Feb. 29, 2012: New Trainer is a Sadist!

Well, maybe that's a bit extreme.  When I met him tonight or the first time, my fitness trainer introduced himself by telling me he likes to hurt people and he actually derives great pleasure out of it.  Okay, so maybe not so extreme.  I thought of running out the door at that very moment.  But I fearfully chose to stay.  I have to say, I haven't had a workout like that in a long time.  I literally felt like my arms were ready to fall off when I was done, lol.  But I was amazed at how positive I really did feel both physically and emotionally when when the workout was over.  One thing good about having a young trainer like my new friend is that if I whine or feel fatigued, he expects me to work through it.  One thing bad about having a young trainer is that when I whine or feel fatigued, he expects me to work through it.   I learned that I have to balance being  assertive by letting younger trainers know the physical limitations of a forty-somthing year-old's joints, with really listening to them when they say, "Work through it.  You can push through this."  It didn't kill me to work my muscles to the point of exhaustion. And I really do feel great!  I like my new trainer. 

Getting back to the gym felt really good this evening.  It feels like it has been too long.  In reality, I completed 40 minutes of cardio on Sunday (three days ago).  It's interesting how you miss it when you get used to it.  I was also on too long of a streak where I wasn't eating right.  When I get a good workout in in the evening, I find that I am much less likely to eat the wrong foods.

Enjoying a salad tonight with salmon.  Then going to relax for an hour before bed.

Glad to be back!  Have a restful evening!   

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Feb. 25, 2012: Shine!

“There is nothing enlightened about shrinking so that other people won't feel insecure around you. We are all meant to shine, as children do.”

― Marianne Williamson

 Okay, so I didn't get to the gym today.  I did, however, try out a new ability; with a little assistance, I changed my own oil in my car, as well as the oil and air filters, for the first time.  Believe it or not, I actually got on my back and underneath the vehicle.  My brother told me this counts toward my daily exercise, lol.

I must say it felt good to do this on my own.  I probably saved $50.  (Okay, so maybe more like $35 because I had to buy special gloves so I wouldn't get my hands too dirty.)  More than the idea of saving money, however was the sense of accomplishment I felt.  I learned a new skill.  Rather than pay someone else to do it, I took responsibility for the personal care and maintenance of my own vehicle.  It may seem like a small task, but it was a big one for me.    

Taking charge of one's own car maintenance is symbolic of the weight loss journey.  If we take responsibility for the upkeep and care of our own bodies, that will be its own intrinsic reward.  We should care as much (or more) about our bodies as we do the "things" we accumulate in our lives, such as our vehicles, for example.  Typically, we spend time and effort making sure our oil gets changed, tires are pumped up and aligned, fluids are topped, belts are tightened, gas tanks are full of proper fuel, exterior is washed & waxed, etc.  We need to make, at the very least, the same efforts at taking care of our physical selves; get regular check-ups, go to the gym or get in proper exercise of some sort, be mindful of the type of fuel we use to keep our bodies running properly, etc.  Similar to the experience of changing oil and knowing exactly how tightly the screws are put on, when the filter was changed, what type of filter was used, what type and how much oil was added, etc. there is something very equally rewarding about taking responsibility for knowing exactly what goes into our bodies, knowing where the food comes from, what additives/preservatives, if any, we are consuming, what vitamins we are ingesting, etc.

In keeping in line with the idea of putting forth as much effort into ourselves as we do our vehicles, we also need to think of this in the spiritual sense as well.  It is important to spend time and effort caring for our spiritual lives.  The idea of spirituality has many interpretations.  When I talk about spirituality, I don't necessarily mean it in a religious sense.  For some people, it does involve religion.  It is up to the individual to interpret what that means for them.  Some people may be totally comfortable with this idea.  For others, the concept may seem foreign.  Some people feel detached from any sense of spirituality.  I encourage them to try and be open to the idea of exploring their spirituality.  This may mean reading, experiencing, praying, meditating, spending time in nature, etc.  All the while, it involves learning, growing, and understanding the self in a deeper sense, as well as the world around us.  When we become more connected in a spiritual sense, we become more whole ~ more integrated.  Life's meaning becomes clearer.  Still not convinced that spirituality is important?  Research shows there are certain health benefits that can be attributed to religion and spirituality that do not stem solely from healthy lifestyles.

"In a recent study of people with acquired immune deficiency syndrome (AIDS), those who had faith in God, compassion toward others, a sense of inner peace, and were religious had a better chance of surviving for a long time than those who did not live with such belief systems. Qualities like faith, hope, and forgiveness, and the use of social support and prayer seem to have a noticeable effect on health and healing" (University of Maryland Medical Center, 2011).  

"One clinical study at Duke University found that people who attend regular religious services tend to have better immune function. In another clinical study of 232 older adults undergoing heart surgery, those who were religious were 3 times less likely to die within the 6 months after surgery than those who were not. Not one of the 37 people in this study who described themselves as deeply religious died. Of course, the studies are not comprehensive, and many people find help in spiritual resources for numerous conditions" (University of Maryland Medical Center, 2011). 

But a word of caution from the same source:  Spirituality can have a negative impact in certain situations:

 "Some experts warn that religious beliefs can be harmful when they encourage excessive guilt, fear, and lowered self worth. Similarly, physicians should avoid advocating for particular spiritual practices; this can be inappropriate, intrusive, and induce a feeling of guilt or even harm if the implication is that ill health is a result of insufficient faith. It is also important to note that spirituality does not guarantee health. Finally, there is the risk that people may substitute prayer for medical care or that spiritual practice could delay the receipt of necessary medical treatment" (University of Maryland Medical Center, 2011). 

Spirituality, as I understand it, also involves the ability to understand & nurture our gifts in life, ~ talents and gifts that can be used for the purpose of building up others ~ and to joyously share these gifts.  But sometimes we shy away from or are afraid of our natural talents and abilities.  As Marianne Williamson put it:

"It is our light, not our darkness that most frightens us. We ask ourselves, 'Who am I to be brilliant, gorgeous, talented, fabulous?' Actually, who are you not to be? You are a child of God. Your playing small does not serve the world."

So we need to embrace who we are and what talents we have.  We need to share what comes from our heart and soul with others.  We owe that to ourselves.   

We are, after all, meant to shine! 

  
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Feb. 23, 2012: Thinner Thursday!

 The sunset and sky last night were absolutely beautiful! 

I'm still really struggling with staying on my program this week.  But I am not giving up.  Today is a new day!

Our greatest weakness lies in giving up. The most certain way to succeed is always to try just one more time.
Thomas A. Edison

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Feb. 21, 2012: More on Glycemic Index,...

After struggling a few days with cravings and not following my program the way I wanted to, I made a point to follow the Clean Eating recommendations of eating foods lower (low to medium) on the glycemic index, and eating more often throughout the day.  I found a couple of good resources for the glycemic index.  One is a brief overview from the Mayo Clinic website:

• High: 70 and up. Examples include instant white rice, brown rice, plain white bread, white skinless baked potato, boiled red potatoes with skin and watermelon.
• Medium: 56 to 69. Examples include sweet corn, bananas, raw pineapple, raisins and certain types of ice cream.
• Low: 55 and under. Examples include raw carrots, peanuts, raw apple, grapefruit, peas, skim milk, kidney beans and lentils.

The other is from a South Beach Diet website:  http://www.southbeach-diet-plan.com/glycemicfoodchart.htm

This is an easy to understand chart from Kessinger Health & Wellness:  http://www.drkessinger.com/images/glycemicindex.pdf

This link if for a more comprehensive Glycemic Index database by the National Cancer Institute:  http://riskfactor.cancer.gov/tools/glycemic/

And in case you’re wanting to read more, this is an interesting power point that discusses a small sample research on glycemic index diet, plus benefits and drawbacks of using a glycemic index chart:  http://health.utah.gov/diabetes/pdf/telehlth/glycemicindex_6color_april07.pdf

It’s interesting to me that brown rice and watermelon are both in the “high” category.  I wouldn’t have thought that to be the case.  The one criticism of the glycemic index that struck me was that it is not always the best indicator of the healthiest food, so you have to take the overall nutritional value of the food choices into account as well, and not just simply pick foods lower on the index.      

Even though I came home and still wanted to eat a pizza, I found the cravings much more manageable.  Instead of going off my program, I cooked up a quick piece of salmon (Gorton’s frozen, classic grilled), baked a butternut squash with olive oil, cinnamon & nutmeg, and cooked up some Swiss chard with olive oil, garlic, and red pepper flakes.  I was pleased with the results.  I managed to get in a 35 minute fast-paced walk earlier in the evening last night as well.  Overall, yesterday was a good day.  I ended the night with a cup of herbal tea.  I’m hoping for a repeat of the same today.  

 Happy Tuesday!
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Feb. 20, 2012: President's Day!

Yesterday I did not follow my program very well.  I found I was struggling with cravings and gave in more than I had hoped.  Today I am going to focus more on following the Clean Eating glycemic index eating principles designed to keep the blood sugar regulated.  This morning, rather than just eat cereal w/raisins, I added one poached egg.  I am heading to work for a few hours on my day off to work on a report.  I will bring fruit with me and make an attempt to eat something every couple of hours.  

In honor of President's Day, I wanted to share a few relevant videos: 

 "The Greeks understood that mind and body must develop in harmonious proportions to produce a creative intelligence. And so did the most brilliant intelligence of our earliest days - Thomas Jefferson - when he said, not less than two hours a day should be devoted to exercise. If the man who wrote the Declaration of Independence, was Secretary of State, and twice President, could give it two hours, our children can give it ten or fifteen minutes"                          (John F Kennedy). 

Happy Birthday to my friend, Karen!  Happy President's Day Everyone!

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Feb. 19, 2012: Lazy Low-Glycemic Sunday

It was a lazy but beautiful Sunday.  I did manage to get in a fast-paced 45 minute walk and then got some laundry done.

I have been reading up on the glycemic index diets.   It seems many programs out there are paying attention to blood sugars more and more, including Weight Watchers, the Zone, Nutrisystem, Tosca Reno's Clean Eating, MonaVie RVLution, etc.  The glycemic index was originally developed to help improve blood sugar control in diabetes.  It was found that foods low in the glycemic index help control the level of sugar in the blood and help keep people feeling fuller longer.  The research results are mixed.  Almost any diet can help reduce the risk for certain diseases and control blood sugars.  However, there is evidence suggesting that "a diet higher in protein and lower on the glycemic index may lead to sustained weight loss. Some evidence also suggests that you may lose weight on a glycemic index diet simply because you choose more fiber and protein, which helps you reduce portion sizes and eat less" (Mayo Clinic, 2011).  Some studies conclude that "you're more likely to lose weight and reduce your body mass index (BMI) with a glycemic index diet than with a traditional diet, even if you're obese and need to lose a significant amount of weight. That may be, at least in part, because it's easier to stick to the glycemic index diet for the long term since it's not considered an extreme diet" (Mayo Clinic, 2011).  Click on the Mayo Clinic link to learn more about these types of diets and the glycemic index.

Time to relax & call it an evening.  Good night!    


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Feb. 18, 2012: Scallops!

Saturdays are a bit tough as far as staying on my eating program, for some reason.  Saturdays used to be considered my splurge day, so I think I'm still in that mindset.  I gave in to temptation when I was at the store buying a birthday card for a friend.  The Chocolate Cadbury Cream Eggs were strategically placed on an end aisle.  One was calling out my name.  Luckily I only picked up one.  I have to say, I did savor that chocolate treat.

Cravings: Today I also struggled with cravings most of the day.  I wanted something snacky.  I did end up eating some tortilla chips.  So I guess Saturday still is my splurge day.  Aside from that, however, I did pretty good as far as making healthy choices.  And I managed to get in a fast-paced 43 minute walk outside.   It was a really nice, sunny day to walk around the park.  All day, I looked forward to trying the scallop recipe my father emailed a few days ago.  (Thanks, Dad!) 
 
Revisiting Self-Harm Topic: Before moving on to the scallop recipe, I wanted to make another comment about the self-harm topic from yesterday to clarify a few things.  The topic of self-harm arose again in an online forum that I am involved in, and it was pointed out that the differentiation between self-harm behavior and healthy risk-taking was not made clear.  It might help to not to think of self-harm behaviors in black & white terms, but rather on a spectrum. In yesterday's blog, I used Dr. Walsh's definition of self-injury, which was “intentional, self-effected, low-lethality bodily harm of a socially unacceptable nature, performed to reduce psychological distress”. “Socially unacceptable" and "performed to reduce psychological distress” are important parts of that definition.  Not all risky behavior is pathological.  For example, a fighter pilot may take great risk when flying into a war-torn region.  He does so to serve and protect.  That behavior, although risky, is socially acceptable and does not fit the definition of self-harm, as was defined in yesterday's discussion.  A person might put himself in harm's way to protect an underdog from a bully.  Again, this is a socially acceptable behavior and not considered pathological.  I read a lot of great discussion on this topic today.  I will have to revisit this in the future.  

Okay, on to the topic of the day,...  SCALLOPS!  I am a huge scallop fan.  I must admit.  My father recently sent me a new recipe and I had to try it out.  I made some modifications to the original recipe and tried it a few different ways.  Here is the recipe & the results:

Ingredients:  The original recipe called for the following ingredients:

• 3 1/2 teaspoons sugar, divided
• 5 teaspoons water
• 1 tablespoon fish sauce
• 1 teaspoon minced fresh ginger
• 2 teaspoons fresh lime juice
• 1/2 teaspoon minced fresh garlic
• 1/8 teaspoon crushed red pepper
• Cooking spray
• 1/8 teaspoon freshly ground black pepper
• 6 large sea scallops (about 12 oz.)
• 1 teaspoon chopped fresh mint
• 2 lime wedges

Preparation:

1. Combine 1/2 teaspoon sugar, 1 tablespoon water, fish sauce, and next 4 ingredients (through red pepper) in a small bowl.
2. Combine remaining 1 tablespoon sugar and remaining 2 teaspoons water in a small heavy saucepan over medium-high heat; cook until sugar dissolves.  Continue cooking 2 minutes or until golden (do not stir).  Remove from heat; carefully add fish sauce mixture, stirring constantly.  Keep warm.
3. Heat a medium skillet over medium-high heat.  Coat pan with cooing spray.  Sprinkle black pepper over scallops; add scallops to pan.  Cook 1 1/2 minutes on each side or until desired degree of doneness.  Add sauce, toss well.  Sprinkle with mint.  Serve with lime.  

 For my first try at this dish, I omitted the sugar from the recipe, with the exception of adding one small packet (about a teaspoon) of sugar in step #2 (above).

Results: Not bad!  There was a lot of flavor in this dish!  It definitely had a bite.  I decided I would go a little easier on the red pepper flakes next time around.  I think I overdid that a little.  The lime and mint did help to cut through the heat and added a nice dimension.  My one concern with this dish the way I made it was the use of fish sauce.  I have never cooked with fish sauce before, so this was a first.  I wasn't even sure where to look for it in the grocery store.  (As when I tried cooking with miso for the first time, a few of my dear friends, who happen to be Asian and happen to be good cooks, would probably be shaking their heads in shame right about now.)  I finally found the fish sauce.  In my defense, two of the store clerks didn't know where to look either.  It was in the Asian section, hidden behind the soy sauce.  Anyhow, in looking at the ingredient label, I discovered fish sauce is comprised of anchovy extract, salt, and sugar.  What alarmed me most, by the label, was the sodium content:  1350mg per tablespoon.  For someone who recently got off of blood pressure meds and doesn't want to have to go back on, that was a big red flag.  I can see why this ingredient was chosen for this dish.  It packs a lot of flavor.  It has a very strong odor, but adds a lot to the dish.     

I tried the recipe a second time.  This time I made an even healthier version.  I omitted all sugar and substituted clam juice for the fish sauce. (I've never used clam juice before either.  I found it in the grocery section near the canned tuna & sardines, when I was searching for fish sauce.) 

Results: Very good!  There was just a hint of bitterness, however.  I'm sure the sugar would have helped, but my goal, in clean eating, is to avoid using sugar.  The clam sauce in lieu of the fish sauce worked out well.  I did not miss the sodium.  I also used less red pepper flakes and more garlic.  I still have to play with the recipe a little more.

Lessons Learned:  Clam Juice is a good substitute for Fish Sauce. 

Nutritional Information per Tbsp:

(Per Tbsp:)	Fish Sauce	Clam Juice
Calories	10	0
Total Fat	0	0
Cholesterol	0	0
Sodium	1360mg	30mg
Carbohydrates	0	0
Sugars	0	0
Fiber	0	0
Protein	2g	0g (Hey, PKU diet friendly!)

I will be continuing to search for the right ingredients to modify this dish further.  I need some clean ingredient to add a bit of sweetness or at least counter the bitterness somehow.  Maybe some type of fruit?  I am open to suggestions.

The Day's Reflection:  I enjoyed my Saturday.  There is something rewarding about playing around with recipes and to trying and come up with healthier alternatives that taste good.  We shouldn't have to sacrifice taste in order to eat healthy, after all.  Right?!  I get pleasure from the experiences of trying out new & diverse ingredients.  (They are new & diverse for me, anyhow.)  Sometimes in life, you need to take some healthy risks, and look at things from a completely different angle.       

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Feb. 17, 2012: Eating Disorders & Self-Harm Behaviors

Eating Disorders and Self-Harm Behavior: There was a discussion recently on an online weight loss message board regarding obesity/binge-eating and self-harm behaviors.  One person posted that her therapist told her that her binge-eating was a form of self-harming behavior.  This person equated self-harm to cutting behavior or abusing drugs/alcohol, etc., and hadn’t previously conceptualized binge-eating as a self-harm behavior.  By sharing her story, she encouraged others to analyze their own eating behaviors and join in the discussion.  Many people don’t think of obesity and binge-eating as a form of self-harm.  Guess what?  It is! 

What Creates an Eating Disorder?  The etiology of eating disorders is complex.  Certainly there are biological components that play a huge role.  For many, our biology serves to reinforce the use of eating disorders as a coping mechanism.  Although there are some biologically based conditions that are known to cause certain eating disorders, for the most part, biology alone doesn’t answer the questions as to why people overeat, binge-eat, and have eating disorders.  The issues are often more complex and deep-seated, and they vary from individual to individual.  While some people may insist that their behavior is volitional, there are often unconscious factors at play. 

Defense Mechanisms:  We all engage in a variety of defense mechanisms on a daily basis to cope with life.  To function appropriately without resorting to harmful behaviors, we must learn a variety of healthy coping skills.  In her book The Body Betrayed, Kathryn Zerbe, M.D. (1995) discusses how one defense mechanism (reaction formation) serves to protect the self:

…For example, we may not be particularly enthralled with our mother’s new boyfriend or a present from a relative.  But to avoid causing pain to those we love, we try to stave off negative impression and feelings and to exchange our loathing for acceptance.  This process, which is called reaction formation, protects the self from the full experience of life’s unpleasantness and promotes civility in human interactions.  Simply put, we turn an attitude or interest into its opposite, which is more personally and socially acceptable.  This indispensable skill enables us to maintain friendships without having to be absolutely – and brutally – honest about everything that comes to mind.  Haven’t you tried to act happy sometimes when someone phones, although you really wished you’d missed the call?  Or you may tell a co-worker that her outfit is attractive, then wonder later why you said so because it was really hideous.

Reaction formation manifests itself in many different ways.  The more we know about ourselves, the more we recognize we may not be, for instance, as unbigoted or as freethinking as we might believe we are.  Only under the greatest self-scrutiny, such as in therapy or psychoanalysis, do we uncover what lies behind our reaction formations.  

Prevalence of ED & Self Injury: There is definitely a crossover between other forms of self-injury and eating disorders (ED).  According to an article published in Eating Disorders Review (Randy A. Sansone, MD, John L. Levitt, PhD & Lori A. Sansone, MD, May/June 2003 Volume 14, Number 3, and reprinted on bulimia.com), the prevalence rate of eating disordered individuals who also engage in non-lethal self-injury is approximately 25%.

Self-Injury, as defined by Dr. Barent Walsh’s book Treating Self-Injury, A Practical Guide (2006) is “intentional, self-effected, low-lethality bodily harm of a socially unacceptable nature, performed to reduce psychological distress”.  In contrast to suicidal persons, the intent of the self-injuring person is not to terminate consciousness, but to modify it.

“The overwhelming majority of self-injurers report that they harm themselves in order to relieve painful feelings.  The type of emotional distress they want to relieve falls into two basic categories.  The majority of those who self-injure report hurting themselves in order to relieve too much emotion (Favazza, 1987; Walsh & Rosen, 1988; Alderman, 1997; Conterio & Lader, 1998; Brown, 1998, 2002; Brown, Comtois, & Linehan, 2002).  The minority report harming themselves in order to relive too little emotion or states of dissociation (e.g., Conterio & Lader, 1998; Shapiro & Dominiak, 1992; Simeon & Hollander, 2001)” (Walsh, p. 7).

Direct & Indirect:  Self-harm can be classified into direct and indirect forms.  Direct forms refer to behavior that involves immediate tissue damage.  Indirect forms, on the other hand, refer to behaviors in which the damage is generally accumulative rather than immediate.  Intent is often very ambiguous.  Types of indirect self-harm can include substance abuse and eating disorders that damage physical health (Walsh, p. 23).  Risk-taking behaviors, such as getting into a car with strangers, walking alone in dangerous areas, sexual risk-taking, driving at excessively high speeds or walking in areas with high-speed traffic, are all forms of indirect self-harm as well. 

Breaking through defenses to uncover the reasons behind self-injurious behavior, including eating-disordered behavior, is a necessary component to discovering and addressing some of the root causes of the behavior.  If we don’t honestly examine it, how can we possibly change it?  As painful as that can be, it’s worthwhile work.  Sometimes it’s necessary to go there, or as my analyst put it, to “pick off the dysfunctional scab and let the issues breathe”.  (He has a way with words.)    

Resources for Clinicians.

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Feb 16, 2012: Thursday Night = Game Night

Quick post as it is quite late.  Thursday is my splurge day.  I went out with friends for dinner & drinks at a great little Brazilian Grill & Steakhouse.  Dinner was about $25, plus $8 for drink, tax and tip.  The meal included an all-you-can-eat buffet, which offered several healthy choices.  Waitresses then served a wide variety of skewered meats and roasted pineapple table side.  The choices of meats were endless, and included chicken drumsticks, spicy chicken, chicken hearts, turkey wrapped in bacon, Linguica sausage, Parmesan pork, pepper steak, garlic steak, top sirloin, tri tip, pichana, shrimp, etc.  There were so many options and it was fun to sample.  I was well aware of portion sizes and made conscious attempts to keep the portions down to "sample size".  And I decided I did not have to try everything that was offered.  I also made an effort to leave the fattier pieces (& bacon) on my plate.  The food was excellent!  I thoroughly enjoyed this new dining experience.  I would definitely go again.      

After dinner, friends came over for wine, conversation, & game night.  We avoided the usual late night snacks, which was another victory for the weight loss journey.  Who needs to stuff their mouths when they are too busy trying to guess their teammate's "catch phrase" and laughing hysterically at the crazy things that slip out of people's mouths when under pressure.  I so look forward to my Thursday evenings!

After midnight, when the guests were gone, the cats decided it was their turn for games.   

 

Heading to bed.  Hoping I can get a good workout in on Friday.  

Good night all!      

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Feb. 15, 2012: Slow & Steady Wins the Race!

"A pound that stays off permanently, no matter how long it takes to come off, is far more successful than 20 pounds that come off overnight" (Cluff, Douglas Millet, M.D., SvelteLife, 2007).

In the book SvelteLife, Dr. Cluff (2007) asks his readers to think about the pace of a tortoise:

"Losing 12-24 pounds a year is like losing the same volume of fat as a 12-pack or a case of soda!  VERY impressive.  And, it has a much higher chance of staying off!  So each time you are successful at losing a pound (remember, successful = gone forever), celebrate!  I have heard so many people say, "I only lost a pound -  how depressing!"  Now you know you can change your tune to, "Awesome - one down, _ to go!"  Go a pound at a time, and be grateful for each pound." 

Wise words from the MD.  Let's celebrate the small victories as we make permanent changes in our lifestyles.

Today was a good day for my program.  I am still sticking to my three goals: 
   1.) Exercise aerobically for at least 30 minutes, 3 or more times per week.
   2.) Make healthy eating choices at least 80% of the time.
   3.) Limit alcohol intake to 2 or less servings per week.

I ate my Kashi Autumn Wheat w/raisins & almond milk for breakfast.  Lunch should be counted as a victory: We celebrated another baby shower at work.  Okay, the "baby" is actually about a year old.  (We're really bad at party planning and quite the procrastinators.)  Someone bought pizza and ice-cream cake.  I opted for a salad with chicken, olives, & hard boiled egg instead.  I have no regrets!  Snack: Banana & prune.  (Sounds like an old lady diet, huh?  lol.)  For dinner, I had leftover sweet potatoes, hot tea, & a yogurt.  I tried a new flavor and have to say, it tasted more like a dessert than a protein:

 

Very yummy!

Exercise: I got in a good 30+ minute fast-paced walk after work.  It was a bit chilly out tonight but the walk warmed me up. 

I've had some very positive responses from people by email, in an online community message board, and on Facebook.  I really appreciate the resources that people have been sending.  I am going to take time to go through them and post as appropriate.  My father sent me a recipe for scallops that I hope to try this weekend.  I will be sure to post pictures (as well as the recipe, if it turns out well)!  One friend sent me a message last night that was really touching.  When someone goes out of their way to share with you that something you wrote inspired them, if even in a small way, it's a real blessing.  Her words probably had a greater impact on me than the other way around.  That was cool, and motivating!  So to my friend, thank you for inspiring me!  :>)  I won't share the entire message, but with her permission I am posting part of it because I liked the way she dealt with cravings:

"...While I am not quite ready to eat quite so healthfully, I am making small changes. I have always eaten fruit 3 times a day, and I love running, biking, swimming and do one or the other every day, but my eating habits are less than healthy a lot of the time. However, I haven't purchased any candy in 2 weeks! Major for me! I do miss those chewy snacks, but I brush my teeth instead when I want to eat them!! I am learning that sugar is a drug and it is very addictive. I'm just sticking to a few dark chocolate kisses each day and trying to make healthier choices."

Sugar is a drug!  That is so true!  “If sugar were to be put on the market for the first time today, it would probably be difficult to get it past the FDA”  (Kathleen DesMaisons Potatoes not Prozac, as cited by Marie-Hélène Lyle: The Reclassification of Sugar as a Drug. Lethbridge Undergraduate Research Journal. 2006. Volume 1 Number 1).   

"A drug is defined as “any absorbed substance that changes or enhances any physical or psychological function in the body” (Liska, 1986). For example, as Weil and Rosen state, “Most people would agree that heroin is a drug. It is a white powder that produces striking changes in the body and mind in tiny doses. [...] Sugar is also a white powder that strongly affects the body, and some experts say it affects mental function and mood as well” (1983, p. 9). But the one substance is highly stigmatized in North American culture, whereas the other is highly accepted. Why then do we make a distinction between the two? Often it is easy to make a distinction between good and bad drugs. For instance, we tend to label prescriptive drugs as being good drugs, and drugs taken for the sole purpose of pleasure, such as heroin and alcohol, as bad drugs (Weil and Rosen, 1983, p. 9-11). This qualitative distinction is not based on scientific or medical reasoning, but rather on arbitrary religious and cultural beliefs or political and historical factors. ² “The difference between Prozac and Ecstasy is mostly a matter of marketing” (South, 1999, p. 3)" (Marie-Hélène Lyle: The Reclassification of Sugar as a Drug. Lethbridge Undergraduate Research Journal. 2006. Volume 1 Number 1).     

The article (above) is a short read.  I recommend clicking on the link.  Although the source is an undergraduate research journal, the author makes compelling evidence for the reclassification of sugar as a drug.   


Brushing teeth to avoid overeating is a smart way to deal with cravings.  I have heard others talk about doing this and finding success.  There is something about having a clean, minty mouth that makes me less likely to eat.  I want the feeling of clean teeth to last more than a nanosecond!  (I find flossing has the same effect.)

My friend already engages in healthy habits: Eating fruit 3x per day and regular exercise, for example.  And now she is limiting the sweets.  When you get other healthy habits in, especially exercise, you can afford a treat now and then.  That's the neat thing.  We don't have to be eating "perfectly healthy" 100% of the time.  That might get a little boring.  But making healthy choices 80% of the time is better than 0 or 10 or 20%  (you get the picture).  Kudos on the positive changes!! 

Well, I'm tired but inspired.  ;>)  So I will end my blog for the evening.  Thank you again for all those supportive comments.  I appreciate it!  Ciao for Now!!

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Feb. 14, 2012: Valentine's Day!

How many of us thought Valentine's Day was a Hallmark holiday?  Or just another excuse to indulge in a box of chocolates??  (I used to use that one a lot, lol!)  I couldn't recall the story behind the traditions so I googled it.  The legends of the holiday's origins are interesting.  Here's a little blurb on the from history.com: 

The Catholic Church recognizes at least three different saints named Valentine or Valentinus, all of whom were martyred. One legend contends that Valentine was a priest who served during the third century in Rome. When Emperor Claudius II decided that single men made better soldiers than those with wives and families, he outlawed marriage for young men. Valentine, realizing the injustice of the decree, defied Claudius and continued to perform marriages for young lovers in secret. When Valentine's actions were discovered, Claudius ordered that he be put to death.

Other stories suggest that Valentine may have been killed for attempting to help Christians escape harsh Roman prisons, where they were often beaten and tortured. According to one legend, an imprisoned Valentine actually sent the first "valentine" greeting himself after he fell in love with a young girl--possibly his jailor's daughter--who visited him during his confinement. Before his death, it is alleged that he wrote her a letter signed "From your Valentine," an expression that is still in use today.

(Retrieved on 2/14/2012 from http://www.history.com/topics/valentines-day.)

Tradition: I appreciated how today's holiday traditions played out at work: One of our dear social workers took on the role of mystery chocolate cherub.  She secretly and strategically planted chocolates on her coworker's desks, but purposefully passed mine.  Her coworkers enjoyed it.  She knew I was watching my weight and didn't want to tempt me.  She almost sounded apologetic or second guessed her reasons for not leaving me any.  I really appreciated that she was so thoughtful about everyone.  She cared and respected me enough to not just assume I would appreciate the treat.  That was neat.  It is okay to care about people and not give them treats on holidays.  :)

Value of Food: The majority of people I knew grew up in homes where occasions typically centered around the food.  And often, in listening to stories of older generations, I have learned that people often celebrated with food and celebrated food itself, in part, because they lived through experiences of not knowing when they would see their next meal.  They knew what starvation might feel like.  Food brought people together.  It truly was a thing to celebrate.  Times are different now.  For most of us, having food is not so hard to come by.  In fact, processed foods are way too easy to come by.  Talk with people who have lived through hard times, depression, war, etc., and they are keen to pick up on differences in attitudes of the younger generations (pardon the over-generalization).  Let's face it; we are more likely to treat food differently, and too often, with a lack of respect and appreciation for its value.  We don't have to follow the same traditions that our families did with regard to how we celebrate with the quantities and types of foods.  But we can still enjoy and celebrate the experience of food!  We can appreciate its value.  Rather than let tradition die, we can change it up and make it healthier!  (Or make changes in the quantities that we prepare.)         

Back to Valentine's Day: I appreciated that I didn't have to get caught up in the commercialism.  At the same time, I enjoyed listening to the varied reactions to the holiday.  There were those with a "bah, humbug" attitude, which always makes me chuckle (and join in from time to time).  There were those who seemed to have difficulty grasping that my idea of a good Valentine's Day was coming home in time to cook a good dinner, spending a little quality time w/my cats, and then spending time on the computer.  I heard several people talk about their plans for the evening; it was nice to see effort being made to share a special moment together to make the occasion count.  Some couples with children disagreed on the "meaning" of the day.  Was it all about the children, the dozens of cards, cut outs, treats, and decorations?  Or was the intention of the holiday geared more toward couples and romance?  Could it be both?  Is there really any hard, cut & dry rules?  We make of it what we want to make of it.  In listening to some complaints about expectations that appeared to have gone south, it seems one thing became clear: If there is someone you really care about, it is  important to be able to communicate effectively with that person.  Listening is just as important as sharing.  And being open to hearing who the other person really is, and not just who we try to make them be, is vital.

Wrapping it Up:  I worked hard today, but also enjoyed my day.  I gave myself a break from the gym this evening.  My food choices fell within my daily goals/limits:  Breakfast: Kashi Autumn Wheat cereal, almond milk, water with a touch of juice, and coffee w/half & half. (Won't give up my half & half!)  Lunch break I enjoyed conversation with a dear friend at a local restaurant: Greek salad and coffee.  Dinner: Salad with avocado, with onion, broccoli, and sweet potatoes broiled & brushed w/olive oil & spices (curry powder, red pepper flakes, Italian seasoning, garlic, etc.).  It's a quick and filling meal.

 However you chose to spend your day, I hope it was a  

Happy & Satisfying Valentine's Day!         

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