Think Off The Fat Mentality

self-checkouts

2008-07-16T13:24:00.000-07:00

Start ringing up your own groceries. Women who use the self-checkout lane are about half as likely to make impulse buys that could add pounds, about 7,200 calories a year.

People tend to eat half of the food they bring home within the first week regardless of how much they bought. Do you pinch pennies by stocking up on bargins, guess who will eat most of it?

In plain sight, one in three people binges when snacks like nuts or chips are kept in plain sight.

Opt for smaller containers, research indicates that bigger packages prompt people to gobble up to 42% more than they would from sensible sizes.

A tortilla wrap is a much more condensed form or carbs than regular bread and has almost twice the calories of two pieces of bread.

Well, I always thought buying the stuff was easy to do without any strategy except a food list. Now I have to use psychology as a guideline. Sometimes a gem of information can steer one in the rigth direction without much effort.

Yes, I'm back to focusing on improving my weight and forgetting the other physical ailments for now. Back then I had a one track mind with tunnel vision and only focused on the scale. It was obsessively but I was getting results a little at a time and too busy to notice my other needs. I may even try to rejoin my support group. If things don't work out too well in my favor I tend to change direction, on a hiatus, and it all comes full circle to what really matters and is best for my well being. Thanks for stopping by. Shop wisely.

basic steps

2008-06-11T11:24:00.000-07:00

Are you ready to change? Studies show that most people go through the same basic steps, or phases, before they make a lifestyle change, such as quitting smoking. These guidelines can help you find out which phase you're in and how ready you are to change:

*PRECONTEMPLATION phase __if you are unsure whether you need to make a change__at least not in the next six months

*CONTEMPLATION phase__if you have thought about making the change in the next six months

*PREPARATION phase__if you have picked a day in the next month to start the new habit

*ACTION phase__if you've already changed a habit

*MAINTENANCE phase__if you've kept up the new habit for at least six months

article

2008-05-11T19:55:00.000-07:00

Trying to shed extra pounds or boost the healthiness of your diet? Rather than worrying constantly about what you're eating, switching from low-carb to fat-free then back to low-carb (and collecting bottles of weight-loss pills, potions and powders), try to pinpoint mindless habits that you may indulge in every day. Something as simple as nibbling off your partner's plate, stuffing leftovers in your mouth as you clean the kitchen or having an extra glass of wine could be all it takes to pack on a couple of pounds every year. Consider this: Each taste-test nibble you take while cooking dinner costs you about 25 calories. To identify your own mindless eating patterns, keep a food journal for one week. Write down everything you eat, how much and when . Then review your journal--you might be surprised by the unhealthy patterns that crop up.

keep-it-off

2008-04-18T12:13:00.000-07:00

After you lose the amount of weight that puts you in a safer zone for longevity, use these tricks to maintain. Thousands of successful dieters can't be wrong. A recent CDC survey of 1,958 successful and unsuccessful dieting adults reveals the tactics that worked --and the ones that didn't --for long-term weight loss.

DO: *Lift weights

*Track your calories

*Plan your meals in advance

*Exercise at least 30 minutes a day

DON'T BOTHER:

*Using over-the-counter diet products, such as weight loss shakes and pills
*Relying on meal-replacement bars
*Tracking carbohydrates
by T.D.

misc.

2008-03-26T12:07:00.000-07:00

FACT: Stress--particularly when it is prolonged and unresolved--provokes weight-sustaining physiological changes in your body. D.P.

JOKE: "I hear exercise kills germs." "That's silly. How do you get a germ to exercise?"

THOUGHT FOR THE DAY: We cannot tell what may happen to us in the strange medley of life. But we can decide what happens in us--how we can take it, what we can do with it--and that is what really counts in the end.

If this type of posting interest you, I have many more listed since 2005 under the title of (plain) misc. Have a stress-less day. Bless all.

socializing overload

2008-03-13T10:08:00.000-07:00

Back to my wellness wheel. I will review the categories in succession, one section at a time. Since social is on top I reviewed my standing and I have more in my life now then I have had in my whole life combined. Now that sounds like socializing overload to me! Most of it is enjoyment but why be so busy? Time to prioritize and drop four functions, later more, as I circle around the wheel, over and over again to refine my life's components. I feel free as a bird now that I don't have to be present or answer to three places I once belonged to. I'll probably save some money in the absence of such functions.

Yes, I quit my support group. I still care very much about being healthy. I just don't have to obsess about it and the weigh-in. After all I have read so much information that will get me to that point of being healthy and well. All I have to do now is utilize it all and stay informed. See me lighter, I hope.

blog reads

2008-02-28T11:15:00.000-08:00

My entry for "thinkoffthefat" on 06-17-06 has blog reads of interest for me. They include 11 general, 10 diet and wellness, and 11 animals, all with their http:// URL link. I haven't viewed them for a while, no computer at home now.

knee pain

2008-02-28T10:35:00.000-08:00

Help for worn-out knees? I read this the other day and it made me have a goal for knees without pain.

Being active may lessen your risk for knee osteoarthritis. People at a high risk for this problem tried out a program three times a week. The program included aerobic and strength-building exercises targeting the lower body. After four months, exercising improved the quality of their knee cartilage.

wellness wheel

2008-02-26T10:21:00.000-08:00

I am satisfied with four out of six sections of the wellness wheel so far. I was preoccupied with the physical section and ignored the environmental section being the packrat that I am. I will work a bit on throwing out things I will not use in the next six months or haven't even used in the last past year. I tried that a couple of months ago and wouldn't you know the need came up for my trash. I must admit it felt like a load off of my mind every time I dumped something. A cluttered house is a cluttered mind. Maybe I will become so busy moving around to eliminate the things I find hard to let go of that I will be burning unused calories and not having enough of time to munch so often. Hey, that is combining the two unfinished things in my life that need touched on until sufficient to my likings of a satisfied life. No one is perfect but peace of mind is a jewel. I choose to be accountable for all aspects in my life and pleasing others, always, is unreachable. I follow His will and read His words and that is my guide. It's all in the attitude. Have a great day cause every day is a day to be thankful for. Even a hard day is a lesson and a growth spiritually.

wellness

2008-02-21T10:53:00.000-08:00

I have been so focused on physical fitness instead of complete wellness. I know losing weight is the first step but because of the long term journey it will require I have decided to touch a bit on all the facets of wellness, all in due time.

lost

2007-11-27T12:00:00.000-08:00

I just lost my idenity in this blog a couple of weeks ago. Nothing is the same and 23 additions are gone along with the coloring design. Hello stress, back in my life again? Holiday eating and gaining or being on guard and constantly denying and saying no over and over again? I will not allow that kind of stress to interrupt my seven week holiday celebrations this particular year. Last year was a depressing transition that made me sick the whole season. Yes I ate on Thanksgiving, and I probably have a gain, and tonight is my weigh-in. So what. I will put my vigilance on hold and just enjoy what is left in my life as far as time and family goes. In the back of my head is knowledge of how to get healthier and live a little longer, that will be brought to the front of the line with my New Years Resolutions. Sorry if you are looking for motivation about dieting it won't be found here at this time. I will try to at least find articles to post once in a while to refresh the reason for this blog. I need technical help again to reestablish the state of this blog as it was three weeks ago. Thanks for your patience.

THOUGHT FOR THE DAY: Though it goes against our senses to think so, what seems to be a bad alternative may be the best one.

first link

2007-11-15T14:01:00.000-08:00

http://www.Google.com/

healthy foods

2007-11-15T13:44:00.001-08:00

See this is an example but we have to be aware of the portions. When choosing processed foods (not a good idea) make sure you do read the label to see what you are putting into your body.

too little too late

2007-11-15T10:38:00.000-08:00

I have too much to say and not enough of time, as usual. Big deal, I'm losing about fifteen pounds a year, but, at that rate, it will take almost ten years to reach my "before-babies" goal weight. I don't think I have that much time to spare. I was five feet two inches then, I'm now four feet eleven inches. For ten years I was a boarder-line diabetic, now I'm in the ranks of daily medications. The only thing that has stayed the same is my dishonesty within myself about why I am overweight. Today it is the medications, but in reality I have always known that a more active lifestyle will always make the change that is needed to continue a consistent weight loss. Of course I could go the route of decreasing calories, or cutting way down on empty calories. The choice has always been mine, the buck stops here! As a matter of fact the weight I have lost has caused some skin to change its' molecular structure, that I am not too happy with either. Now let's get to the heart of things. Don't fail me now, I promise I will lose more weight if you let me be okay in that area again (medications and procedures, I don't like.) But when you get to be my age you are happy every day that you are just beathing, and that I am. After all I don't mind going home, but I have a lot of lose ends to tie up, if it be His will. Now this is not a goodbye. It is just speaking in retrospect and being honest with myself. I am doing good but I pledge to do better.
THOUGHT FOR THE DAY: Effective weight management demands that you require more of yourself in terms of personal integrity, honesty, and maturity.

article

2007-10-22T22:50:00.000-07:00

When you blot your pizza, you do more than turn your napkin a scary shade of orange: You also absorb 9 to 14 percent of a slice's total fat and 17 percent of the saturated fat, according to a study by ABC Research. That makes the occasional slice a nutritious choice; tomato sauce in the vegetable category, crust for grain and cheese for dairy.
Just stay away from the stuffed crust: The fat will overwhelm the pat. J.B.

That's all well and good if you can manage to eat only one piece, not! I never never can. Until I have self control in my corner, I have to stay away from the trigger foods that make me overeat, for now. I also know you can downsize the calories by using whole grains for the crust, tomato paste for the sauce, no or low fat cheese, and all the vegetables you desire for toppings. That will keep me from eating more than one slice.

THOUGHT FOR THE DAY: There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something tomorrow.

myth

2007-10-13T17:53:00.000-07:00

You have to train for weeks before you get any benefits?

Nope. It may take a month or two before aerobic workouts get noticeably easier, but you'll shave pounds within a week. And your strength will sharpen: Studies done at Ohio University demonstrate that muscle responds to weight-lifting after only four sessions. It gets better: Recent researach suggests reduces stress, a rosier outlook, more confidence, better sex, sounder sleep all kick in after one workout. H.

Wait a minute here, I am gaining weight a little, the last couple of weeks (although I have started four new medications.) I started to pedal for at least ten minutes for the last month straight in a row faithfully and I am not losing weight anymore. I did not say I was exerting myself to a sweat. That is what I get for bragging about all of my new better health habits I have incorporated into my lifestyle for changes. Don't give up, when all else fails, add something new to your regimen. (My self-pep talk!)

THOUGHT FOR THE DAY: HOPE IS OUTREACHING DESIRE WITH EXPECTANCY OF GOOD.

stumbled

2007-10-04T16:00:00.000-07:00

I lost weight seven weeks in a row (small amounts.) Too good to be true, I had to break my record by gaining 1.50 pounds two weeks ago. This week I recovered with a 3.75 pound loss at my weigh-in. I try to have at least one salad a day. I pedal (stationary) ten minutes or more a day. I alternate days with stretching exercises....twister....or cardio. I take vitamins and herbs. plenty of water and get sufficent sleep. Eating lots of vegetables and now incorporating a continual cut-back on sweets until I wean myself completely, "I hope." I have faced the fact that you have to do the right thing to get the right results!

THOUGHT FOR THE DAY: Before you put on a frown, make sure there are no smiles available.

lowered expectations

2007-09-19T14:55:00.000-07:00

I quit beating up myself with goals that are too restricting and unattainable in a small amount of time. That causes me to feel defeated and strips my motivation for that week. A pound or two gain may happen once in a while but that just spurs me on to try harder the following day. So now since 7/31 I have kept a blue or black weigh-in in my book. So far this year I have only lost nineteen pounds (a drop in the bucket.) I am looking forward to that day soon to come when I change my size of clothing, in a decending number, one size at a time.

I found a new tip I must try. Simply serving your food on lavender-colored dishware can keep you from overeating. Because there so few violet or blue foods in nature, we instinctively feel less hungry when surrounded by these hues, say color therapists, who use this trick to help dieters stick to their weight-loss plans.

article

2007-09-05T12:53:00.000-07:00

Q. I always order dessert even though I know I shouldn't. Do you have any willpower tricks?

A. Try popping a piece of gum right after you finish your entree. It takes at least 20 minutes from when you begin eating for your body to start feeling full. Chewing gum keeps your mouth busy and your tastebuds distracted in the meantime, says Richard Baybutt, PhD, an associate professor of human nutrition at Kansas State University.

Last week I lost a few more pounds but didn't go to my weigh-in yesterday. I added some pounds over the holiday weekend. I have had two months of losses and don't want to see that red weigh-in mark messing up my book anymore! I have to work a little harder this week to continue with a loss. I thin I can, I thin I can, I know I can!

Happy Birthday 9/10 to my youngest daughter, I really love and miss you and my grandson very very much. I hope someday I can be in your lives again. God Bless you both!

diet help

2007-08-26T19:46:00.000-07:00

We've read it all before, what to do, what to eat, how to increase activity, all for the success of getting healtlhier and losing unwanted weight. There are no surprises in the process. Hints: 1. Support from others is critical to making a successful lifestyle change. 2. Plateaus are an inevitable - and frustating - part of the weight-loss process. 3. Varying your exercise routine can help bust a plateau and keep you from getting bored with your workouts. See you next weigh-in, a little lighter I hope.

hooray

2007-08-24T10:42:00.000-07:00

It's been almost a month since I have had access to a computer. The good news is I have lost six pounds since my last weigh-in. I did it the hard way, I was very sick. Of course, that means I have not exercised in over a month. I am stilll somewhat weak but I don't like how my muscles have seemed to let loose. I must get back into the habit of stretching and doing moderate exercise as before. I am also seeing loose skin. I can't wait until I can do things like aerobics again. I know because of my heart, I will need to drop about eighty pounds to be able to handle the cardio stimulation.

I just read a short paragraph on "What Works." Based on studies of people who've successfully lost weight and kept it off, the strategies that appear to work the best are eating a low-calorie, low-fat diet, and exercising. As if we didn't already know that! I say it is utilizing what we do know. Actually foods that are good for you, really do taste good. My problem is I let myself get too hungry and I feel like I need instant gratification. Ahh fast food!

Hint: Chew gum while you're making dinner to prevent those calorie-laden bites that can really add up!

weight & fertility article

2007-08-02T10:55:00.000-07:00

(I can't remember where I clipped this article from but the info is interesting.) Weight loss can help fertility. Obesity encourages insulin resistance and ploycystic ovarian syndrome -- conditions that can lead to infertility. "Higher insulin levels lead to more fat storage and disrupt proper ovarian hormone production," says reproductive endocrinologist Laurence Jacobs, M.D. His program, x2 Fit and Fertile (x2fitandfertile.com), helps women correct insulin resistance with weight loss. Through use of a weighted vest, a low-carb diet and, in some cases, medication, the program has had a 50% success rate.

JOKE: Who was the heaviest of King Arthur's knights? Sir Lunch-alot.

unsolicited advice

2007-07-19T09:39:00.000-07:00

Nothing can cause this stubborn fat person to run faster to food in rebellion, than unsolicited advice in a demeaning way. Someone I have been in the company of for the last two weeks has insisted I quit my support group, for losing weight, since I do not follow a strict diet plan long enough to reach my goal of at least being a size medium. My only rebuttal was at least I weigh less now than I did when I started. That did not impress her at all.

I am not a garbage disposal anymore. I have become selective about not eating foods I really don't care for. I read all labels, to stay informed. I choose to indulge for any special occasion. I feel that is my choice and my business! I am faithful to always keep a food journal even if it is just a taste.

I can hardly wait to get back to exercising on a regular basis, that always kept me energized. I also need this daily posting on my blog to help keep me accountable and to stay consistant. Oh the good old days!

HINT: The downside of eating for emotional relief is that it ultimately makes you feel worse because it causes weight gain, brings on feelings of guilt, and can erode your self-esteem. Dr.P.

calories

2007-07-12T09:36:00.000-07:00

STARBUCKS:

Caffe Latte---cal. 270---fat 14---carb 22---16 fl. oz. with whole milk

Cappuccino---cal 180---fat 9---carb 15---16 fl. oz. with whole milk

Chi Tea Latte---cal. 320---fat 13---carb 36

Tazo Berry & Cream--- cal. 600---fat 23---carb 63

Tazo Berry Grande---cal. 210---fat 0---carb. 53

Iced Caffe Americano---cal. 15---fat 0---carb. 3

I stopped my low carb. diet six weeks ago even though I lost 13 pounds that month. It was too expensive buying foods I didn't have available in the house. I am sure a lot of the weight loss might have been water weight but it made a difference in the way my blouse fit over my stomach. For once I could button the bottom button without it pulling when I sat down. I thought I would try something different to keep myself from getting bored with dieting. This time I decided to count calories. I have kept a food journal for the last four years. Therefore, I assumed it would not be a problem, I like lists anyway. Talk about a rude awakening! I consumed about 3,000 to 6,000 calories a day. I am gradually cutting down each week to bring it to 1,500. I have only gained about five pounds back (13#loss.) I have not had a chance to continue with my exercise routines as before. As soon as I have THAT most important factor on my agenda, again, weight will start to drop off at a healthy pace.

My attention span will be determined by my desire.

requests

2007-07-03T10:47:00.000-07:00

I had a few requests for info on calories. I looked through my books and they all vary but this is a guide line if there is no label to review. Depending on the condition of your health, certain aspects of the label-break-down, may be more important than the rest; especially if on any medications. Always check with your physician on what you need to be more attentive to when reading the labels. I more than likely will be making a few different postings on this subject since it is fairly long and my time on this computer will expire.

breath

2007-06-26T12:30:00.000-07:00

Big deep breaths in through your nose, and out through your mouth slowly. That's how you relax and relieve the stress build up that causes the release of the hormone cortizone, causing that middle belly fat. Calories need oxygen to up-the-burn in your metabolism.

Your calories are distributed in the body for certain functions daily. Here's the break down:
75% basic needs
10% digestion
15% activity ( or lack of, stores it in empty fat cells)
____
100% percent of what you eat is your choice, do the right thing, and use up the 15% for spending time just moving around more than usual. Who wants to take the advice of a fat person? Me, I am trying to remind myself out loud, how quickly I forget my own suggestions.

do & don't

2007-06-15T10:44:00.000-07:00

I feel limited with this blog, only able to post about once a month. My low-carb diet is working when I work it. I usually only use it for a few days at a time, have my free days to eat my fruits, vegetables, and any craving that arises. It usually takes two days to get back in the so called "zone." I should follow the rules and do it for weeks at a time but I can't get use to the restrictions. I say whatever works for you, go for it! I have such a long way to go and years and years of built up bad habits, so what's a few more years matter to be able to change all the unhealthy eating and the sedentary life style? Since I started in around May the fifth, I have lost ten pounds. Don't give me any accolades, I almost regained my last sixty pound lost a couple of years ago.

BLOG READS

2007-05-29T09:27:00.000-07:00

When I had a working computer I found some sites of interest that I liked returning to for one reason or another. I just thought I'd share them with you from time to time. My diet motivation was wrapped up in doing my diet blog daily for over a year. I was able to also find helpful hints on the internet that kept me wanting to try harder and not to give up. It helped me to change my way of thinking. It influenced me to be tenacious about the fact that increased activity and exercise are an important factor for wellness in my life. Being informed is an effective too.

B.R.'s on 6-17-06....... I checked them out on 5-23-07, and they are all open, in the catagories of: 11-general, 10-diet & wellness, and 11-animals.

HINT: When obstacles arise, you change your direction to reach your goal; you do not change your decision to get there. Z.Z.

hooray

2007-05-24T13:09:00.000-07:00

Lost a few pounds last week. I've discovered if I use two days as time off and follow through with the remaining five days "on alert" to a goal of wellness, I can weigh-in and still have a loss at my support group. I tried to sneak in another day of "time off" because of extenuating circumstances but I fell back into my old ways and lost some ground. At least now I know my limitations. I'm even saying "no" a lot easier now. I do have such a long way to go.

Tonight I saw another gross dieter on "The Insider." There was a nineteen year old girl who had lost 170 pounds. She had an apron of fat old looking skin hanging from her body. They showed the transformation before and after. She needed it surgically removed, the skin its self, weighed 75 pounds after it was removed.

I know with old age "supple" is long gone but this girl was still a teenager. I feel like this diet stuff is a catch-22 situation. The looks of a plump taut skin takes on the look of a dried up old prune. Collapsed fat cells are not appealing to me! Exercise & portion control, what a concept!

oops-failure

2007-05-17T09:19:00.000-07:00

Hooray for me, I tried the low-carb diet for thirteen days and yes it worked. I lost weight for my weigh-in on Tuesday the 15th. I got over confident, knowing I can use that approach next time for a quick loss again. I rewarded myself with a free day of eating what I liked, bad mistake! I forgot how long it takes to get back into the zone when too many carbohydrates are consumed all day long. I'm Italian and it is hard not to crave the pasta. I feel like a failure, I allowed myself to throw away two weeks of time, effort, and money, on a particular program that is only temporary. As of today I have to think about what I am going to do with the extra ten pounds that came back so soon. I'm such a big baby, instant gratification is what I feel comfortable with! Once I'm on a roll, it becomes more motivating and easier to stick with any diet. In reality, I have known for a long time that behavior modification is the only long term program that anyone can live with to continue to have a successful loss, and be healthier for life. The saga goes on.

facts

2007-04-27T09:35:00.000-07:00

*Iodine, a trace mineral in a very small quantity in your body controls the speed of your metabolism by affecting the production of the thyroid hormone thyroxine.
*Eat an apple everyday, a year-round source of pectin, which is a food fiber that traps cholesterol (oat bran does the same.)
*Vitamin B1 Thiamin is essential for carbohydrate metabolism, growth and muscle tone, the nervous system, and stabolizes the appetite.
*Drinking tea with your meals decreases iron absorption.
*Almonds and pistachios are rich in protein and contain key trace minerals, zinc and boron, that stimulates brain activity.
*Vitamin C is an important agent in wound healing. Vitamine C is needed for the formation of collegen.

THOUGHT FOR THE DAY: Most of us would succeed in small things if we weren't so troubled with blind ambition. H.W.L.

I heard somewhere on TV a couple of weeks ago that chocolate candy would be changing. It would go from butter to oils, something like that? I love my chocolate, which I crave often. They keep changing it to the point of feeling waxy and lacking a cocoa taste and too much sugar. Now take out the buttery taste, keep it up and maybe I just won't like it and will lose weight by not enjoying the tase at all anymore!

condolences VTech 4/16/07

2007-04-19T09:19:00.000-07:00

To all affected by this violent crime, I send a hug of sympathy with tears, love, and prayers always. The pain in my bleeding heart is excruciating once more. Your child is a part of your body forever. Their absence from this world leaves a hole in your heart that will never be filled. Comfort is a long way off and happiness will never be the same. Even when the journey begins to wane, in time, you will still be able to feel the devestating emptiness return on specific days.

There is hope in the enjoyment of the loving memories they have embedded in our hearts and on our minds. No one can take that away from you! In the end we will be reunited. The more I hear and see through the media, about the murderer and the circumstances that led up to the massacre, I get outrageously mad and say "why didn't they forsee that?" But, going through the grieving process over my son has taught me to know that anger will block any healing. Here are a few excerpts from my grief expression blog:

*THE CENTRAL PLACE FOR THE HEALING OF THE SOUL IS MEANT TO BE THE LOCAL COMMUNITY OF GOD'S PEOPLE.

*All is well with your loved ones because they are in the presence of God the Father in absolute perfection.

*Sometimes it is easier to bear pain ourselves than to watch someone we love suffer.

*Grief is the price you pay for the ability to love.

*The purpose of us sharing our losses together is to console one another and encourage hope.

*Learning to better manage your emotions often greatly reduces only the frequency and the intensity of those emotions.

*As long as there is someone who loves us, we will remain alive. Memories makes us immortal. In truth, love will outlive even memories.

*Dear Lord, help me to grow in your grace --- even when the tears are falling.

GOD BLESS YOU ALL!

7 steps

2007-04-13T12:22:00.000-07:00

I read this in my newsletter and this is how success was spelled:

S ee your goal.
U nderstand the obstacles.
C lear your mind of doubt.
C reate a positive mental picture.
E mbrace the challange.
S tay on track.
S how the world you can do it. T.

See you in a couple of weeks. I faced the music last weigh-in and lost 2.50 pounds. No pat on the back please. I looked at my book of w/i and in the last year I have lost 92 pounds, (over and over again I lost and gained and lost and gained etc.) The hard cold fact is I lost my 65# weight loss in the yo-yo system. I need to get back on line so that I can feel that spark of motivation that lasted from day to day as I continued with my postings and researching two years. Times is up, got to go. Thanks for stopping by.

halt weigh-in

2007-03-22T09:44:00.000-07:00

I discover things about me all of the time to the point of never having to say to myself "I wonder why I feel like this." It is not the scale that keeps me from my support group when I know I have a gain. It is the person that moves their mouth up and down in a condasending tone asking "when are you going to go in the other direction?" I approached the scale ahead of time with my hand and plam in her face and requested "no comments, please." Talk about defience!

Three to four different people do the stand-in job. I've even sensed thoes that weigh themselves in make a slim turtle come about in their favor. I just get into ranting and my time on this computer away from home is out of time. I sure miss blogging daily, it became my sustenance. I had some computer pals I truely miss also, I hope they understand my limitations for now and have patience, I will be back.

(Dr. Phil) "To move closer to achieving your weight loss goals, it goes without saying that you need people in your life who will support you, friends, family, members, and others who love you unconditionally and believe in you."

THOUGHT FOR THE DAY: There is no medicine like hope, no incentive so great, and no tonic so powerful as expectation of something tomorrow.

Back in a couple of weeks. Have a Blessed, "Happy Easter." xo

facts

2007-02-13T12:12:00.000-08:00

Someone voted to hear about facts. Ask and ye shall receive.

1. The addiction of compulsive eating tends to be chronic and progressive.
2. Food cravings are often triggered by sharp swings in blood sugar.
3. Alcoholism is frequently associated with poor nutrition.
4. Cigarettes are addicting in the same sense as heroin.
5. Women who are trying to conceive would be wise to forgo caffeine. One cup of coffee daily can lower fertility.

6. A corollary to the habit of eating less is the habit of eating slowly.
7. Being that soup is psychologically gratifying, a bowl before a meal has an unusual capacity to surpress hunger.
8. The more nutritious things you eat, the less room there'll be for those impulse items.
9. If your motivation is strong and you've come to the recognition of your emotional needs, the changing of your food paterns shouldn't be difficult.
10. People on standard weight loss diets who do not incorporate behavior modification to change their bad habits will regain all lost weight within one year, and that includes about 95 to 98 percent of dieters.

11. Exercising and losing weight are the two most important things to do if you are insulin-resistant.
12. Eating common oat bran muffins or cereal everyday can slash dangerous cholesterol levels by as much as 19 percent.
13. Potassium is important for muscular activity, but is lost through perspiration.
14. Protein daily can avoid hormone shortages.
15. Your body burns calories more efficiently the first twelve hours of the day.

Don't take my word, this is not medical advice, always check with your doctor for all health matters!

THOUGHT FOR THE DAY: We don't realize how bitterness weights us down until we give it up.
Purpose creates fulfillment.
We should try to find the good in people before we read it in their obituaries.

Have a Happy Valentine's Day. God Bless. See you in a couple of weeks.

article

2007-01-30T10:56:00.000-08:00

To avoid the near coma that often follows a "Thanksgiving type" dinner, start with a glass of tomato juice spiked with hot redpepper sauce. Dutch researchers gave 24 men and women hot red pepper either dissolved in tomato juice or as capsules swallowed with tomato juice, or a placebo, 30 minutes before meals. They found that subjects ate 10 to 16% less after consuming red pepper either in or with tomato juice than after taking the placebo. Hot pepper stimulates nerves in the mouth as well as in the stomach, the scientists think, making you feel satisfied with less food. P

I hope I have a chance to do some exercise today, I've been off track this whole month. Tonight is weigh-in, I don't want to face the scale. I don't know what irks me the most, getting fatter through my mistakes this past week or having to pay a fine for the gains! I lost five pounds the last three weeks and oops, I've found them lurking on my food plates this final week of the month. So what"s new?

TIP: When working out at a fitness center, use the back of your hand if you must touch your face. Germs are less likely to be on the back of your hands.

THOUGHT: The difference between can and cannot are only three letters. Three letters that determine your life's direction.

adverse dieting

2007-01-24T10:27:00.000-08:00

Why should unpleasantries be a goal? I don't condone it, be it visual or mental. Therefore, I will not post the article that turned my stomach to the point of taking my mind off of food at that moment.

It reminded me of a couple of videos a good while back that enticed a person to want to come face to face with the face of death. Who likes to feel disheartened, gloat in being horrified through the expense of others, and enjoy seeing what frightful pain looks like? Where's the humanity?

I am an animal lover per-se. Who enjoys seeing dead animals in any way shape or form? Contrary-therapy used for breaking the smoking habit has been used with some success. Who needs cigarettes for the good of their health anyway? But such therapy is dangerous if used on food which we need for sheer survival! GROW-UP, and do the right thing instead; eat nutritious foods in the proper amounts, move more and breath deeply. Don't try and stare at ugly sights to ruin your appetite!

What would work for me in that context is to sit or stand in front of a full-length mirror naked and try to eat. Let's not get carried away (in a casket,) the next thing you know, the advocates for anorexia will say, save your esophagus and just eat your food and spit it out. (What a waste of money.) Why not try eating in the bathroom, that sounds disgusting enough for me, to be an adverse therapy action. Don't let your hunger for love be mistaken and felt as a hunger for food, which can give a comforting affect. Look for a hug instead, that goes a long way.

You are what you think you are because all things are possible in the realm of common sense.

HAPPY BIRTHDAY DANIEL, LOVE & MISS YOU, xoxoxoxo Nana.

no resolutions

2007-01-15T12:13:00.000-08:00

I only have a little time on this computer. I hope I can get all that I have to say published before my time is up. I surely missed doing this blog daily, such is life, we can't always have what we want in life all of the time. At this time last year I was two pounds lighter than I am today but that is not too bad for me "the constant gainer." A personal set back has turned my life upside down. I am seeking God's will for me, that is all I can do about it.

I am trying something new with resolutions. I am a list person concerning everything! I will not set myself up for failure on reaching multiple goals for the new year. They never really change much. I will start on whatever comes to mind and stay with it if it takes all year. If I should accomplish that task before the year is up, I'll just glide into another feat.

I just passed up an opportunity to go to an all you can eat buffet. I must pat myself.

Oh my time is up I think I may even lose this info. I don't know where all of these pop-ups are coming from but It is annoying me!

Happy New Year

2007-01-08T12:48:00.000-08:00

I have three minutes here to sign in. I will be back about once a month since I have no access to a computer. I sure miss my favorite people. I also need to start back on my quest to be healthier and more informed about making the right choices to keep me on the right road for success. God Bless all. Love and hugs and kisses xoxoxo to you know who. Don't forget a good attitude will help you through anything. And love what you have in others before they are out of your life or yours is up.

facing the facts

2006-11-23T23:31:00.000-08:00

1. No chance of ever having a new computer.
2. Accept the fact the three projects I worked on for six years on my old computer are gone.
3. There is a personal void in my life that has drained my motivation.
4. Losing weight to extend my life and be well has been a thing of the past for months.
5. Where there is a will, there is a way.
6. There is always something to be thankful for!
7. I will be back.

THERE IS NO HARVEST FOR THE HEART ALONE. THE SEED OF LOVE MUST BE ETERNALLY RESOWN!!!

God Bless Us All.

waiting for new computer

2006-09-16T17:07:00.000-07:00

Sorry for not being able to post since the 9th of September. I had 38 viruses, my server expired, and I need a new computer because the hard drive is knocking and making noises it's going to crash. Nothing is backed up because I don't know how to do it. Hoping another computer comes my way. I feel lost without the computer. I am at a friends house right now. I will be back, maybe even with a loss.

Back to my support group the last two weeks, 2.25# loss, 2.oo# loss. I went back to Curves (with a ride.) I have kept a food journal for the last three weeks. I'm reading three new diet books. I still strive for a no-fail environment and keep the sweets out of my house. I eat my three meals a day and take my vitamins and minerals. I try for three dairy a day. I meditate to relieve my stress (helps fight cortisol, belly fat.) I have a buddy system, one on one, and make my calls when I feel week in my resolution to keep the good behavior modification habits constant. I don't deny myself, I just try to keep it a smaller portion than I am use to. I have increased my vegetable and fruit selections and decreased my red meat. I also always have at least 8 glasses of water or more. I have three wipe-off check lists that I use, all related to better eating and activity assessments. I like visual encouragements. Monthly I have measurements. I am cutting down on my obsession with the scale because I have discovered that when I have a nice little loss way before weigh-in I feel I can cheat and eat more because I still have enough of time to work it off. Since this is not my computer, I have to leave now with a heart full of reservations. Take care, loose the weight you want to, hello to my favorite people (you know who you are), and may God Bless your life! [love, xo hugs and kisses]

diet/spouse

2006-09-09T17:59:00.000-07:00

Spouse-proof your diet. DON'T VIEW FOOD AS ENTERTAINMENT. "For many couples, food is something to do," Sass says. "I see this all the time when couples make ordering Chinese food on a Friday night their main activity." To break this pattern, try planning outings where the focus isn't on eating, such as having a poker night with pals or seeing a comedy show.

EAT LIKE YOU DID BEFORE YOU WERE MARRIED. Since couples share more meals after getting hitched, and men tend to eat more than women, women often start munching extra calories unconsciously, says Hillary Baron Irwin, a registered dietitian in New York City. Aim to eat a palm-size portion of protein, a fist-size of whole grains and a half plate of veggies.

GET A MOVE ON. Working out together is a great motivator, says Lee Ross, president of Exude.com Fitness. "Exercising three to five times a week for 50 minutes is the best way to keep weight in check," Ross says. Join a health club that offers a deal when two people sigh up together. Or start biking and plan a weekend cycling trip. You'll get your heart rate up in more ways than one! SV

Don't ruin the togetherness with being competitive. Men have a tendency to lose weight faster.

old ways

2006-09-08T00:56:00.000-07:00

After almost four months, I was able to return to my support group. Knowing I was going to face the music, I reverted back to my old tricks the day before the weigh-in. I had nothing to eat until after the meeting around 8:00 pm. Therefore the 2.25 pound loss was really a sham. I did so well the previous four months just forgetting about answering to anybody and allowing myself to use my new found healthy habits in eating and staying away from the misleading scale. I managed to get through three birthdays, two weddings, a bridal shower, a baby shower, two vacations, two pot lucks, three bar-b-cues, four buffets, two holiday celebrations, and some no-no's now and then, without a gain in weight from my last weigh-in! I also wasn't exercising at that time.

Back to my old ways. This week I am on and off of the scale all of the time and eating most of my food for the week in the beginning and starving towards the weigh-in time at the end of the seven days. I see food as I can have and I can't have and I am not liking the feeling of answering to anybody, even the scale. How did I ever get through so much so easily when I didn't restrict myself?

Because I wasted all of that time and did not continue my usual moderate exercising routine, I have lost a lot muscle strength. This week I did try to do two 30 minute workouts, it was not easy. Today I broke my long standing rule of a no-fail-environment and brought Little Debbie into my home. All six of her individual cakes jumped down my throat! To tell the truth, the very first bite was not good and the more I ate the more I didn't care for it. I couldn't even stand the aftertaste of sugar that felt like an overcoat on my tongue, yuck! I had to search for something salty to get the sugar coating off of my tongue. It use to be when I had something in my house that was empty calories, I would eat my one or two portions and toss the rest, and waste the money. I don't know how many half a gallon ice cream containers I did that to in the past.

A new day tomorrow, a new beginning, a new commitment, and a new buddy one-on-one pal to call on in time of need. This time it is all written down on laminated paper with no room for excuses. I like checking things off, it helps me see results for that day. A different approach always sends a positive surge of energy towards my motivation. For me it's, keep it simple and do it for life, forget the strict diet programs. I like to be in control, not be controlled! Have a lite-day.

article

2006-09-07T17:01:00.000-07:00

One in five women is deficient in iron, the crucial mineral that ferries oxygen to every cell in the body. The signs include:

>Constant tiredness
>Pale skin
>Cold hands and feet
>Brittle nails

If you're concerned, ask your doctor to check your iron stores. New Duke University research suggests that low iron levels silence vital genes, including those that provide your cells with energy and protect you from cancer-causing free radicals.

To ensure that you're getting enough, include red meat, fish, or poultry in your diet, says Cornell University iron expert Rebecca J. Stoltzfus, PhD.. Vegetarians can combine iron-rich spinach, lentils, and whole grains with vitamin C-rich fruits (C boosts absorption). A multivitamin can help, though iron absorption might be reduced. And only take high-dose iron supplements under a doctor's supervision; excessive iron can be dangerous. P.

nuts

2006-09-05T14:47:00.000-07:00

The form of vitamin E found in plant seeds but not in most supplements--gammatocopherol--may slow the growth of cancer cells, according to a study at Purdue University. Researchers found that gammatocopherol inhibited human prostate and lung cancer cell division in the lab, while leaving healthy cells alone. It's too soon to say how much gammatocopherol humans need but now there's one more reason to munch on these healthy sources: walnuts and pecans. P.

organic

2006-09-04T03:48:00.000-07:00

What's the big deal about organic foods?

TO AVOID ARTIFICIAL INGREDIENTS: This includes synthetic colors and flavors, all prohibited by the new regulations.

TO CUT "BAD" FATS FROM YOUR DIET: Artery-clogging partially hydrogenated oils are not allowed in organic food. Irradiated or genetically engineered ingredients also don't make the cut.

TO LIMIT EXPOSURE TO PESTICIDES: Under the new rules, organic produce can't be treated with synthetic pesticides. But it's not pesticide free: There may be chemicals lingering in the soil or the air. A recent study found that organic foods contain a third of the residues present on conventional produce. Even so , the jury's still out on whether trace amounts of these substances are harmful to the consumer. Hormones, steroids, and antibiotics are also banned from organic meat, dairy, and poultry.

TO PROTECT THE ENVIRONMENT: Organic farming reduces water contamination, improves soil quality, and protects wildlife habitats. G.H.

Don"t stop here. Go to my BLOG READS on 6/19 and click on diet-blog.com, dated Aug. 23, entitled "Virus Sprays: The New Food Additive." Hot dog today anyone? I just bought two prepackaged packs of lunch meat after reading about it twelve days ago. Will we ever heed the warnings? I thought I read somewhere, it's not what goes into the mouth that defiles you, it's what comes out of your mouth that defiles you. Have a nice Labor Day.

beans

2006-09-03T07:50:00.000-07:00

Turns out beans are chock-full of more than just protein, vitamins, calcium, and fiber. U.S. Department of Agriculture researchers, trying to figure out which beans are best for you, discovered the legumes pack more antioxidants than previously thought. Black beans, for instance, have the same amount of cancer-and heart disease-fighting phytochemicals as grapes and cranberries. As a rule, darker beans contain more of the good stuff. The researchers say eating one half-cup serving two or three times per week is as beneficial as drinking a glass of red wine each day.

full plate

2006-09-02T13:52:00.000-07:00

Who hasn't over extended themselves in life and responded with "l have a full plate!" Not good for your extended life span, or your peace of mind. What's the big deal about being the jack-of-all trades, a real people pleaser, a super worker, super mom or dad, or a super star in others' eyes? Are we not obligated to take care of ourselves first? You hear it on the plane all of the time, put your mask on first! (Then you can be of good to others.)

Too bad us people who are concerned about our weight or wellness are just as oblivious as others to our own needs. Let's be accountable, the next time we are in the line at the buffet island, say out loud "my plate is full." (Too ashamed, then do something about it!) Besides using a smaller plate to psych yourself into believing you have enough, there are other options. (Don't forget what our mothers' use to say "your eyes are bigger than your stomach.")

Mentally divide your plate into sections:
1/2 of the plate fill with non-starchy vegetables and green salad
1/4 of the plate fill with protein foods; meat, fish, poultry, or tofu
1/4 of the plate fill with grains or starchy foods; rice, pasta, potatoes, corn or peas
Drink one 8 oz glass of water in between bites.
Choose a piece of fruit for dessert
Skip the empty calorie drink and opt for non-fat milk.
Fancy a small roll? Feel free.

Guess what, you're too full for seconds of anything! Not only are you satisfied, but you may even choose not to return to that place that triggers a feeding frenzy.

There is more hunger for love and appreciation in this world than for bread.

better genes

2006-09-01T18:18:00.000-07:00

Eat right for better genes. If you make nutrition a priority when you're pregnant, scientists suspect that you may lower your child's inherited cancer risks. Simply by eating healthy, adults might be able to mend their own genes, too.

The emerging field of epigenetics is behind these surprises. It's showing that environmental influences can modify how genes function without actually altering DNA. The evidence: Duke University scientists recently reprogrammed the color of mice offspring and left them with diminished appetite, lower body weight, and less diabetes and cancer by enhancing the mothers' prenatal diet with B vitamins and related nutrients.

The nutritional enhancements seem to generate chemical signals that act as genetic stop signs. And studies of human twins and babies conceived through in vitro fertilization suggest that people are subject to similar outcomes.

Experts believe diet can alter your own genes as well. But they caution against gulping down supplements. "All nutrients have multiple genomic effects. So one has to be very careful," says Patrick J. Stover, Ph.D., associate nutritional biochemistry professor at Cornell University . "You may regulate one gene that is not beneficial while silencing another gene that is." by K.A.

I know of no more encouraging fact than the unquestionable ability of man to elevate his life by conscious endeavor.

night snacking

2006-08-31T01:38:00.000-07:00

You can curb late-night munching. If your biggest weakness is nighttime snacking, having a bowl of breakfast cereal for dessert might actually help you prevent it. A recent study in the Journal of the American College of Nutrition found that self-described late-night nibblers who ate a serving of ready-to-eat cereal with low-fat milk 90 minutes after dinner consumed about 400 fewer calories each day. The researchers believe that as a more "structured snack," cereal prevented participants' usual high-caloriebinges. F.

note: Stay away from liquid calorie drinks (they don't register in your head), they are calorie dense.

When you have nothing left but love, then for the first time you become aware that love is enough.

fortitude

2006-08-30T00:22:00.000-07:00

No more hiding behind information for now, back to the diet mind. After three months I will be returning to my weekly weigh-ins, next week. I missed them and needed the support that always gave me that extra shove towards my goal of losing weight and getting healthier. It kept me accountable. I will be patient and incorporate the behavior modification I used last year to lose that sixty pounds. No more fretting over a simple pound or two gain which can be a water fluctuation.

Obstacles are those frightful things you see when you take our eyes off the goal.

Believing you are unworthy is the single greatest barrier to your success in achieving not only weight loss but anything worthwhile.

Caring about yourself and doing good things for yourself is not only your right, it is your responsibility.

article

2006-08-29T02:19:00.000-07:00

New Warning on Omega-3s
by Dean Ornish, MD

You've heard that omega-3 fatty acids have many health benefits -- and for most people, they do. They're found in fatty, cold-water fish (salmon, mackerel, lake trout, herring, sardines and albacore tuna), canola, soybean, falaxseed and walnut oils, as well as dark green leafy vegetables like kale and collard greens. You can also get omega-3s from fish-oil capsules (buy the ones with the pollutants removed).

Studies have shown that daily consumption of omega-3s may dramatically reduce the incidence of sudden cardiac death. They may reduce triglycerides, lower blood pressure an decrease inflammation. They can help prevent excessive blood clots from forming which, in turn may decrease the risk of a heart attack. They may also reduce depression and help prevent dementia. However, I've recently learned that omega-3s are a double-edge sword. The pioneering research of Alexander Leaf, MD, at Harvard Medical School has found that in some cases omega-3s could be fatal.

One of the reasons omega-3s may decrease the dicidence of sudden cardiac death is that they stop those cardiac cells that are the most unstable from functioning. But in people who have angina (chest pain or tightness due to heart disease) or congestive heart failure because their hearts are not receiving enough blood flow, removing those cells from functioning can reduce the heart's ability to pump blood so much that it may increase the risk of sudden cardiac death.

My advice: Avoid omega-3s if you have recurrent angina, congestive heart failure or evidence that your heart isn't receiving enough blood flow when you exercise. If you have heart disease or have had a heart attack but don't have angina or congestive heart failure, omega-3s are beneficial, I take 3 grams of fish oil every day. R.D.

It seems to me, myself, I also read somewhere long ago to be careful of oil capsules, that they not be rancid!

fatty acids

2006-08-28T12:49:00.000-07:00

Vitamins and minerals come from all of the good-for-you foods listed in the new food pyramid (which includes being active), however, when unable to take in enough of servings listed sometimes supplements may be necessary. Never make a decision about your health without talking to your doctor about it. They always ask you what meds you are on or are you taking anything. People with diabetes should not take fish oil supplements because of the high fat content, but they should consume essential fatty acids necessary for good health. One job it does is the rebuilding and the producing of cells. Essential fatty acids are found in fish oils, flaxseeds and flaxseed oil, grape seed oil, and primrose oil.

Fish oil is a good source of omega-3 essential fatty acids. Four ounces of salmon contains up to 3,600 milligrams of omega-3 fatty acids, while 4 ounces of cod (a low-fat fish) contains only 300 milligrams.

WATCH THE MERCURY ALSO:

High Mercury Fish,
Tuna steaks
Canned albacore tuna
Swordfish
Tilefish
King mackerel
Shark
Wild salmon

Low Mercury Fish,
Shrimp
Pollack
Catfish
Salmon (high omega-3)

When you look for the good in others, you discover the best in yourself.

I just read an article by Dean Ornish MD on omega-3s. Please follow up with my entry here tomorrow. Thank you.

ALERT! VISITOR, PLEASE READ ANONYMOUS COMMENT HERE, VERY IMPORTANT.

vitamin E

2006-08-27T01:26:00.000-07:00

Here's the other study I spoke about yesterday. Go figure?

We need vitamin E for healthy skin and to boost immunity. But taking too much of the vitamin may be dangerous, says doctors at Johns Hopkins. Researchers, led by epidermiologist Edgar R. Miller III, reviewed 19 studies and found that the risk of death increased by 5% when people took more than 400 IU of vitamin E daily.

Many Americans take 400 to 800 IU of E every day to prevent or treat heart disease, Alzhiemer's and other conditions. E is safe in low doses, so your best bet may be a multivitamin, which typically contains 30 to 60 IU of E. Most of us get another 10 to 15 IU from foods such as nuts, seeds, wheat gem and green leafy vegetables. R.D.

Vitamin E:
(cautions)
If you are taking an anticoagulant medication (blood thinner), do not take more that 1,200 international units of vitamin E daily. If you suffer from diabetes, rheumatic heart disease, or an overactive thyroid, do not take more than the recommended dose. If you have high blood pressure, start with a small amount, such as 200 international units daily, and increase slowly to the desired amount.

conflicting studies

2006-08-26T18:32:00.000-07:00

We all know that vitamins are good for us and trust that studies that are conducted are valid and come from a reputable sources. Why then do they conflict with each other at times, and also update with a change that makes me wonder whom do I trust? Here is a study confirming that vitamin E is okay to take. Would you educated scientists please get the dosage correct? I will post tomorrow on the other study.

Don't believe a recent study that found that vitamin E users die earlier that non-E takers. The study is badly flawed! So says Dr. Susan Lark, an expert on supplements, after analyzing the scientific data from Johns Hopkins University. "I was angry and disappointed that such a study was released to the public, causing unnecessary fear and concern," she said. Lark said the study should be discounted because it tracked patients suffering form chronic diseases, which could have been the cause of early deaths, and it flies in the face of 70 years of studies that support E. She continues to recommend taking 600 to 1,600 IU of natural vitamin E per day. E.

Vitamin E:
Vitamin E is a powerful antioxidant that prevents the oxidation of lipids. Since cell membranes are composed of lipids, it effectively prevents the cells' protective coatings from becoming rancid as a result of the assault of free radicals. Vitamin E also improves oxygen utilization, enhances immune response, plays a role in the prevention of cataracts caused by free radical damage, and may reduce the risk of coronary artery disease. New evidence suggests that zinc is needed to maintain normal blood concentrations of vitamin E. Selenium enhances vitamin E uptake. These two nutrients should be taken together.

facts

2006-08-24T17:59:00.000-07:00

While running do you worry that you are doing it correctly to achieve the most benefits? Your natural gait is best.

To find your healthiest running style, just forget about it, says running expert John Mercer, PhD, of the University of Nevada, Las Vegas. In contrast, consciously changing your stride stresses muscles and joints, raising the risk of injury. To find your best stride, Mercer suggests running on a variety of surfaces. "With your focus on changing terrains, there's no time to overthink how you should be running," he says. P.

Fusion--Whether Nuclear or Jazz--means combining different elements to create a new burst of energy. In the same way, exercise fusion blends two or three exercise methods - like yoga, Pilates and strength training - into a single class or regimen, providing a more interesting and invigorating workout.

The basic concept of exercise fusion has been known for a long time as "cross-training." Still, some people have trouble grasping what exercise fusion means since "fusion " is a catchall term that can be applied to virtually any combination of exercise.

The Aquatic & Fitness Center in Bala Cynwyd, Pa., promotes fusion classes that "intergrate Pilates core strengthening and Eastern yoga postures for both stretching and relaxing." At Life Time Fitness in Canton, Mich., fusion exercise means mixing salsa and hip-hop dance. Some gyms blend in activities such as ballet, boxing, cycling, swimming, tai chi and weight training. Some gyms even offer such fusion classes as Cardio Striptease, Disco Yoga and Cycle Karaoke- yes, that's singing while you cycle.

The beauty of fitness now is there are so many ways to work out for different personalities, body types and needs," says Mare Petras, a certified personal trainer in Sarasota, Fla.. "Fusion is a way for someone to get a little bit of everything in one workout."

James D. Chlovechok, MD, medical director of the Ohio Sports Medicine Institute in Cambridge, Ohio, says to be careful that the activities in the "little-bit-of-everything" category don't jar weak joints. If you have arthritis in your ankle or knees, for instance, go for low-impact exercise rather than hip-hop fusion. Before a fusion class, tell the instructor of any physical limitations and ask if he or she will work with you on alternative moves. Even something benign-sounding like yoga can range from soothing stretches to "power poses" that can tax some joints.

"The main thing is to listen to your body," Petras says. "And that also means finding a type of fusion that provides a full range of motion and is fun for you to do." Y.S.F.

tips

2006-08-23T00:47:00.000-07:00

We all know the rules for losing weight but adding a little tip can boost your efforts. Nothing more boring than the same old program and routine each week and salad, salad, salad. Try something different you've never tried before, it may work.

>At home eat dinner off of a salad plate. No seconds.

>Skip the salad with two tablespoons full-fat ranch. Have a clear soup instead, save twice the calories, you'll feel fuller, and you'll eat less.

>Cravings sneak up when you're tired, focus on the fatigue, take a power nap.

>Eat three apples or pears a day to lose weight, they're filled with fiber and water, so your stomach will want less.

>Eat Orient and have the egg roll insides and leave the shell.

>On the phone, stand up and pace around.

>Fill a craving, brush your teeth or gargle with minty fresh mouthwash. When you have a fresh, clean mouth, you don't want to mess it up.

>While cooking, chew a stick of fresh gum to keep yourself from testing everything with a taste here and there before dinner.

>Keep emergency snacks in snack baggies available when on the go so as not to let yourself get too hungry, if no time for a meal on the go, or even when you go food shopping because everything looks good in the market. Try unsalted popcorn or pretzels low-salt, frozen grapes, carrots or sliced fruit, low-fat string cheese, or plain mini rice cakes. Keep it at a one serving portion in each baggie. One baggie a craving.

>If the smell of good food drives you crazy use a bottle of peppermint extract like smelling salts and the urge to taste is interrupted. Buttered popcorn throws me for a spin, minty popcorn doesn't.

postmenopausal

2006-08-22T01:25:00.000-07:00

Excess weight not breast size, is a risk factor, particularly in
postmenopausal women-- and not just for getting breast cancer,
but for dying of it. Thirty to 50 percent of all cancer deaths
among postmenopausal women in America may be attributed
to being overweight, according to the American Cancer Society.

Estrogen is stored in fat tissue, so heavier women produce more
of the female hormone which can spur developing cancers. And
breast tumors are harder to detect in obese women, cancer is
often found at later stages.

The risk of dying of breast cancer is also associated with height,
which may be related to growth factors early in life. Women who
are 5 feet tall or shorter are at less risk of death from the disease
than those who are taller. Breast size has nothing to do with risk,
but height and weight do.

reminder

2006-08-21T07:50:00.000-07:00

I have 30 places I frequently read all listed on my blog posted
06-19-06 BLOG READS. I saw Maria's entry, I just have to
repeat. It is so pertinent for me to remember if I want to be
on any kind of diet. Her site is alittlejoyfortoday.

>one decision
>one small action
>one step out of the comfort zone

Don't forget the newest listing of neaorgwellness, plenty of links.

(Iportion, I did eat only a bite of wedding cake, it wasn't as hard
as I thought it was going to be.)

(Chana, I still can't get a comment to post on your blog site, I won't
give up, hang in there, you know what follows!)

To anyone else who has left a comment on my site and did not
receive a return v&c. Sometimes my computer works and most
of the time it doesn't. It takes almost an hour just to post on my
blog. I will be paying for someone to come and check it out when
I have a chance and the money. I know I probably need a newer
model. I think it is foolish to be wasting the money for a server
monthly, when I can make a quick posting on someone else's
computer. I started this blog at the center where I was exercising
last year. I haven't had the chance to return to my wellness room
since the 29th of March this year. I really miss the exercise! I
guess that is why my weight fluctuates up and down so much.

Oh, I have a horror story to tell. I also miss my weigh-ins at
my support group. I was there the first Tuesday in June only.
Here's the kicker.....I assumed I was only a pound or two up
from my last weigh-in, back and forth on my scale now. Do
tell it is a digital scale. Because I use it around four or five
times a day, I wore down the battery and was not aware of it.
I used a scale at my daughters house the other day and almost
fell off of it with being blown over by the dial that was going in
the wrong direction! 15 pounds, did you hear me 15 pounds in
four months I'm a large bundle of nerves right now! My daughter
assured me it was incorrect. She has it set five pounds ahead.
That doesn't make me feel any lighter! I will go back to my
10 year old scale that has to be set 28 pounds ahead and then
I do the math.

I'm all about psychology, it works for me. I would rather step on
the scale just before I eat, it helps me eat a little less if I see a
gain. My scale hours, when I get up, breakfast, lunch, dinner, and
before I hit the sack. No wonder they crumble under my pressure.
I have a significant loss and still need to continue for a couple more
years.

THOUGHT FOR THE DAY: The only sense that is common in the
long run, is the sense of change...and we all instinctively avoid it.

stretch like this

2006-08-20T08:18:00.000-07:00

*Follow a program that is specific to your activities and needs.
*Stretch regularly, at least three times a week.
*Warm up before stretching.
*Stretch only to the point where you feel tension in the belly of
the muscle, not pain in the joint.
*Hold each stretch for 15 to 60 seconds.
*Do each stretch 2 to 4 times.
*Stay relaxed.
*Breathe throughout the stretch.
*Progress in a slow, controlled manner.
*Don't bounce.

stretching

2006-08-19T11:14:00.000-07:00

Stretching is so easy and has many benefits. It can be done almost
anywhere at any time. It is easy and gentle, a pleasurable motion
that increases your body's range. It can be done at any age and a
little bit at a time. (Next I will post on how to stretch properly if
you want to feel younger with these advantages.) Here are some
improvements that will occur if you do it regularly and properly:

*Boost mood
*Stand taller
*Get more energy
*Reduce stiffness
*Drive away stress
*Improve circulation
*Relax mind and body
*Sharpen mental focus
*Maximize strength gains
*Perform daily tasks easily
*Ease into an exercise program
*Prevent soreness after exercise
*Relieve back, joint, and muscle pain
*Increase flexability and range of motion
*Enhance body awareness and coordination

clean arteries

2006-08-18T12:12:00.000-07:00

An old-fashioned remedy may help fight one of the newest identified risk factors for stroke and heart attack. In a group of high-risk cardiac patients, researchers found that those taking a garlic supplement for 1 year had a 12% reduction in levels of homocysteine, a chemical that irritates blood vessel linings, leading to plaque buildup. And although both groups were taking powerful cholesterol-lowering drugs called statins, artery blockages grew 66% more slowly in the garlic takers.

"This was a small study, but we were pleasantly surprised by our positive results," says Matthew Budoff, MD, assistant professor of medicine at Harbor-UCLA Research and education institute. The study used supplements of 1,200-mg garlic extract per day. Garlic adds to statin's protection.

PMS

2006-08-17T01:15:00.000-07:00

If your spouse or partner has memorized your menstrual cycle out
of self-defense, it's time to try these three nutrients. Andrea
Rapkin, MD, professor of obstetrics and gynecology at UCLA School
of Medicine, reports that they can help vanquish the symptoms of
PMS.

With calcium, a study of 500 PMS-prone women, taking 1,200-mg
supplements daily eased mood swings, depression, irritability, and
bloating by 50%.

Magnesium, taking 200 mg per day helped relieve water retention and
mood swings in women in several British studies.

With vitamin B6, numerous studies show that B6 alleviates PMS-
related depression, especially when combined with magnesium. To
avoid serious side effects, take no more than 50 to 100 mg daily.

d-i-e-t

2006-08-16T02:17:00.000-07:00

*D- this time I will be Determined to change my attitude
about what I eat, how much I eat, when I eat, and how it is fixed.

*I- this time I will keep it Interesting food-wise and dance to music
for exercise. I will not be impatient for results.

*E- this time I will have higher expectations for my self weekly. I
can do whatever I put my mind to. Small goals are doable.

*T- this time I will be Tenacious about my commitments and not
take breaks every time a good excuse comes up. (This Sunday
is a wedding.)

eating out choices

2006-08-15T15:47:00.000-07:00

* Look for a place that offers menus with nutrition information.

* Avoid places that lure you in with dessert carts or all-you-can-eat or buffet-only specials. Look for places that offer a variety of foods.

* If you're stuck withy fast food, skip the hot dog and pizza joints and look for places that offer fruit, yogurt, soup, sushi, and sandwiches or wraps. Look for fast-food restaurants that offer healthy options like salads and yogurt.

* Watch out for words like jumbo, giant, deluxe, biggie-sized or super-sized. Larger portions mean more calories. They also mean more fat, cholesterol and salt. Order a regular or junior-sized sandwich instead.

* Go for the salad bar, but watch out for high-fat toppings like dressings, bacon bits, cheeses, and croutons. Even too much low-calorie dressing can add up. Check the calories on the packet. Also limit salad bar items that are dressed with a lot of mayo, such as potato or macaroni salad. Fill your salad with things like carrots, peppers, onion, celery, broccoli, cauliflower, spinach, and etc. Bon apetite!

antioxidant

2006-08-14T10:08:00.000-07:00

"Pom Wonderful Pomegranate Juice" is loaded with antioxidants, and doctors at the Preventive Medecine Research Institute, in Sausalito, California, have found it to be the closest thing to a miracle in a bottle. It is great tasting and reverses heart disease.

Their study was presented at the annual meeting of the American College of Cardiology in March. Heart disease patients on cholesterol-lowering drugs were randomly assigned to drink eight ounces of Pom a day for three months, or a placebo beverage.

The Pom drinkers had improved blood flow to the heart; heart disease worsened for those who drank the placebo.

Statins can help many, but they may not always be enough. There is no substitute for diet and exercise, says researcher Dr. Dean Ornish.

tips

2006-08-13T00:42:00.000-07:00

* You can walk 10,000 steps to justify your 500 calorie bagel
with cream cheese, or try this: low-fat spreadable cheese like
Laughing Cow Light on an English muffin. Saves 300 calories.

* The more you eat protein earlier on, the less you eat as the
day wears on, research has shown. So after your cereal, add a
hard-boiled egg or a part-skim mozzarella cheese stick to keep
you feeling full--and away from that pre-lunch brownie. Saves
200 calories or more.

* Instead of pouring that 1/3 cup of half-and-half (which is a
whopping 105 calories) into your mug, replace it with the same
amount of 2% milk. Saves 60 calories.

* You don't have to give up the real deal of butter--instead of a
tablespoon of stick butter, use a tablespoon of whipped and cut
half the calories. Saves 30 calories.

* Pick up an angel food cake for dessert. It's packed with air and
has fewer than half the calories of, say pound cake. Saves 70 calories.

* Use one mini whole-wheat pita instead of the usual two slices of
white or refined wheat bread for your sandwich. Saves 70 calories.

* Instead of a candy bar, try a sugar-free, reduced-calorie Jell-O
chocolate pudding snack with a squirt of nonfat whipped cream
topping. Eat it with a baby spoon to savor it longer. Saves 185 calories.

tagged

2006-08-12T22:13:00.000-07:00

I've been tagged by iportion and she was tagged by Candy. I
don't even know three bloggers to tag. I'm working on it though.

Name 5 weird things about yourself:

1. Music, the louder the better, and I can never get enough.

2. I talk to animals, at home it's a bird and large fish.

3. Love to hand shred all papers.

4. I forget where I put my chewed gum down.

5. I can tweeze the hair off of my legs.

I have tagged:
1. Chubby Toes
2.Lily T
3. Blogging Texas Mommy

food for brain

2006-08-12T13:58:00.000-07:00

Your body does need more than just nutrition to survive and
stay well. Don't forget to feed your spirit. Water and sleep is a
must. Exercise, mobility, nurtured, and a feeling that one is
a part of unified humanity, all contribute to living in wellness
both body and mind.

Like every other system in the body, the brain needs good food.
It uses 20 to 25 percent of the total energy a person consumes, and
the better you feed the brain, the better is works. According to the
New Jersey Medical College, these are the top 10 best foods for our
brain.

The first five are: low-fat milk or yogurt, eggs, lean meats such as
flank steak, chicken and other poultry, spinach and other leafy greens.

The last five are: whole-wheat bread, oranges, black beans and other
legumes, enriched brown rice, and salmon.

Worry never robs tomorrow of its sorrow, it only saps today of its joy.

pretend one worked

2006-08-11T22:29:00.000-07:00

I must say it wasn't hard to play the game for the 24
hour period of one day but I could feel it getting harder
as the opportunities kept coming on strong. Plus it was a
very long busy day which always presses my binge button.

1. I was checking out at the pharmacy and talking down to the
candy bars that insisted I needed to have breakfast.

2. I closed my eyes at lunch time when the salty Chex Mix said
are you going to miss another meal and kept getting in my way.
Instead I ate some sliced roast beef by itself, with a glass of Chi-tea.

3. I went up and down stairways around five or six times without
any reason at all.

4. I skipped the cold soda and opt for refills of my water glass.

5. At dinner I said no to a second helping of meat and pasta which
was tantalizing.

6. My pudding pushing daughter, which doesn't take no for an
answer, concerning dessert, let it rest.

7. During the video, the dreaded buttered popcorn reared its
head more than once. This was one time I wished I didn't have
a nose.

8. Then there was me alone and the TV, late at night, and
feeling hungry. Here's what was in my path: Reeses Peanut-
butter cup, Hershey's soft caramel Treasures, Pringles Ranch
Chips, two kinds of ice cream and caramel sauce and cherries.
I do not go to find those things behind any doors. They get in my
eyes and are a hand-length away.

9. Knowing I have to feed the need before my compulsion steps up,
I ate a slice of roast beef lunch meat. (Mistake.) I woke up my
taste buds that were rallying around like a commercial! To shut
them up I stuffed down two bananas thinking it would be way too
filling in 20 minutes.

10. I began to be obsessive about the clock and watch for the day's
end of 12:01 am. The Triptophan in the bananas put me in la la
land and all of the temptations were asleep.

11. I woke up to shut off the TV and to make a tinkle. I though I'd
do a little stretching before I retired. Hey it's 1:56 am, I had a
good pretend-a-diet day.

RED ALERT, RED ALERT! It's been over three hours since my
mouth has opened wide. My sugar-low reminder alarm went off,
and so did I! I went straight (which wasn't far) to the ice cream
with the caramel sauce and cherry. I thought I should at least
skip the bowl and use a cup instead.

No boos please! I did do the whole day as I said I would. I think
I may try that again some time but go to bed early. Maybe it
will turn into a whole week. All it takes is practice! Sorry for
the long post but two people asked to hear about it.

make believe

2006-08-10T01:00:00.000-07:00

If I am not going to follow my own advice I should at least try
to save face and fake it. Maybe if I role play I can get into the
swing of things. Make believe is done by all at some time in their
life. It sounds a little immature but it felt so real to pretend. As
an adult, who doesn't pretend to be happy, satisfied, impressed,
welcoming, in-love, and at work busy in front of others? Who do
you know that is 100% themselves all of the time in front of people
or alone and not afraid to show their other side? I put it at rest.

I can pretend to be on a diet, maybe it will sink in and spur me on to
act it out. After all, you would not pretend to be something you didn't
like to be. I feel a little pert, I haven't played a game of make believe
in a long time. I'll have to start tomorrow, and set up my props. If
something is available that is not good for a diet, I will have to reply,
I can't eat that right now, I'm pretending to be on a diet! This will be
a one day experiment. Wish me luck! No, I have not gone off the
deep end.

control a craving

2006-08-09T00:20:00.000-07:00

I have done this many times and it works. Destroy the item of
temptation that causes you to binge or feel bad about after it is
over with. I bought a half of a gallon of ice cream and the other
was free. I finished off the first one within 24 hours. The second
one I watered it down into the sink.

Destroy temptation. If you've succumbed to a craving and bought
a box of cookies or some other trigger food and start to feel bad
while eating it, destroy it. "Don't just throw it away; run water
over it, ruin it. You'll feel a sense of accomplishment that you've
licked your binge." says Caroline Apovian, MD, director, Nutrition
and Weight Management Center at Boston Medical Center. Don't
think about the money you're wasting. If the cookies don't go into
the garbage, they're going straight to your hips. R.D.

change is good

2006-08-08T10:46:00.000-07:00

Most people want to change the world to improve their lives.
What a wasted effort. If they would only improve themselves,
they would be better off and so would the world.

I'm all for change especially in a diet. If it's not working then
use another approach. If it works in the beginning and a loss
does not occur in a long time then raise the bar and increase
the amount of exercise and its intensity. Try to cut back on
the amount of calories but keep it at a level needed to function
in peak condition according to your statistics. Look at the fat
saturation in your foods, use very little sugar and simple carbs.
Try a journal to see if you can pin point what is slowing down
you reaching your goal. This is assuming that you know a goal
is the key to success. Make a commitment weekly about what
you want to do for that week towards improving your behavior.
Give yourself motivational talks about why you want to do this
and what you will get out of it when it happens. Read read read
you can never know too much about healthy eating and a healthy
body. Don't forget the mind and spirit also need nourishment.

Okay physician, heal thyself.

excess skin

2006-08-07T12:17:00.001-07:00

Every time I get determined to step up my game for losing weight I
see something on TV that grosses me out. Last week it was another
one of those bodies entrapped by their own loose skin. It was some
eighty pounds of unwanted skin, worse looking than fat, dimpling,
hanging, folding, overlapping, jiggling, and taking up space in clothes
that could be a smaller size if not in the way!

Is that something to look forward to if once obese? The elasticity
and gravity pull on your skin all has to do with age and losing over
about 150 pounds. Show me some positive results (skin) that
doesn't need corrected after the weight loss. The loss should be
followed by maintenance not surgery.

At the store I picked up a full length mirror. Low and behold I
found the spots where I lost most of my sixty pounds and I'm
not happy about it! It is my inner thighs and there is some skin
to be reckoned with? My focus is changing now. I find myself
looking for the spots where I lost fat and how it has changed
my appearance in that particular spot. I am finding deflated
fat cells making the skin take on wrinkles in odd places like
below my wrists and around my clavicle. Okay the neck area
but that is expected. As a matter of fact I have done neck
exercises for a very long time to try and keep that double
chin toned down. I don't know maybe this is my complaining
day in place of (PMS) which I never really had symptoms of.

Thought: When it comes to giving love, the opportunities are
unlimited, and we are all gifted.

retro-fad

2006-08-06T23:32:00.000-07:00

Remember those silly-looking vibrating-belt machines that
pledged to giggle you thin? Maybe they weren't such a joke.
"Whole body vibration" is winning fans at the gym, including
big names like Lance Armstrong and Gwen Stefani.

Sleeker than the old units, new ones from Power Plate and
Orthometrix work on the same principle: Involuntary muscle
contractions may boost strength, blood flow, and flexibility. To
date, there's little science behind it. Is it just us, or does this fad
seem a bit shaky?

misc.

2006-08-04T08:10:00.000-07:00

FACT: Food with a low percentage of fat can still have a high
percentage of calories derived from fat.

JOKE: My waist, I realized one day in a dressing room has
completely disappeared beneath my rib cage, which now rest
directly on my hips. I'm exhibiting continental drift in reverse.

THOUGHT FOR THE DAY: Character is doing what's right, when
nobody's looking.

diet-break

2006-08-03T03:32:00.000-07:00

I call it a break because I am not doing the usual things I have
done in the past that give me results. There are a lot of (excuses)
but I call them reasons, why now is not a good time to set myself
up for defeat. I arrived home last night at 9:30 pm and ate my
dinner at 10:00 pm just before bed, a real no-no.

I did pass up, even though I was very hungry, the opportunity
to get any junky sweets. I looked at them. I took home two
one dollar meat and cheese burritos since nothing was fixed
to eat when I got home. At lunch I had a bag of popcorn with
light butter and I only ate half instead of the whole bag which
is easy for me to do.

Don't anyone tell me at least I am trying to do something good.
You don't know the whole truth. I have finished off a medium
jar of peanutbutter in one week with tablespoons. I thought it
would curb my sweet tooth in a pinch. I forgot I need to stay
away from my trigger foods. I find it is a trigger food if I can
easily devour it.

I had to throw a lot of fruits and vegetables away this past week
because I was not home long enough to eat them all up. And
that is not the first time. I dislike throwing food away which
stems from my childhood. I think that is why I clean my plate.

On a lighter note: have a good day and remember to fall back on
a good attitude.

diet-epitaph

2006-08-01T09:14:00.000-07:00

Someone sent me a joke yesterday in my email on a
tombstone. I don't want this to be my last words but I
thought these sentences would wrap things up as a dieter.

I won't be gaining weight anymore.

I feel light as a feather.

Now I can get rid of all of my fat clothes.

I finally found something that looks good on me and I can get
into a small. (Those would be wings.)

There is no three letter word up here... f a t.

No need for the scale.

I'm never hungry.

We're all the same size.

I feel good, look good, and act good.

I finally fit in!

self-esteem

2006-07-31T09:04:00.000-07:00

People who learn to treat themselves with kindness are on the
right track for raising their own sense of self, according to a study
released last August.

Researcher and psychology professor Mark Leary, PhD, and
colleagues presented three self-compassion studies in Washington
D.C. at the American Psychological Association's yearly convention.
Tests were administered to college students.

In the first study, students were asked to imagine themselves in
certain situations like causing their team to lose a game or forgetting
their role in a play. Self-compassionate students responded with
statements such as, "Everybody goofs up now and then," and, "In
the long run, this really doesn't matter." Those who were tougher
on themselves made statements such as, "This is awful," or "I'm
such a loser."

In another study, self-compassionate students coped better with
unflattering feedback.

Students in the third test boosted self-compassion by recalling a
failure from their lives and writing about it as if they were writing
to a friend who had gone through the same thing.

The study results showed that self-compassion students looked
failure right in the eye and didn't flinch. They took responsibility
for their role in the flop and then moved on, giving themselves a
break. The students reported being happier, less angry, less
likely to dwell on negative events, and to view neutral feedback
in a more positive way.

Students lacking great self-esteem were helped by self-
compassion. They handled failure or mistakes better if they
were kind to themselves about it. webmd

self-love

2006-07-29T12:33:00.000-07:00

I'm not changing quick enough because I go on and off a diet in a
yo-yo fashion. That in itself can kill you, not good for the heart.
Aah, self-love, where is it?

Speaking of love, I have read many non-fiction books and one of
my favorite authors is Leo Buscaglia (not because he is Italian).
Here are some tidbits. If you don't mind my going off track:

*Lovers learn not to just hope for the better, they strive to
make it happen.

*We are confined in our understanding of other human beings
by what we know about ourselves.

*Love is far less concerned with what's past than with what's next.

*The notion that there might be a better or more convenient time
to love has cost many people a lifetime of regret.

*Those who think they know it all have no way of finding out
they don't.

*Love is not about opening old wounds, it's about healing them.

*Forgiveness is made easy when were can identify with others
and admit to our own imperfections and an equal capacity for
wrongdoing.

*Most of us remain strangers to ourselves, hiding who we
are, and ask other strangers, hiding who they are, to love us.

*All the things that "go without saying" or that are "understood"
between two people in love can build up a mountain of
miscommunication.

*Giving in is an important kind of giving when people love
each other.

THE "WORD" SAYS, FIRST LOVE GOD WITH YOUR
WHOLE HEART, YOUR WHOLE MIND, YOUR WHOLE
BEING, AND LOVE OTHERS AS YOU LOVE YOURSELF.

glimpse

2006-07-28T22:24:00.000-07:00

The weather is down to two digits, I guess I can talk now if the
hot computer will comply.
Everyday I get a glimpse of how I have changed or how I still
need to work on other bad habits that hold me back from being
totally successful in my quest for wellness and being a normal
weight according to my age and height. Whether I'm losing weight
or gaining weight I am a stickler for using Behavior Modification
to bring about a continual change by exchanging a bad habit with
adding a new good habit.
I still get my sweet cravings many times especially when I am
hungry or at a store in the sweet aisles. Most of the time I have
learned to avoid the leering or just walk faster past the sweets
that just don't taste as good as they use to. Not only that, I don't
like how they make me feel later on.
I'm not saying I study, but I have a habit of reading everything
that now goes into my mouth. Certain things turn me off, that's
a "diff.."
Today I detected a childhood bad habit I still practice. "Save the
best for last." Of course it is never revealed until the regrets
give you this yuck feeling, "why did I even finish eating the last
part of the meal when it wasn't taste-worthy?"
I need to hide my scale again because when in the morning I
face my scale before I face the bathroom mirror, a small loss
from the previous night always makes me think I have a few
extra calories to play around with today, (I think I'll eat a no-no.)
I am addicted to my scale like Linus is to his blankie! I talked one
time posting a "{scale tale}" about how in the middle of the night
in my jammies, I went outside looking for my scale for comfort.
When will I ever grow up or quit getting in touch with my inner
child-like self?
If you still hung in here sorry for blabbering, I miss the writing,
thanks.

tips

2006-07-27T01:28:00.000-07:00

*Do the pizza pat blot. Blot your slice with a napkin to cut
anywhere from a teaspoon to a tablespoon of grease --and
calories. Saves 50-100

*Shop till the pounds drop. At the mall, try on at lest ten outfits,
both pants and shirts. No need to buy! Burns 60

*Eat like a kid. You don't have to give up that quick lunch if you
order smaller portions: Instead of a Quarter Pounder with Cheese
and large fries, opt for the cheeseburger Happy Meal. Saves 390

*Tweak your treat. Instead of a large caffe latte and a chocolate
cream-cheese muffin, get a small nonfat latte and a small low-fat
raisin or carrot muffin. Saves 340 RD

fidget to lean

2006-07-26T09:24:00.000-07:00

Folks who are lean are more likely to fidget, stand up or pace
about than their moderately obese counterparts, according to
a study of 20 self-identified couch potatoes conducted by
researchers at the Mayo Clinic in Rochester, Minn. For 10 days
scientists measured their subjects' every movement, using
sensors embedded in specially designed underwear. The 10
lean participants were more active even after they were required
to gain weight. Fidgeting is good for you.

diary

2006-07-25T14:33:00.000-07:00

It's been 18days in the 100's and no sign of let up yet. The poor people who are without electricity because of rolling black outs is alarming!

Keeping a diary will give you feedback on exactly what you eat each day. It will help prevent "calorie amnesia" and remind you to be active and exercise each day. It is a must for successful weight control!

will power

2006-07-24T00:14:00.000-07:00

*1 cup of desire
*1 quart of determination
*1 tsp. of common sense
*1 Tbsp. of stick-to-itiveness
*1 dash of foresight
*1 cup of energy

Speaking of energy, help conserve keep it short, see you tomorrow.

wonder why

2006-07-23T17:43:00.000-07:00

If I am trying to lose weight and get healthy for my own self I
wonder why sometimes a little affirmation can be a real incentive.
Why after sixty pounds no one in my circle of people have even
noticed or mentioned it? I question the scales. Still in the same
size of clothing. Even if most of the loss was water, I say doesn't
that count for some volume or bulk space?

Okay I do see four little areas on both sides of my body that show
some exiguity. But if you look at a stick of butter (fat) it takes
up space and does weigh something. I lost approximately 240
sticks of butter weight-wise. I would not be able to carry that
weight in my arms, to think I use to carry it up the steps many
times.

Please don't get the idea that I am dissappointed in myself.
I'm allowed to wonder about the people that surround me. As a
matter of fact I have no complaints about my life except I am
minus three people I love very much. I find that when I can't
change circumstances in my life, I can fall back on a good
attitude and all is well.

control a craving

2006-07-22T06:23:00.000-07:00

AVOID YOUR TRIGGERS: "You crave what you eat, so if you
switch what you're eating, you can weaken your old cravings and
strengthen new ones," says Marcia Pelchat, PhD, of the Monell
Center. This can happen pretty fast. For five days, her study
volunteers drank bland dietary-supplement beverages. During
that time, they craved fewer of their trigger foods. By the end of
the study, the volunteers actually wanted the supplements
instead. The first few days are always the hardest, and you
probably can't completely eliminate your old cravings. But the
longer you avoid your trigger foods, the less likely you may be
to want them. In fact, you'll probably begin to crave the foods
you eat, a real bonus if you've switched to fresh fruit. RD

Face my triggers on a list could be pretty easy, not! I can eat more
than one serving or my share of these particular items. Well no
wonder I struggle so much, the list is enormous. I would have to
just stop eating them to gain constant control or eat the bland stuff
forever. I will say one thing though, these up coming food items
are not too abundant in my life. (Then again maybe that is the
reason I overdue it when the opportunity does arrive.) Buffet,
sugar, salt, pizza, breaded chicken, carnitas, cheese, pasta,
chocolate, hamburgers, and ice cream; the longer I think, the
longer the list gets and the hungrier I get. What a foodie I am.

percentage trivia

2006-07-20T09:52:00.000-07:00

I like polls, it seems to put a new light on things for me. I don't
know how "The Source Circulation" comes up with their percents
but I do find it all pretty interesting. The nice thing about trivia is
you can take it one sip at a time. I hope you enjoy this type of
posting. Have an easy going day today is too hot to get riled up!

Physically fit men cut their risk of dying from heart disease 50%
regardless of cholesterol.

27% of men overestimate their height by an inch or more; 13% of
women do.

41% of casual restaurants say they offer more healthy options for
kids than they did two years ago.

Cuts and scrapes heal up to 25% faster on people who exercise
regularly.

In 1985, 55% of us found overweight folks less attractive than
thin; in 2005, 24% did.

One in four guys over 50 will break a bone because of osteoporosis.

Based on BMI, 56% of NFL players are obese.

46% of men and 31% of women admit to double-dipping chips
at parties.

60% of adults don't use insect repellents, but mosquito bites are the
top summer skin-care concern in the United States.

fat scare

2006-07-19T10:26:00.000-07:00

Two more pounds to lose and twelve more days to go this
month. I can do small goals.

I had ugly fat beakers representing my weight loss in the side bar
months ago. It was so gross looking, even though I thrive on visual
results. I think that's why I'm a list keeper, I need to be reassured
by the crossed off items, that I am accomplishing something.

I love psychology, and I use it on myself to get me out of any
stagnation. It's time for some visual scare tactics.

Here's an article I found, cut out from, I can't remember where. I
do that a lot, I apologize. "Here, Spare Tire! C"Mere, Boy!" First
came the Pet Rock, then the Chia pet, now there's My Pet Fat. But
man's new best inanimate pal isn't just a gag gift. Put the bright
yellow blob where temptation strikes-- on the dinner table, in the
frig, next to the bag of chips--for a weight-loss reminder. Try it,
says creator Jay Jacobs (who claims it's helped him shed 100
pounds from a peak of 380), and "you'll never think about eating
the same way again."

The highest reward for a person's toil is not what they get for it, but
what they become by it.

1 more excuse

2006-07-18T20:39:00.000-07:00

Following my injury on Thursday and in the ER, I spent four
days in bed medicated. Yesterday was my first day out with my
walker, today I went out and used the walker part time. Tomorrow
is my follow up with the doctor. Does that vindicate me for not
exercising? (I need to be focused and concentrate on doing the
right thing for losing weight and getting healthier.) Sometimes I
don't know which is worse, mental pain or physical pain. All is not
lost, I still have thirteen more days left in this month and 3 1/2
pounds to shake off to match my last weigh-in over a month ago.

Eating out tip for the day:
Are you too busy and on the go? Don't wait until you're starving
to find a place to eat. You'll be more likely to walk into the first
place you see, regardless of the kind of food it serves. If you're
very hungry, buy an apple, some nuts, or other healthy snack to
tide you over.

let's get real

2006-07-17T18:06:00.000-07:00

Besides the broken relationship here with my computer, I'm just not
too happy with myself either. I must confess I have been hiding
behind information and opinions. When was the last time you read
that I had exercised, weighed-in, lost weight, broke a bad eating
habit, counted my tally marks, used my step counter, kept a food
journal, denied my self empty calories-wise, or even discussed the
five pounds I have been shuffling with for the last past month?
Don't bother, it is somewhere in the archives.

This started out as a daily weight journal. I've set my accountability
aside and began to perform. Who am I kidding, a wealth of
information? Get focused again on your own wellness and change
back to using what you know will work you towards a healthier life
style. What happened to the "I promise commitment?" Okay lady,
it's 6:45 pm, go have your dinner and think about a new start
tomorrow and which of the things listed above you will do once
more in progression. Thanks, I needed to give myself a good
shaking!

memory loss

2006-07-16T10:38:00.000-07:00

Besides the facts that your physician confers with concerning your
memory loss there is an additional reason if you are overweight. I
sort of get tired of hearing the doctor say that all of my ailments are
related to my weight, "I need to lose weight". That's just great now he
has another reason to harp on it. I just thought that since I was
getting older, starting to forget things was part of the process.

Being overweight puts a measurable dent in your supply of brain cells,
Swedish researchers found. Using CAT scans, they measured brain
size in 290 women in their 70's and discovered that those whose
temporal lobe was small (indicating shrinkage) had been overweight
(BMI 25 and over) throughout adulthood; women whose brains had
a healthy cell count in this area had maintained a healthy weight (BMI
less than 25). Temporal lobe loss impairs memory and shortens
attention span. The scientists suspect that artery disease bought
on by obesity may compromise blood flow to brain cells, killing
them off. P.

misc. (male)

2006-07-15T13:16:00.000-07:00

FACT: Beer; Harvard researchers found that men who drank
three or more glasses of alcohol 3 or 4 days a week had a stroke
risk that was 42% higher than that of abstainers. Generally safe
maximum for guys is two drinks per day.

JOKE: "The coach says I'm a triple threat." "Yeah, he's never
sure whether you're going to fumble, run the wrong way, or
jump off side."

THOUGHT FOR THE DAY: You don't need the best of
everything to make the best of everything.

Were you in agreement with all of the picks for the
greatest sports athletes of the year?

fat-cushion

2006-07-14T14:14:00.000-07:00

I never thought I'd see the day I was glad I am overweight. I took a
major fall yesterday and ended up in the emergency room. It's such
a big long story, no sense in getting into it, too painful to be out of
bed for long. The bottom line is my adipose absorbed the impact of
the backwards fall. Instead of a broken hip or worse, it's just a
swollen muscle twist that was pressing up against a nerve in the
lumbar side of my back. It will be a big interruption to my daily
stretching. The healing will be a pretty long process but I guess
that means I should be more attentive to what I eat now instead
of counting on moving around to burn off calories. Just eating and
sleeping, this could turn out to be a touchy situation. Hey, there
was no blood, I'm blessed by that.

weight-loss illusion

2006-07-13T00:23:00.000-07:00

I read somewhere about a trick that takes off pounds. I
assume that is if you only have a few pounds to lose.

Everyone looks thinner with a tan. It's a given, right up
there with "Wear black - it's more slimming that white".
But since roasting for hours in the sun is dangerous (not to
mention time - consuming), the best way to deepen your
skin tone is to get on the sunless-tan bandwagon. Like
sunscreens, self-tanners are better than ever - and almost
goof-proof. After the first coat dries, apply extra tanner to
flabby spots. "You don't have to be precise. Just move your
hand in long, circular strokes. You're not trying for a stripe -
you want to create a subtle oval shape on the skin," says
Barshop. The result: an optical illusion that really flatters.

Best spots to "slim down"-- Use Barshop's technique down the
outside of your thighs, at your waist, and along your upper arms.

Best spots to play up is where you're most muscular or slender.
Accentuate those areas (like your shinbones) with extra tanner.
Also try it on indentations, like your cleavage and any visible abs.

PMS

2006-07-12T09:38:00.000-07:00

(got milk) GOT PMS? Drink your milk! Women who get four
servings a day of foods rich in calcium and vitamin D are less
likely to suffer PMS, according to a new report from the famed
Harvard Nurses' Health Study. But it's best to have both of these
nutrients (fortified juice and yogurt are good sources too.) And you
should stick to low- or nonfat dairy: Women in the study who
drank mostly whole milk were slightly more likely to have PMS. GH

thunder thighs

2006-07-11T19:31:00.000-07:00

The more I read the happier I feel about myself. I can now put
that degrading title asunder and count it as a possible life saving
asset. My chubby legs contribute to a healthier heart? I thought
I just heard a slew of ladies rally, and take a bit deep breath.

Women complain about less-than-lithe gams, but new research
suggests that leg fat may actually protect against heart disease.
This might explain why your body fights so hard to hold on to it, no
matter how much you sweat it out on the treadmill. "In the past, we
thought all fat was bad," says Rachael Van Pelt of the University of
Colorado at Denver. But where you store that fat makes all the
difference.

Abdominal fat is linked to heart disease. But what about leg fat? Van
Pelt measured fat levels of 95 women and looked at risk factors for
heart disease, including insulin and triglycerides (a sometimes
dangerous fat). Women with excess leg fat, regardless of belly fat,
had fewer triglycerides in the blood, which may mean they're at
lower risk for heart disease. How does it work? Leg fat may grab
triglycerides from the blood and store them. With more research,
scientists may be able to create drugs that help stomach fat act like
leg fat. RD

sticky weight

2006-07-10T01:04:00.000-07:00

Okay, the last weeks couple of pounds gain is still here and that's not
good. The longer I hold on to it the greater the chance of more weight
to stick to it like glue. I was a little too comfortable last week
bragging that I wasn't worried about that little gain. After all I
knew what I needed to do to lose it by the end of the week. I was
over confident and allowed my guard to be at rest. This is the
beginning of a new week, what do I wish to accomplish by next
Sunday?

I want to bring my will in line with His, not to be a glutton. Lord
help me to be a healthy weight, a normal weight, the weight that
you have intended me to be.

"TIE"
Prayer
is the tuning fork
which brings me
into harmony
with God.
by Pollyanna Sedziol

diet book review

2006-07-09T01:34:00.000-07:00

I am not promoting anything I myself haven't tried. This for me is on
the complicated side with too many unfamiliar changes to abide by.
It was worth reading though, I picked up on some different ideas
and attitudes about foods in general. Like I said before being
informed, is half the battle. I have never read an article or book
that I chose where I did not learn something from it.

The Flavor Point Diet explains the science of mind over appetite
and tapping into The Flavor Point. Until now, your brain has controlled
your food choices, soon your food choices will control your brain.
Then there is The Plan, phase 1 which is six weeks of delicious,
convenient, and flavorful friendly meals that turn down the Flavor
Point. It incorporates a daily theme for all three meals each day.
Then, Staying on Point For Life, you've graduated from the school of
flavor themes. You no longer need them as long as you adhere to The
Flavor Point Principles.

Points of interest:
Although many variables influence how much you eat, flavor matters
most.

Examine what you're eating. Read every ingredient. The fewer the
ingredients listed, the more nutritious and less appetite stimulating
the food.

Always aim for variety over time, not variety all the time. Limit the
variety of flavors in any given meal or snack, and never cruise from
snack to snack.

Limit your morning food choices on most days to cereal grains, fruits,
and dairy foods, and don't mix in meats, cheese, or salty items.

Do the opposite for lunch and afternoon snacks. Have salty and savory;
such as vegetables, lean meats, beans and nuts, but no sweets. For a
sense of closure, end lunch with a hot beverage rather than a dessert.

Don't add salt to sweet baked goods. They do not need salt.

Fiber is appetite suppressing.

Coffee creamers avoid, use undiluted dry milk.

Flavor Fluency is the tendency to feel full and stop eating when flavors
are limited and to stay hungry and keep eating when flavors are
diverse.

All potent appetite stimulators have sugar, salt, and fats.

In your brain, when you turn on an appetite meter, it must register
fullness before it turns off again. The fewer meters you turn on the
less you eat before you feel full and satisfied and the sooner you
reach the Flavor Point.

Our appetites are stimulated by flavor variety and lulled by flavor
consistency. A study in Sensory-specific satiety found sweet foods
less pleasurable when they had recently eaten sweet foods and salty
foods less pleasurable when they had recently eaten salty foods. A
new taste stimulates another meter in the brain.

Flavor has a far greater effect on appetite than fat content has.

Bitter and astringent tastes tend to suppress appetite until we
acquire a preference for them.

Even the most powerful habit-forming substances do their damage
only when you use them frequently and at fairly high doses.

Sugar and refined starches trigger overeating just as fatty foods do.

Artificial sweeteners activate the sweet meter that stimulates
appetites.

diet book

2006-07-08T08:13:00.000-07:00

I generally don't go on specific types of diets, because they are too
restrictive for me money wise or food wise. I do take note of all
their aspects and incorporate into my life style what I feel will work
for me. This past weekend I read from the library a new book per se
on a new twist to dieting. Actually, I have discovered before many
of the mentioned ideas myself with being in tuned to my body cues.
I will post tomorrow on my blog a few lines from the book that I
thought were interesting. It is a whole new life style and doesn't
sound easy but, let's face it as far as losing weight is concerned some
of us go to extremes at one time or another just trying over and over
again to drop those unwanted pounds.

Located in the library section 613.25 KAT
title "The Flavor Point Diet" by David L Katz