort you have to put into it.
One of the great things about TOPS is that it is much cheaper than Weight Watchers. Annual membership is $26 per year. Most chapters request a fee to help pay for meeting space rent and office supplies -- around $5 per month. The other great thing about TOPS is flexibility because they don't require members to adhere to a specific diet plan. While attending TOPS, you can follow Weight Watchers, a diet program from a book, or just your own weight loss strategies. TOPS simply offers a support system in the form of a weekly weigh-in, camaraderie, and a brief informational program on various diet and health topics. Even if you aren't interested in attending, clicking through the TOPS website can be helpful -- inspirational photos and stories, nutrition information, etc.
Does anybody know of other helpful groups or organizations?
If you're interested in a weight loss group but find Weight Watchers either too expensive, too gung-ho, or too focused on selling their products, there is an alternative. TOPS, which stands for Take Off Pounds Sensibly, is a non-profit organization with chapters spread across the United States and Canada. (Click here for their website. Click here to find a meeting.) When I lived near Atlanta shortly before I got married, I joined my local TOPS chapter and eventually even became chapter leader. It was a wonderful experience, helping me with weight/health plus I made some dear friends I still keep in touch with. When I moved to a smaller town after getting married, the TOPS chapter there was something of a dud. A lot depends on the dynamics of the group but also how much time/effort you have to put into it.
One of the great things about TOPS is that it is much cheaper than Weight Watchers. Annual membership is $26 per year. Most chapters request a fee to help pay for meeting space rent and office supplies -- around $5 per month. The other great thing about TOPS is flexibility because they don't require members to adhere to a specific diet plan. While attending TOPS, you can follow Weight Watchers, a diet program from a book, or just your own weight loss strategies. TOPS simply offers a support system in the form of a weekly weigh-in, camaraderie, and a brief informational program on various diet and health topics. Even if you aren't interested in attending, clicking through the TOPS website can be helpful -- inspirational photos and stories, nutrition information, etc.
Does anybody know of other helpful groups or organizations?
Tuesday, July 12, 2011
Slow Start
When I made a temporary move to Knoxville to attend the University of Tennessee, I was thrilled to discover the town has an indoor ice skating rink. Long fascinated with the sport, I jumped at the chance to take lessons. I could handle staying upright on the ice fairly well thanks to a childhood spent on roller skates, but I had trouble figuring out efficient ways to stop, handle turns, and such. Summer lessons ended up being great fun. It all felt fairly natural, so found myself mastering each new concept well -- until hockey stops.
If you've ever seen hockey on TV, you've seen how the players zip along then put their skate blades parallel to each other, bend their knees, and come to a quick stop amid a shower of ice flakes. Lemmie tell ya, it ain't as easy as it looks. "You'll get it if you keep practicing," the instructor advised. "Just slow down a little." No luck. I kept slipping and sliding around. She told me about three mores times to slow down before she finally grabbed the back of my tee shirt and forced me to really slow down...which ended in a perfect hockey stop. Oh. That slow. I had to keep doing it very slow until I'd practiced enough to for the motion to feel familiar. Once that mind-body connection was there, I could do a fast hockey stop. Ta dah!
That same summer in Tennessee was when weight loss really clicked for me. Looking back, I feel sure that the reason it started working is that I started slow. I'd read somewhere that it takes three weeks of practicing a change before it starts to become a habit. Thus I made a list of all the things I wanted to change to get healthy. Creating the list actually happened in the spring, but I put all kinds of things on it -- from eating veggies every day to flossing to wearing a hat in the sun. I only tackled one item on the list every three weeks, yet by summer all those habits were starting to stack up and some of them were paving the way for weight loss. And its amazing how many of those good habits have stuck with me over a decade later. In fact, I have the feeling I would have gained a lot more weight with wedding/career change/cross country move/pregnancy/new motherhood if those habits weren't largely still in place. Those habits have been helping me maintain my weight for a couple of years now too.
It's so tempting to be "gung ho" at the beginning of trying to get healthy. I think my favorite phrase in the past has been, "I'll just jump start my weight loss by...." But when I try too many changes at once or I am too strict in my efforts, it may feel wonderfully effective for a little while, yet it becomes too hard to sustain. Soon it all falls apart and the deprivation only makes the rebound that much harsher.
Not this time. I want this to be permanent. So check back on the blog soon, because in the next few days I'll be posting my updated Get Healthy List.
What about you? Does "jump starting" work for you or do you think it is better to go slow?
If you've ever seen hockey on TV, you've seen how the players zip along then put their skate blades parallel to each other, bend their knees, and come to a quick stop amid a shower of ice flakes. Lemmie tell ya, it ain't as easy as it looks. "You'll get it if you keep practicing," the instructor advised. "Just slow down a little." No luck. I kept slipping and sliding around. She told me about three mores times to slow down before she finally grabbed the back of my tee shirt and forced me to really slow down...which ended in a perfect hockey stop. Oh. That slow. I had to keep doing it very slow until I'd practiced enough to for the motion to feel familiar. Once that mind-body connection was there, I could do a fast hockey stop. Ta dah!
That same summer in Tennessee was when weight loss really clicked for me. Looking back, I feel sure that the reason it started working is that I started slow. I'd read somewhere that it takes three weeks of practicing a change before it starts to become a habit. Thus I made a list of all the things I wanted to change to get healthy. Creating the list actually happened in the spring, but I put all kinds of things on it -- from eating veggies every day to flossing to wearing a hat in the sun. I only tackled one item on the list every three weeks, yet by summer all those habits were starting to stack up and some of them were paving the way for weight loss. And its amazing how many of those good habits have stuck with me over a decade later. In fact, I have the feeling I would have gained a lot more weight with wedding/career change/cross country move/pregnancy/new motherhood if those habits weren't largely still in place. Those habits have been helping me maintain my weight for a couple of years now too.
It's so tempting to be "gung ho" at the beginning of trying to get healthy. I think my favorite phrase in the past has been, "I'll just jump start my weight loss by...." But when I try too many changes at once or I am too strict in my efforts, it may feel wonderfully effective for a little while, yet it becomes too hard to sustain. Soon it all falls apart and the deprivation only makes the rebound that much harsher.
Not this time. I want this to be permanent. So check back on the blog soon, because in the next few days I'll be posting my updated Get Healthy List.
What about you? Does "jump starting" work for you or do you think it is better to go slow?
Monday, July 11, 2011
Get Moving...
Part of this "Persistent Elephant Year" is looping back to pick up strategies that have worked for me before. The photo above? That's from 1998 when I was getting close to my target weight. It was taken the morning I accomplished my goal of walking the length of the main part of the Great Wall of China (2,000 miles) in less than two years.
I admit it. Even if it may seem kindergardenish to some, I’m motivated by charts. I love the clarity, reminding myself of goals and seeing my progress. Thus when I started speed-walking for exercise and heard the idea of keeping track of the miles, I knew an abstract goal like the length of the Great Wall would be a good motivator.
In 1997 and 1998 when I was working on my 2,000 mile goal, I usually walked at a local park that posted the length of their trails. Four or five mornings a week, I did a 4.2 mile loop. A little while after completing that goal, I decided to walk the length of the Appalachian Trail (2,175 miles), yet this time I wanted to open my exercise options. Knowing that my usual exercise walking speed is about 4 miles per hour, I decided that I'd give myself a "mile" for every fifteen minutes of exercise -- aerobics, shooting hoops, working out in the gym, etc. That worked very well. I kept track of my daily "miles" on my calendar and every month moved a pin up the map of the Appalachian Trail that I kept on my office bulletin board. I was actually fairly close to finishing that goal when the craziness of wedding planning, career change, etc. came upon me. But it was working so well as a motivator that I'd like to pick up the idea again. Now that I have a toddler, I can't always hit the actual walking trail, but I can do Wii Fit, an exercise video, or such during nap time to meet my "mile" goals.
Here's my new goal. Right now I live 2,197 miles from my hometown where I plan to move next year. Let's see if I can "walk" there in two years. Two years is 104 weeks, so I'll need to do just over twenty one "miles" per week. That's a little over five hours of exercise per week and that's do-able. I've got thirteen miles since starting this blog on July 6!
Want to do your own "walk"? Here's some ideas:
--Appalachian Trail = 2,175 miles (www.appalachiantrail.org)
--Equator = 24,902 miles (http://worldatlas.com)
--Great Wall of China (full length) = 4,163 miles (www.travelchinaguide.com)
--Marathon race = 26.2 miles (www.boston.com)
--Here's a handy web calculator to figure out the distance between any two cities in the world: www.indo.com/distance
If you set a similar walking goal after reading this blog post, I'd love to know about it. Or leave a comment to tell us how you keep yourself motivated to exercise.
Friday, July 8, 2011
Weight Watchers
I’ve gotten several emails asking what my main strategies are, so I wanted to go ahead and post about Weight Watchers. Yup. That’s what I’m using as my starting framework.
There isn't one strategy that's going to work for everybody. To be honest, I get the quickest results with The South Beach Diet. Yet after six weeks of sheer will-power, I always fall off the wagon with it because I really don't like eating meat very much. I need something I can live with long term. The fact that US News and World Report ranked Weight Watchers #1 as the best weight loss diet was part of my reason for choosing it. Their article describes the plan and benefits well. (Click here to read it.) The Weight Watchers website has a good follow-up article. (Click here.) What really grabbed me is this quote: “We're about real food in the real world. It's this overarching belief system about learning that managing real food in your life is always going to be the way for long-term success.”
I tried WW a while back, but it was before their points system and the leader of the weekly meetings acted like a cheerleader on crack. The whole atmosphere made me feel like I was on a game show with hidden cameras. I’m going to take a deep breath and try another meeting soon because I know other leaders will have a different style. Right now, however, I’m just doing WW online.
I got curious about WW online when one of my mama friends loves it. A skinny mama friend. Although she’s never been overweight, she uses the site as a way to keep track of nutrition and exercise but also a source of healthy recipes. I’d been thinking of WW sort of like a booking a dentist appointment to fill a cavity – beneficial but not pleasant. My mama friend helped me look at it as a tool box. And what a tool box! I was really surprised by everything I found online once I joined – basic tips, message boards, tracking food/exercise but body changes, informational articles, a huge food/nutrition database, exercise mini-videos, health information, success stories, etc. And my friend wasn’t kidding about the recipes. WW offers recipes of the day, community recipe swap, recipe genie (type in what ingredients you have and it finds recipes for you), and a huge recipe collection. I like the section on quick recipes, but there are dozens of categories such as budget recipes, no cook meals, snacking, etc. Users can rate recipes, add cooking tips, and give serving suggestions, so it makes them easy to use.
I thought I’d really hate going by points rather than calories. Shoot, after years of dieting I already know a lot about calorie contents whereas I have to learn the points values. But the point system is skewed so that foods with more nutrition and that keep you feeling fuller have fewer points. I thought I could guess what foods those were, but sometimes I’ve been surprised. I now find myself shying away from some old dieting standbys and am learning new staple items to have around. Also, most fruits and vegetables are “free,” so I’m suddenly eating a lot more of them. The online point counter allows you to mark foods as “favorites” and also remembers items you’ve eaten recently, so keeping track of what you eat is relatively quick and painless.
One thing that I think helped was deciding I’d devote an hour to WW online once I joined. While E napped, I took the provided “tour” of the site but also did a lot of clicking and exploring. It is well-designed, so soon I felt fairly “WW literate” and discovered some tools I’m excited about. I also spent some of that time entering in some of my “go to” recipes and lining up a list of favorite foods so it would be quicker every time I track my meals.
So far, so good. My pants are getting looser! I have to admit that I’m starting to daydream about getting a smart phone so I can have access to my WW “tool kit” on the go….
Thursday, July 7, 2011
Reasons
One of the first things I want to do is clarify my reasons for striving towards better health. A while back I made a list on my computer, but now I've updated it. This morning I added inspiring photos (my wedding photos, pictures of my son, pictures from times when I remember feeling very comfortable in my own skin...)
My reasons:
- I have to be a great example for E. I can’t live in a way that puts him at risk of being an overweight child, affecting his health, his relationships, and the richness of his life experiences.
- I want to be healthy so E can grow up without worrying about me and have me around as long as possible.
- I promised B the day we got married that I would take care of myself because my health and self-image affects both our lives.
- I want to enjoy being a great aunt and grandmother someday.
- To feel good and have lots of energy.
- To not be self-conscious, no longer cringing when I catch my reflection or slipping away when a camera comes out.
- To be able to shop for clothes full of personality and love what I wear.
- So E will be proud that I’m his mama.
- To be excited about adventures even if they involve a bathing suit, fancy dress, scuba wetsuit, etc. When E says, “Mama, come on the water slide with me!” I don’t want to even hesitate.
- To be able to feel healthy, mature, and credible in any situation.
I slid my printed reasons into a clear plastic sheet protector and taped it up on the bathroom mirror.
What about you? What are your reasons?
Thanks!
I was thrilled with the response I got yesterday about starting this blog! Many, many thanks. Several of you said you were shy about posting comments. That's okay. As long as we're both getting something out of the blog, it doesn't matter.
A handful of people wanted to know what I was doing to get started. I will post more often in the beginning to discuss my strategies so folks can decide if they'd like to follow along with what I'm doing. Stay tuned.
If you are interested in being a guest blogger, let me know. We've got some like-minded people following the blog so far -- yoga enthusiasts, road racers, and moms trying to juggle parenting with healthy habits, to name a few. I'd love to learn from y'all, so please do share if you don't feel shy. (And being an anonymous guest is just fine!)
A handful of people wanted to know what I was doing to get started. I will post more often in the beginning to discuss my strategies so folks can decide if they'd like to follow along with what I'm doing. Stay tuned.
If you are interested in being a guest blogger, let me know. We've got some like-minded people following the blog so far -- yoga enthusiasts, road racers, and moms trying to juggle parenting with healthy habits, to name a few. I'd love to learn from y'all, so please do share if you don't feel shy. (And being an anonymous guest is just fine!)
Wednesday, July 6, 2011
The Beginning...
What? An elephant?!
I read that one of the first things a trainer teaches an elephant is to put up with being chained to a stake in the ground. When the elephant is small, it tugs and tugs but is not strong enough to uproot the stake. It learns it cannot get loose, so it stops trying. By the time the elephant is full grown, it can still be restrained by a measly chain and stake because it doesn't realize it is now strong enough to be free.
I think getting healthy is like this for many of us. Whether losing weight, eating better, or getting into an exercise groove, we've messed up so many times before that deep down we no longer believe we can do it. Getting healthier becomes a mind game that we’ve taught ourselves we can’t win. In reality, human beings are capable of great learning, growth, and change. Thus maybe we weren’t strong enough to do it yesterday, but it doesn’t mean we aren’t capable of it today. It takes persistence, pulling at that chain around your ankle yet one more time, wiggling it back and forth long enough to loosen the stake. It means finding ways to be more aware of what works and doesn’t work for you, figuring out how to hold tight to the strategies that help while bravely ditching those that don’t. It’s actively finding ways to keep motivated.
Why a blog?
When I was facing a cross-country move as a pregnant newlywed, I started a blog to keep in touch with friends back east. To my surprise, I discovered my blithering little blog became a new mother’s tool kit. I realized had to organize and clarify my thoughts in order to write about various ideas or issues, so some blog entries actually improved my parenting. It was also a great way to start discussions and bring in fresh ideas. While standing on the playground, I’ve had other parents say to me, “I read your blog the other day, and what helped me when I was in that situation was….” On especially tired days when I’ve felt at the end of my rope, help sometimes comes from a kind word or a suggestion posted as a blog comment. In addition, the blog became a way to savor my journey through motherhood as well as a reference source for looking back. If a blog could do all that for my parenting journey, couldn’t a blog help with my get-healthy journey?
My plan is to blog a few times a month. Some posts may be essays or personal experience stories. Others may be just a useful quotation, healthy recipe, or a link to a favorite health-related webpage. I found some interesting new books that might make for helpful book reviews. Ideally, the blog will be something of a forum, so I would love to host guest-bloggers. If you have a story or idea to share, please let me know.
One Last Word About Elephants…
I’ve bounced the idea of “Persistent Elephant” off several friends. Everybody liked the blog idea but several pointed out that an elephant isn’t exactly an animal that inspires one to be thin. But that’s part of the point. A very healthy elephant isn’t going to look like a sleek racehorse or an elegant Persian cat, right? It still has the rounded sides, baggy skin, and big ears that are necessary parts of its “elephantness,” yet is a beautiful and noble beast in its own way. In the past, I think in the back of my mind I hoped getting thin would make me at least feel like Julia Roberts, the now-thin me bearing some physical resemblance to tall, leggy, and beautiful. But I’m not Julia Roberts. I’m me. I’m past forty. I have the body of a woman who birthed a baby. My skin will always show evidence of the sixty pounds I once gained and lost in my early twenties when my parents died. When my husband declared my stretch marks were actually “love lines,” it helped me shift my thinking. The focus is on getting healthy.
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