Can You See Your Own Glory?

I found a quote from poet Maya Angelou today that resonated with me:

“I don't know if I continue, even today, always liking myself. But what I learned to do many years ago was to forgive myself. It is very important for every human being to forgive herself or himself because if you live, you will make mistakes- it is inevitable. But once you do and you see the mistake, then you forgive yourself and say, 'well, if I'd known better I'd have done better,' that's all. So you say to people who you think you may have injured, 'I'm sorry,' and then you say to yourself, 'I'm sorry.' If we all hold on to the mistake, we can't see our own glory in the mirror because we have the mistake between our faces and the mirror; we can't see what we're capable of being. You can ask forgiveness of others, but in the end the real forgiveness is in one's own self. I think that young men and women are so caught by the way they see themselves. Now mind you. When a larger society sees them as unattractive, as threats, as too black or too white or too poor or too fat or too thin or too sexual or too asexual, that's rough. But you can overcome that. The real difficulty is to overcome how you think about yourself. If we don't have that we never grow, we never learn, and sure as hell we should never teach” try to lose weight.
(Strikethrough mine, obviously. All the bolding is mine, too.)

I forgave myself for years of obesity some time ago, but the inherent tendency to beat myself up over things lingers. This quote reminded me that moving forward requires stepping out of the past. It also reminded me that my value to the universe is not based on a scale number, a tape measure, a squishy belly, or anything else having to do with my physical make up. The same is true for YOU, and I hope with all my heart that you know that.

I'm off to the mirror to behold some glory. Join me?

Savor: Mindful Eating, Mindful Life (Book Review)

Disclosures at end of post.

If you've been reading here for any length of time, you know that learning to be mindful about my actions (and inaction) played a large role in my successful weight loss and continues to work well for me with managing my weight. It's an ongoing project and I still have work to do. While I continue to build a better habit of mindfulness of what I'm doing, I also want to learn more about being mindful of what I'm feeling.

Knowing that, you can imagine my delight when I was asked to review Savor: Mindful Eating, Mindful Life,co-authored by Zen Buddhist Master Thich Nhat Hanh and Dr. Lilian Cheung, a Harvard nutritionist.

Savor is a remarkable book that offers much more than the eat-less-move-more advice for dropping a few pounds. Combining ancient Buddhist wisdom and the modern science of nutrition, the authors say that, while eating healthy and increasing movement are important, how we eat, move, and think is every bit as critical if we are to change our behaviors and achieve full success. It's an approach that might hold a few keys for those like me who "woke up fat one day" and then couldn't figure out how to fix it.

There are three primary segments to Savor:
- A Buddhist Perspective on Weight Control
- Mindful Action Plans
- Individual and Collective Effort

These are followed by a wonderful resource (print and online) section as well as further discussions of mindfulness principles.

While I enjoyed Savor in its entirety, I lovedlovedloved the first section and believe it will help me improve my own mindfulness practices. The parables and stories used to demonstrate the principles being discussed were especially helpful, and I really appreciated that the "tone" throughout this section was kind and encouraging.

The section on developing mindful eating, moving, and living plans was also helpful. It contains many suggestions on dietary intake (some I agree with, some I don't), as well as helpful counteractions to some of the roadblocks we put in our way. I do appreciate that while the authors recommend a plant-based diet only (citing health and environmental reasons), they also include helpful suggestions for readers who do eat meat.

The final section of Savor discusses individual and collective efforts, the interconnections of our behaviors with those of the world around us, and ways we can work to improve our communities and our world. Within it are fascinating examples of how seemingly small actions by various individuals have had profound effects on communities.

If you're wanting to explore how living more mindfully might enrich your life, I highly recommend you check out Savor. It supported some of the things I've already learned and introduced a whole host of new ideas and directions to follow. You just might find some answers, too!

Intrigued but still undecided? Check out what these bloggers thought about the book.

Disclosures:
- I was invited to participate in this book tour by the kind folks at TLC Book Tours, who provided a complimentary copy of the book. No other compensation was requested, offered, or received.
- Book link is through my Amazon affiliate account.

A Bit of Redirection

All memory of what I intended to post when I sat down here just evaporated. It's not that I forgot (though that's certainly happened plenty of times.) No, what happened was that I skimmed a couple of feeds and stumbled upon one of the best posts I've seen in a long, long time. It literally took my breath away.

And when I could breathe again, I knew that I had to share it with you as we head into the weekend. Someone (perhaps several someones) need to read this post far more than anything I could come up with tonight.

So, run (I said, RUN!) check it out: Pamela Slim's: You, Less Than. I hope you enjoy it as much as I did!

Wishing you a joyful weekend and the blessing of remembering who you are.

Duped, But Wiser For It

A few weeks ago I ended a post with a photo of some turtles I spotted while on my bike ride. In particular, I was delighted by these little cuties:



I thought I was pretty lucky to be in that place at that time, to capture the sight. What a gift!

Imagine my surprise when I was walking the same trail last week and came upon...the exact same sight! What luck!

That's when the voice of wisdom jumped in and said, "This cain't be right." (My voice of wisdom is a little bit country.) When I'd ridden past the bayou previously, I'd actually done little more than spot the turtles, snap a photo, pause to count my blessings at being there in that moment, and then hop back on the bike to continue my ride. On this, the second sighting, I took the time to get a little closer, really look at the bayou, and wonder.

What were the odds that days and days after my initial discovery, I would once again see four turtles, in the exact same positions, complete with retracted head on second-from-right turtle and fallen branch hanging over the log.

And wasn't it the teensiest bit strange that other turtles in the bayou were diving off their sunning spots left and right as I tromped daintily made my way down the path. Why did these turtles almost seem to be posing?

And why do they look so completed and totally tried out, like...resin or concrete?

Yep, you guessed it: they're fake. Decorative turtles only. I have no idea why they're out there, or why I couldn't see that they were fake on my first visit.
I was so disappointed, and more than a little embarrassed when I remembered that I had excitedly posted a photo here.

But then I remembered that of all the people in my universe, this group might be more likely to understand this desire to believe in something, even if it seems too good to actually be true. I'm sure there's more than one person reading here (besides me) who has heard a sales pitch for one of those lose-weight-without-exercising-or-cutting-your-calories products and at least considered buying the product. And possibly a few who did buy it. :)

So, I'm thinking this turtle news may give you a chuckle and a memory of a time when you fell for something that wasn't actually real.

It's also a good opportunity to remember that sometimes things are real and true, even though we can't see them. Things like progress toward our goals, to name just one example. It's sitting there right in front of us, but we're off looking at fake turtles (see: scale and tape measure) and can't see our successes.

Real or not real. It's worth slowing down a little to make sure we understand what we're seeing, don't you think? :)

For Your Consideration: A Day of Rest

Now that I seem to be past the worst of my allergy/sinus woes, I've got an Energizer Bunny thing going on. And on and on. As with most things, this has both positive and negative effects. Yes, I'm getting things done, but I have to wonder what that costs me sometimes. All that activity is good for my body and my to-do list, but what about my mind and soul? Am I doing enough to ensure that they get the attention they deserve? I'm guessing that 15 minutes a day of doing nothing and a new-to-me annual Lenten observance probably aren't sufficient for maximum mental and emotional health. And since one of the big lessons learned in losing my weight and maintaining the loss was the importance of nurturing body, mind and soul, it's time for some re-thinking.

Enter: The Sabbath Manifesto.Have you heard of this movement? It was created by a group of Jewish artists belonging to a group called "Reboot", which is attempting to adapt Jewish culture and traditions to modern life.The Manifesto itself is a series of 10 principles designed help us "unwind, unplug, relax, reflect, get outdoors, get with loved ones and, if we’re lucky, get some booty, too. The ten principles are to be observed one day per week, from sunset to sunset."

What I like about this project is that it's so all-inclusive. You don't have to be Jewish (or even particularly religious, for that matter) to benefit from a day spent unplugged and focused on self, family, and friends. You can adapt these principles to your current Sabbath day, or if you're not religious, choose any day to practice them.

You can also interpret the principles in ways that have meaning to you. For example, principle #1, Avoid Technology. For some, there are religious or cultural requirements for what technologies they can or can't use, but for many of us, this principle will have different meanings based on our needs and desires. If you want it to mean "avoid technology except to connect with long distance relatives or friends", that's fine. If I want to go completely off the grid, that's fine, too.  (Though not likely to ever happen, to be honest.)

The purpose of a sabbath day (in addition to worship, for some) is to make time for relaxation, reflection, and restoration. By making it a structured part of our week, we ensure that we don't get so caught up in attending to our physical needs and desires--and those of others--that we lose ourselves along the way. If we're going to be truly healthy and fit, we need all three pillars standing tall: body, mind, and soul.

I'll be exploring this project in my tried-and-true tippy-toe way, by tackling a few principles at a time, tweaking them into something that works, and then adding more. I'm looking forward to the experience! Especially that #8 - Eat Bread. :)  (Just kidding. I'm still pondering what that one means to me and how I'll observe it in a meaningful way.)

So, without getting too personal (yeah, why stop now), do you take a full day each week to "unplug"? If you clicked the link to check out the ten principles, do they seem like actions that would add benefit to your life?
Any tips or ideas on how to implement them?

I know, I know: too many questions, not enough time. :)

Wishing you an awesome weekend, and a Very Good Sabbath, if you observe!

Help for the Fashionably Clueless?

Adopting a healthier (mostly) lifestyle helped me lose weight, and as a result, I've seen big benefits:

• Lower blood pressure
• Stronger muscles
• Greater self-confidence
• More energy for things I want to do

Surprisingly (or not), I didn't see any real progress in these areas:

• Meeting and, absent any silly pre-nup, marrying George Clooney
• Developing any sense of fashion or style

The former was slightly outside my control (although I did drive all the way to Los Angeles last year), so I'm not surprised it hasn't worked out well. Nor especially disappointed. He's already been cheating on me with some Italian woman, so it's not likely our relationship would have lasted anyway.

I was, however, bewildered by the lack of improvement in fashionistic intelligence. During my 20+ years of plus-size shopping, I was convinced that if I could somehow lose my excess weight, cute outfits would magically appear to me, everything would fit properly, and I would be even more adorable.

Needless to say, that didn't happen. Oh, I'm still adorable, but it's mostly on the inside. And I'm okay with that (thrilled, even.) So what if my wardrobe consists mostly of jeans, t-shirts, and workout wear? Who cares if I have four pairs of running shoes and five pairs of flip-flops in my closet, but not one single pair of spiky heels? Not me!

Well, not much. Every now and then, I wish I could match up my adorable inside with my Über-casual exterior, so when I saw this book at the library, I grabbed it like the proverbial drowning woman grabs at a straw.

The rose should have been a clue. I didn't notice it when I picked up the book, and I don't like the message (real or imagined) that it sends. No WAY do I want to look that thin!

But since I 'd already checked out the book, I decided to flip through it for some helpful tips. Surely, out of 330 tips, I'd find something useful!

Results were mixed, but entertaining. For a few minutes, anyway.





Potentially useful tips:
#38: "Never repeat a shape you want to disguise. If your face is round, avoid a round hat. If your face is large and square, avoid a large, square collar or pin."
This is also true of eyeglass frames, and possibly more useful since I don't wear hats (other than baseball-style caps) or large pins of any sort.

#73: "The V-neck pullover sweater can look great on every figure type! Wear it long, of course, but not wide or sloppy."
They had me until that 'sloppy' part. Plus, this tip doesn't do me much good with a) Spring, and b) stores that carry a full line of scoop- or boatneck style sweaters, but I'll keep it in mind for next year.

#131: "If you are tugging and pulling at clothes--they don't fit! You shouldn't even be aware that an article of clothing is on your body."
I'm guilty of excessive clothes-tugging. Sometimes I'm just hell-bent on wearing something, even when it doesn't fit well.

#155: "Do not always wear drab colors. You may look a bit thinner, but you'll feel drab as well."
As someone who owned almost 40 pairs of black pants at one time, I can attest to some truth in this tip.

Dubious tips:
#20: "A large, bulky label can create an unwelcome bulge behind the neckline."
Maybe it's just me, but of all the bulges I'm concerned about camoflauging, the back of the neck really isn't a priority.

#27: "Stirrup pants are a great addition to your wardrobe."

That one had me flipping back to the copyright page. Nope, it was published in 2002. Didn't stirrup pants go out in the 80s? Never mind that I wore them well into the 90s, I just thought we were done with them. (Juicy Couture says no.)

#35: "Know the widest part of your body and don't wear tops that end there."
Not a problem. My shoulders are the widest part of my body.

#42: "Fabrics such as velvet, velour and corduroy actually reflect light--and are therefore not recommended."
So if you've been wearing your velour running suit over your stirrup pants, you can't say you haven't been warned.

#3:  "Clothes should fit loose and easy at your trouble spots. Do not wear clothes that are too tight!"
#71: "[The] Lycra/stretch Coolmax fabric will stretch practically forever without losing its shape."

It's a self-published book. I'm sure a professional editor would have noticed the contradiction. An amateur bulgy person (even yours truly) knows that one should not be stretching one's clothes "practically forever" if one expects to look good.

Confusing tips:
#50: "Wear coats a bit on the long side. This is important."
They don't say why, and I'm afraid I'm going to inadvertently unleash Armageddon by wearing my hip-length coat.


Unfortunately, I can't share any tips beyond #176: A brightly colored purse or leather bag can be fun and take attention away from a heavy figure."
This is when I threw the book across the room. (Note to librarian: It wasn't damaged.) I may not know fashion, but I do know that my ginormous handbags never, ever hid the fact that I was 100 pounds overweight.

I'm sure the authors of the book meant well, but their best advice was contained in a single tip: #28: "A smile is the fastest, most efficient, most inexpensive way to improve your appearance.
I do this one a lot, and I do look better. Feel better too! (Oddly enough, the people around me seem to feel better as well, making this one a definite fashion-forward tip!)


Those times when I'm able to put together a marginally stylish outfits are nice, but I've come to realize that I'm much happier in my jeans and t-shirts than I am worrying about finding the latest trendy clothes in a size/style/color that flatter me.  I'm looking at it as acceptance, rather than surrender. What's most important to me is that I feel comfortable and confident and healthy.

Besides, I'm still adorable, no matter what I'm wearing. (Tip not in the book: So are you!)

But only if a smile is the brightest accessory!

Mea Culpa: Re-Evaluating The Diet Cycle

I owe Larkspur a kidney. Or maybe just a chocolate Easter bunny. Something, anyway. In her post yesterday, she discussed an article I linked to last week, an article I apparently read after a hit on the crack pipe.

The article in question is the one on Diet Cycling. When I read it, I thought the author's focus was on eliminating severe restrictions in our diets, to instead move toward replacing unhealthy foods with healthy ones. Since that's what I've been doing (and continue to do) and it worked so well for me, I agreed heartily. My yo-yo years of "dieting" were caused, in part, by eliminating everything I liked and trying to force myself to eat foods I didn't like. Overwhelmed with the stress of denial, I'd eventually fall off the wagon. And that's what I thought the article was saying.

After reading Larkspur's post and re-visiting the article, I see that I missed a primary point with which I emphatically disagree:

"If you’ve ever been on a diet where you restrict your food intake and avoid specific foods, but allow “cheat days” to release the restrictions, that process can be very dangerous."

Yeah, well, crossing the street can also be dangerous, but most of us manage to do it frequently and with great success. Or maybe we're just lucky. Whatever. The point is that many people (specifically, Yours Truly) manage to have splurge meals and lose weight AND keep it off (though, not without the occasional Squish Belly.)

I apologize (profusely!) for not reading the article more closely and processing more completely the fact that it was, at least partially, in direct contradiction to the "tippy toe approach" I advocate so strongly. Those of you who've been hanging out here awhile know I love my splurges and have them regularly. Between my SMART splurging and my beloved Cake Day, I'm able to have fond favorites often enough to keep me happy, but not so much that I gain weight. It's worked for me so far, and I'd hope it would work for you, if for no other reason than I hate to think of you living without {insert your pleasure here} forever!

And that brings me to the point of the lovely Larkspur's post, which is that we're all different people and what works for one will not necessarily be the best solution for someone else. When we find something that works for us individually, we should embrace it for all its worth, regardless of articles like this that would seem to imply we're doing it wrong. (Don't I wish I had a dollar for every time someone told me I couldn't lose weight eating carbs!)

One of the things I love most about participating in our awesome online fitness world is the giving and receiving of ideas and suggestions. I do both freely and gladly, but always from the perspective of what works for me now and what's likely (or not) to work for me in the future. (Sorry, vegan pals!) Should I ever suggest something to you, please know that it is merely for your consideration and not meant to imply that you're doing it wrong.

As for the advice you give me, I always take it in the same vein. If you do indeed think I'm doing it wrong, you're going to need to say so outright. I don't read between the lines so well. As is abundantly clear in the fact that I recommended a habit that I don't follow myself. Again, my apologies for that little mishap!

I'm off to pay penance by forcing myself to lie upon my bed with my eyes closed for a half hour. It's tough, but that's life in my own personal Blue Zone.

Re-entering the Work(out)force

Completed my second workout at the new gym today to great success. *pats self on back* Within five minutes of arriving, I was approached by a chatty helpful gentleman member, who offered to answer any questions I might have. He apparently is the resident cheerleader, as I saw him speaking to pretty much everyone there at some point. That's a nice departure from the old gym, where I felt like the lonely little gym bunny.

I'm somewhat surprised that I'm able to use the same weights that I used when I last worked out at the gym. Apparently, my random at-home workouts and functional exercise served me well. (That's nice to know for those times when my to-do list trumps the gym.) I haven't pushed too hard so far, limiting my strength training to 30 minutes. If I don't notice any significant aftereffect tomorrow, I'll add the other 15 minutes in and be back to where I was. Yaaay!

One thing I did let slide a little too much this week was the post-workout stretching. Lesson learned. I'm okay with muscles that protest a little the day after a workout, but they shouldn't actually hurt. Not if I'm using proper form and stretching adequately.

Tomorrow is supposed to be a gorgeous day, and I'll do either a long walk or a bike ride. Or maybe both. :)

But that's tomorrow. Right now, it's time for dinner (tuna salad and tomatoes and celery and salsa--oh my!, followed by a yogurt/chocolate granola sundae)! But before I go, let me declutter the starred items of interest from my reader:

How to Get Back into Your Routine after a Break, from DLM. While I didn't take a full break from exercise, I did break the routine I'd used for a year-and-a-half. This pretty much summarizes my approach to re-establishing my schedule.

A brilliant rant on plus-sized shopping at Wisebread this week. I'm keeping it starred as a reminder that I do not EVER want to deal with plus-size shopping again!

Rebecca Critchfield explained why Diet Cycling Leads to Overeating, Anxiety and Withdrawal and got a big Amen! from me. Seriously, it took me my whole adult life to figure this out. Where was Rebecca 20 years ago? She could've saved me a lot of turmoil.  :)

You know what? It's Spring! (Or Autumn!, depending on your hemisphere) and you should be outdoors, not indoors reading blog articles. No matter how good said articles might be. So be gone! Get out and move, or just soak up some Vitamin D and be still. Whatevery you need.

Happy Weekend!

Where Feeling "Blue" is a Good Thing

Yesterday was a cold, rainy, gray, dismal, life-sucking Monday. All day long.

Wrapped in lethargy and and a fuzzy blanket, I did manage a brief virtual escape to Ikaria, a Greek island that is also one of the world's five so-called Blue Zones, where natives regularly live vibrant, active lives well into their 90s. Looking out my window at the steady rainfall, I couldn't imagine wanting to live that long, but I knew that was just a fleeting thought. Longevity is a very good thing and quite desirable.

My all-too-brief visit to Ikaria was accomplished via an article in AARP magazine*. It piqued my interest and I found an interesting and short report on Ikaria in this edition of NPR's All Things Considered.

AARP's article recommends following these healthy habits, which are common to Ikarians and other "Blue Zoners":

Graze on greens More than 150 varieties of wild greens grow on Ikaria. Some have more than ten times the level of antioxidants in red wine.

Sip herbal teas Steeping wild mint, chamomile, or other herbs in hot water is a lifelong, daily ritual. Many teas lower blood pressure, which decreases the risk of heart disease and dementia.

Throw out your watch Ikarians don't worry about time. Work gets done when it gets done. This attitude lowers stress, which reduces the risk of everything from arthritis to wrinkles.

Nap daily Ikarian villages are ghost towns during the afternoon siesta, and science shows that a regular 30-minute nap decreases the risk of heart attack.

Walk where you're going Mountainous terrain and a practice of walking for transport mean that every trip out of the house is a mini workout.

Phone a friend With the island's rugged terrain, family and village support have been key to survival. Strong social connections are proven to lower depression, mortality, and even weight.

Drink goat's milk Most Ikarians over 90 have drunk goat's milk their whole lives. It is rich in a blood-pressure-lowering hormone called tryptophan as well as antibacterial compounds.

Maintain a Mediterranean diet Around the world, people who most faithfully stick to this region's diet—a regimen high in whole grains, fruits, vegetables, olive oil, and fish—outlive people who don't by about six years. The Ikarian version features more potatoes than grains (because they grew better in the mountains) and more meat than fish (because the sea was a day's journey away).

Enjoy some Greek honey The local honey contains antibacterial, anticancer and anti-inflammatory properties. (Unfortunately, the health benefits of Ikarian honey do not extend to American honey, as far as we know.)

Open the olive oil Ikaria's consumption of olive oil is among the world's highest. Residents drizzle antioxidant-rich extra-virgin oil over food after cooking, which preserves healthful properties in the oil that heat destroys.

Grow your own garden (or find farmers' markets) Fruits and vegetables eaten soon after picking are higher in compounds that decrease the risk of cancer and heart disease.

Get religion Ikarians observe Greek Orthodox rituals, and regular attendance at religious services (of any kind ) has been linked to longer life spans.

Bake bread The island's sourdough bread is high in complex carbohydrates and may improve glucose metabolism and stave off diabetes.

I'm pleased to report that I'm already doing several of these, in one form or fashion, and I see a couple that I could probably incorporate into daily life, namely more grazing and tea drinking. I'm also planning to have a few tomato and pepper plants this summer, if that can loosely be considered a "garden." The religious rituals probably aren't going to happen, but I am spending more time in meditation and contemplation. That may be as close as I get on that one.

What about you? Which of these habits do you already practice? See any you think you might be able/willing to give a try?

Dan Buettner, author of the AARP article, is collaborating with bunches of people to try to bring these habits to U.S. communities. Check out his website, appropriately called BlueZones.

I'm off to practice one of the most enjoyable "blue" habits: a nap!

*For the record: while I am technically old enough to belong to the AARP, I do not. Call it denial, if you will, but I feel much younger and refuse to join until I feel old enough.

Spring is Springing and So Should We

I'm beginning to see signs of Spring. Exhibit A, the view from Home Depot's parking lot (with apologies to man behind me waiting for me to find my iPhone):

Isn't this a lovely sight? Such promise in these blossoms. I always feel such a sense of renewal and hope when Spring rolls around. That may be one of the factors in why I was suddenly successful in shedding my weight: I started in Spring.

I'm not sure where we ever got the idea that January was a good time to begin a weight loss or healthy diet plan. It's such a dismal time of year, at least here in Memphis. Cold, gray rainy days. Mostly lousy fresh fruit and veggie selections or too pricey to be enjoyed in abundance. Valentine's Day. Horrible time for yours truly to really get enthused or focused on health when I mostly want to curl up with Cheetos and a good book and wait for the pizza guy to stop by.

Spring is a different story! Warmer weather, lots of sunshine to accompany the seasonal rain, and fresh, luscious strawberries at affordable prices, soon to be followed by cantaloupe and tomatoes. (Except this year, when we've been warned that Florida's tomato crop was damaged. *mourns*)

If you're one of the gazillion people (formerly including ME) who started the year with a healthy bang and now feel your spirits fading, you might benefit from the article that follows, which I previously published last year as part of my Makeover Monday series. Not to be immodest, but I got a teensy motivational bounce out of re-reading it.

Spring Cleaning on the Inside

(originally posted on 3/16/09)

Think about your life (health, fitness, relationships, career, finance, etc.). Where are you now? Where do you want to be? Why aren't you there? Don't beat yourself up over it; just ponder the matter and see if any of these nasties have crept into your life:

Excuses: We're probably all guilty of making excuses for ourselves when we're trying to justify something we should or shouldn't have done. Surely, it's not just me. (Antidote: When you catch yourself making an excuse for something, ask, "Is this really true, or am I just making myself feel better?")

Rationalizations: Did you know that another way to spell "rationalize" is "rational lies"? These are the thoughts and words we use to give ourselves permission to do something we know is wrong. (Antidote: Unrelenting honesty with yourself. YOU know the truth about your efforts.)

Unfair Limitations: Many, perhaps even most, of the limitations we face are self-imposed. Why we would do this to ourselves, I don't know, but we do. (Antidote: Ask yourself, "If I didn't have xxx in my way, what would be by next step? Then figure out how you can do it--or some form of it--anyway.)

Regrets and Resentments: Writer Malachy McCourt once said, “Resentment is like taking poison and waiting for the other person to die.” Holding on to past haunts and hurts prevents us from moving forward. (Antidote: Forgive yourself and any others involved, and focus on the future. At minimum, let it go.)

Procrastination: "Someday" thinking is fun for thinking about the lottery. For managing our lives, it doesn't work so well. (Antidote: See Makeover Monday: Getting It Done.)

RightThisMinute Thinking: We all want to see results fast. Whether it's successful weight loss, financial security, starting a family, or any host of other desires, many of us have a tendency to want to get it done rightthisveryminute. We should be applauded for our energy, but doing things too quickly can cause us to do them in a way that's unhealthy, inefficient, or ineffective. (Antidote: Patience. Focus on progress, not the goal line. Unless, you're looking at the goal line, of course, and then it's eyes on the prize time!)

These evil little habits have a way of creeping into our lives and derailing our progress. Join me this spring in spending a little time with a mental broom and dustpan, eliminating this clutter from our lives. Note that I didn't say we'd eliminate it for good. Old habits die hard, as the saying goes, and I'm sure we'll all face these pesky demons again at some time in the future. We're savvy enough to know that and strong enough to defeat them.

♣♣♣♣♣♣

I hope you found something helpful in all that and wish you much success in tossing the nasties and moving forward. I've definitely got a bit more "Spring" in my step this week!

5 Weight Loss Habits I Ditched and 6 I Adopted

I was overweight for most of my adult life. After years of habitual dieting, I worked myself into the obese category. Way to go, Cammy!

At some point, I parsed a clue and realized that the customs and habits of "dieting" really weren't working so well for me, and I decided to ditch them. See if any of these habits look familiar to you:

Habit #1 - Changing Everything at Once
I've blogged about this before but it's worth repeating. If I woke up one morning to a to-do list that included painting the house, cleaning out all my closets (*shudder*), washing my car, balancing my checkbook, mowing the lawn, and repaving the driveway, I'd run for the hills. Why I ever thought I could one day wake up and completely overhaul when, what, and how much I ate, add in an hour of heavy exercise, and magically erase all stress from my life with a snap of my fingers, is beyond me.And yet, I did just that. Over and over again. I overcomplicated the process in a big way, and I got bigger as a result.

New habit: Incremental changes. I think of it in terms of layering, or shifting. Smooth and steady progress, with a small jolt or two for kicks and giggles.

Habit #2 - Focusing on weight-based goals only. Y'all know my thoughts on this! But let's go for a refresher in case anyone new is dropping in. I'll be brief(ish). I can't control my weight; it's as simple as that. I can eat healthy, healthy, healthy and gain two pounds. I can sneak in a few treats and lose a pound. Throw in an extra workout, and stay the same. The scale makes no sense sometimes. My previous inability to understand that was frustrating, demoralizing, and ruinous.

New habit: Focus on action-based goals. Ah, these are the goals I have almost 100%.control over. Staying within my calorie range or accomplishing my 6-times-a-week exercise schedule is up to me. It's my choice whether I'll have grilled chicken or fried, one ounce of chocolate or one bar, a 2-mile walk or 3, and so on. Weight loss or maintenance follows eventually, even though it does lag behind sometimes.

Habit #3 - Setting impossible standards.
I swear, I am a reasonably intelligent person. Smart enough to know that a square peg and a round hole are a mismatch, anyway. Yet time and time again, I tried to force myself to eat foods I didn't like (some I loathed), day in and day out. Anyone who was on one of the early Weight Watchers plans will remember the days when you had to eat liver once a week. *pause for gag reflex to subside*  As weeks of joyless meals passed, I would eventually have something "forbidden", thus breaking my "perfect record."

New habit: Eat foods I enjoy in healthy portions. By no longer trying to follow other people's diets, I've  eliminated the pursuit of perfection, a race I was never going to win no matter how hard I tried.

Habit #4 - Hoping for Success, Looking for Trouble
While there's certainly merit in being aware of potential stumbling blocks, I spent more time worrying about the possibility of failing than I did enjoying my successes. What happened was that small blips were magnified far beyond their importance (with zero credit for even trying), and eventually all I saw were the failures.

New habit: Be on the lookout for successes, and celebrate the small victories every bit as loudly as the greater ones. When troubles arise (and they WILL), look for the reasons for the problem and temporarily move the bar lower, or try something new, but always keep the primary focus on what's going right.

Habit #5 - Being So Serious About It All
I'm a person who likes to laugh. A lot. If I'm not finding the world around me to be entertaining enough, I'll make up reasons to give myself a giggle.  But "dieting" is Serious Business, with no room for fun and games, right? It's not possible to--dare I say it?--enjoy the process of learning about myself, trying new things (even when the results are comical), and discovering what I'm capable (and incapable, sometimes) of accomplishing. Yeah, right: Total Bullshit, if you'll excuse the expression. But that was pretty much my approach in years past. Fun and happiness could wait until I was "at goal".

New Habit: If It's Not Fun, Find a Way to Make it Fun! After all, this a life-transforming endeavor, and there is joy in every single moment! Do a face plant while trying to do a stability ball push-up? Laugh 'til you pee! Getting bored with the same old, same old? Invent something fun, like Cake Day, to push you forward. (Yeah, that's what it was, a motivational tool, NOT just a reason to eat cake.)  My point is that life is so very good, and we deserve to enjoy it NOW, rightthisveryminute, not at some (potentially) far-off time in the future.

I have one new habit that I'd never tried with previous weight loss attempts:
New Habit #6: Find a group of warm, witty, and wise folks with whom to share the process. Whether it's an in-person group like Weight Watchers, etc. or an online community like Sparkpeople, seek out a group of similarly-minded people focused on helping each other succeed. My choice: BLOGGERS ROCK! :)

As I've said before, I don't truly consider my previous, unsuccessful attempts to be complete failures. They might not have worked, but they did serve the invaluable purpose of showing me what didn't work. It was by linking all of those together and developing a new way of approaching the same issues that I dropped the 100 pounds.

Now, some of my new habits might not work for you, us being different people and all, but if you're struggling, I encourage you to take a look at what habits or processes you're repeating today that have proven not to work for you in the past. Can you think of a way that you could turn those habits into something with a greater chance of working? Wouldn't it be worth trying?

You might even get a giggle out of it.

For those of you who are on a strong path of finding your way, were there habits or methods you had to jettison to get here?

As alway, thank you for reading. I hope you found something useful!

Finding (and Keeping) the Mysterious Mr. Will Power, Pt 2/2

Yaay! You came back! With my yammering on about willpower yesterday, I was afraid you'd all go looking for sales on shoe laces. :)

Awesome, awesome comments yesterday! Whether you've found your path to willpower, are almost there, or are tippy-toeing along enjoying the view, your input is truly appreciated. Not to mention, oh-so-very-necessary. As we've long established in this community, what works for one doesn't always work for another. Seeing a variety of perspectives in one place is always helpful.

With that said, what follows is what worked for ME in moving from the perception of willpower as self-denial to a more successful viewpoint of willpower as self-control. If it reads like a bunch of hooey to you, that's fair enough. But if you're struggling and looking for a new approach to unleashing your willpower, I hope you'll give some or all of these actions a try:

1. Commit to doing something. Anything. Too often we get so caught up in contemplating our situation that we never get around to acting on it. Maybe we're a little scared of failing, or maybe we're hesitant about what might be the best way to proceed, or maybe it's something else entirely. Whatever the stumbling block, we spend our time thinking and not doing. So the first thing we need to do to even have a need for willpower is to commit to doing something. We can always tweak it as we go along.

2. Be realistic. I'll also toss in 'be honest' with this one. I've rambled on and on here about the need for reasonable, actionable goals, so I'll save you the repetition. If we're looking to change the way we think, eat, and move, we need to have a realistic and honest view of how we live our lives. Some things we might want to change within a specific time will require miracles, not just willpower. As a small example, if you have an hour a day of "spare time", three days a week, then it's going to be difficult to achieve a goal of six one-hour workouts each week. Why not set a goal of 45-60 minute workouts 3 days a week, and do that consistently until life presents you with more free time? (Oh, and honesty comes into play here if you're lumping tv watching or naps into the time outside "spare time.")

3. Put on your positivity glasses. As I wrote yesterday, I had a lot of spinning-wheel years operating under the belief that willpower meant self-denial (can't have this, have to do that), and that didn't work so well for me. My focus was on what I was giving up, not what I was getting. Duh. As I began to see and feel the changes in my body, I was able to shift my view of this endeavor as a series of exchanges: By replacing the majority of the unhealthy foods I was eating with more wholesome, nutritious fare, and spending more time moving and less time sitting, I would gain more energy and a more positive experience. That allowed for a wee bit of wiggle room for splurges, as needed, but kept the major focus on the positive results of a healthier lifestyle. It's what still keeps me "returning to center."

4.Expect problems. I'm not saying that we should go looking for trouble, but life does love to throw us curve balls. Knowing that they'll occur and having a back-up, or even a "muddle-through", plan will go a long way to ensuring that you'll get right back on track. Headed to a family reunion? Rehearse your answers to Aunt Mabel, who insists that you have another one of her award-winning quaudruple-chocolate muffins. Got a run planned for tomorrow a.m.? Decide today what you'll do if an early morning thunderstorm washes out those plans. Expecting roadblocks and having strategies in place to plow through them will limit the number of detours you take and increase your confidence in your abilities.

5. Practice, practice, practice. Way back in 1915, psychologist Edward Boyd Barrett suggested a series of will-building exercises (p.165) that on the surface seem trivial (e.g. to write "I will train my will" 50 times, to count and recount the same ten items for five minutes, etc.) but when practiced with consistency, strengthen our will and enable us to successfully take on more difficult challenges. (Note: I'm still reading this book, which is available in PDF or ebook format at no cost from Google in the link above, and I'm thoroughly enjoying it.) The idea is to start small and grow.

6. Keep it up! Momentum is a powerful force, and you'll find your confidence growing as you pile up the successes in building self-control. Boyd Barrett likens it to compound interest on a savings account. Success builds on top of previous success.

So there you have it. Just a few tips for building up your self-control and giving you the confidence you need to move forward, presented in my own rambling, somewhat chaotic way. Today, I'll blame it on paint fumes. :)

Have anything to add? Chime in! Not what you wanted to know? Sing out!

As always, thanks for stopping by. I do appreciate you!

{On a personal note: I'm behind on reading due to a bit of hectivity (hectic activity) on the homefront. I'll be catching up later today and this evening. I'm counting on you all to provide a nice break time from my to-do list, and I'll thank you in advance for it!:))

Finding (and Keeping) the Mysterious Mr. Will Power, Pt 1

I'm not sure how it happens, but it seems as though I frequently fall into conversations about weight loss with random strangers. I'm sitting or standing there minding my own business (or pretending to), and suddenly this person I've never met before knows I lost 100 pounds. It's not like I'm wearing a sign or running into buildings shouting it at the top of lungs. Not since the first month at goal, anyway. :)

Whatever creates this discussion and the subsequent disclosure on my part, the response is almost always the same, some variation of: "I'd love to lose some weight, but I just don't have any will power."

My response to my BFF-of-the-moment is almost always the same, too. Something along these lines: "I thought I didn't have any willpower either, but what I learned is that I had it; I just didn't understand it. It took some work, but I finally figured it out."

That's the point at which their eyes glaze over, and they scoot their chairs away or notice that there's a big sale on shoe laces in the next aisle. Note to self: Find an alternate word for "work."

Willpower isn't some inborn talent we're gifted with at birth. It's more a skill that we can develop and grow, and that does require some work. To a large extent, though, it's not hard work and well worth the effort. And the payback is ENORMOUS!

So why do we find this Mr. Will Power to be so elusive? Maybe because we don't understand it?

In days gone by, if you had asked me to draw a picture of willpower, I would have sketched my round self standing in front of a mountain of chocolate with my arms crossed and a little cartoon balloon saying, "NO! I DON'T WANT IT!"   Title: Willpower=self-denial!

Cut to a 100 pounds later, and my drawing would show my thinner, fitter self walking away from that mountain of chocolate with a tiny piece of yummy goodness clutched in her fingers. The cartoon balloon would say, "I'll come back some other time. This is enough for now." Title?

Willpower=self-control!

It only took me 15 years or so (maybe longer) to figure out the self-denial vs. self-control distinction for myself, and it may make zero sense to anyone else but me. That's A-OK by me; I'm not known for making a whole lot of sense. :) But in the event you're interested in how I moved from point A (failed self-denial) to point B (somewhat successful self-control, if I do say so myself), I'll cover it in my next post.

Meanwhile, your thoughts so far are welcome and appreciated. Agree? Disagree? Just trying to distract yourself from a snack attack?

Some Friday Topic Hoppin'

Greetings from the tiredest person you know. This home remodeling biz will definitely take the wind out of your sails. Having paid someone to paint both bathrooms, with less than remarkable results, I've decided to tackle the next paint project myself. They're two itsy bitsy rooms (guest/exercise room and home office)--what could go wrong? Next week should be fun. :)

In some good-Cammy news, I received the lab results from my recent doctor visit! I'm sharing them here as a measure of my success:

Results	Factor	Goal
168	Total Cholesterol	Less than 200 mg/dL
101	LDL ("Bad") Cholesterol	LDL cholesterol goals vary.
		Less than 100 is Optimal
		100 to 129 is Near Optimal/Above Optimal
		130 to 159 is Borderline High
		160 to 189 is High
		190 is Very High
55	HDL (“Good”) Cholesterol	50 or higher
58	Triglycerides	150
120/80	Blood Pressure	120/80
76	Fasting Glucose	100

I am quite pleased, especially with that "good" cholesterol number. It was 30 last year.

I am also pleased with my snazzy table and sincerely hope it displays properly in your browser. I used a nifty little online app called Tableizer, which requires only that you copy/paste your spreadsheet contents into a little box. Then, presto! They generate the code. FOR FREE! Next, I'll learn how to align it properly. :)

Oh, and in the event you're like me and didn't understand why total cholesterol didn't equal HDL + LDL, you have to add in 1/5 of the total triglycerides. I've checked this off my to-do of "learn something new every day."

Okay, on to starred links from my reader:

From Lifescript Health Bistro: Women: Critical Tips to Recognize a Heart Attack or Stroke

From MakeUseOf: A review of a new app - BetterMe: Self-Improvement with Anonymous Feedback

From Healthy Theory, a post on one of my favorite topics: Napping Does a Body (and Mind) Good

And with that, I'm ready for the weekend. Nothing going on here but work, work, work. Unfortunately, the two rooms I've decided to paint contain all my computers and related peripherals, books, office supplies, files, and exercise equipment. And that all has to be relocated somewhere else in this house.

So unless you can give me a good reason why not, I'll expect you all here tomorrow a.m. at 10:00. How 'bout it? What have you got going on this weekend that's somehow more important than helping me move heavy crap a few things from room to room?

Whatever it is, I hope you enjoy it! :)

Look Who's Talking: Measures of Success

In our first edition of Look Who's Talking, a new series in which I ask a smattering of bloggers the same question, we focused on exercise. This time out, we're talking about success and how we measure it.

Question: Many of us are conditioned to measure success in scale numbers or tape measure results, which is fine, but I've learned (after quite a few misfires) that there are many other measures of success. How do you measure your personal success with respect to health and fitness?

Let's see what our stellar (and I do mean stellar) group of panelists have to say, and then the rest of us can chime in.

Jody, from Truth to Being Fit is wild about fitness and (much to my delight) frequently shares from her vast store of exercise knowledge. Asked how she measures her success, Jody said:

This is a somewhat complicated question for me. Although I do weigh myself every day & try to stay at a certain weight within say 3 pounds AND I do prefer to fit into a certain size of clothes, I think my biggest measure of success is what I see in the mirror AND what I am able to accomplish in terms of goals for myself in the gym which is where I do most of my workouts. Both are important & without my clothes fitting test, I don't know if I would be sure about the scale. Being pretty muscular, the scale is not as good measure for me compared to how my clothes fit. Are they getting too tight to zip for too many days & are they so tight that is is uncomfortable .. I need to address that asap. I have a pair of jeans that I check this too!

In terms of the mirror, I do tend to be pretty hard on myself so I try to see a fit 52 year old that has done the best I can each day. This tags on to my accomplishments in the gym & with my workouts. I have goals each time I work out & as long as I put my all into it, it is a win for me. The fact that I push myself like a person that is 25 years my junior, that I can keep up with my grandkids, that I don't let age be a factor.. to me, that is a success in my book.

Yes, I like the scale to say a certain thing & yes, I use a pair of jeans to make sure I stay within a certain size BUT my biggest measure of success is how much I can do for my age, how I challenge myself to be better & that I just keep trying to improve and stay fit & healthy no matter what my age is or will be. I want to be that 75 year old that is still pounding the weights! If I stay fit, take care of myself, eat healthy.. hopefully that leads to a healthy & full life as I get older. There is no reason why we can't keep doing as long as possible! Healthy body, healthy mind. That is the goal!

Karen, from Waisting Time, has only been blogging for a couple of months, but I (for one) am very glad she started. Like many of us, Karen is a reformed yo-yo dieter and is well on her way to a healthy, fit life--for good! When I asked how she measures success, Karen replied:

When I am doing things right I feel physically and emotionally better, physically and emotionally stronger. I have more energy. I like myself more. I'm happier.

Beyond that are the NSVs, non-scale victories, that I learned to focus on from the fabulous gals on 3fatchicks. It might be as obvious as fitting into pants that used to be too small. But I also try to focus on the little things that let me know I am making progress. Like: eating more vegetables; planning several days worth of meals; having a horribly frustrating computer problem and realizing that it did not drive me to eat. And then there are the exercise advances, for example, this week I added short jogging intervals on the treadmill and only got sore quads from it the first time:)

These little achievements help me stay motivated and give me a sense of accomplishment and progress. Especially when the scale is stuck (or moving in the wrong direction).

Lori, from Finding Radiance,is an amazing success story, having gone from 250 pounds to running a triathlon last year! Now committed to a lifestyle that includes healthy foods and regular exercise, Lori responded to the question with this:

There are a lot of ways that I measure personal success. The scale used to be important to me,particularly when I was first starting to lose, which is normal. What I began to realize, though, was that the scale did not tell the whole truth. When I began strength training, the scale burbled up a little, but tape measurements went down. That helped keep me positive that changes were still happening. It's just way too easy to get focused on a number on the scale and base one's self worth on that.

I also measure success based on what I do. Last year was a year of fitness for me. I did several 5K races, a sprint triathlon, and a duathlon, plus I complete the New Rules of Lifting for Women book. It doesn't matter what place I came in for those races, either. Just doing them was a success. Looking back to photos of me at 250 pounds, it's almost hard to believe I used to be that person. Every finish line I cross, every mile I bike, and every barbell squat I do emphasize that success is not defined by what I weigh or how old I am. These things make me feel very powerful and confident. It also makes me strive to do more. Being more healthy and fit in my 40s than I was in my 20s is success to me!

Lynn Haraldson-Bering blogs at Lynn's Weigh - The Journey Continues, where she inspires us all with tales of life at maintenance. After losing an astounding 170 pounds, Lynn has kept it off for three years! (I sure hope I'm still here and in maintenance at the three year mark!) Curious about how Lynn measures success? Read on:

I’m continually fascinated by what my body is able to do. I remember the first time I went walking for exercise. It was April 2006. I’d already lost 120 pounds, but I could barely do four laps around the track. Still, every week I added a lap and increased my speed. Within six few months I was walking a 5K in 38 minutes. Then in 2007, my husband wanted to buy me a bike when I reached goal. I was like, Me? Biking? But I started out with 8 miles, then 10, and now I can do 20. And I love it! Last fall I took on hiking, and this winter went on a few hikes in the snow. Again, I looked at my body and thought, Damn, Skippy…you really can rock the fitness! I hope this doesn’t sound too vain, but when I’m by myself I flex my muscles in the mirror. That I have definition and contoured arms still amazes me. I feel like a little kid on Christmas when I strength train! LOL

Hmmm, anyone noticing a pattern here? :) Four impressive women, each with a different approach to weight loss and/or maintenance, but one common thread: the scale doesn't tell the whole story! There are many more indicators of your (our) success!

*applause, applause* Thank you, Jody, Karen, Lori, and Lynn, for sharing your successes (and why wouldn't you? They're astounding!) and inspiring us with your stories! I'm sure I'm not the only one who feels a huge debt of gratitude to you!

And now for the rest of us--how do YOU measure your success?

My answer: I didn't even know my weight for the first four months into this thing. I focused entirely on eating better foods than I had been and increasing my endurance with exercise. By doing that, I learned to use many of the same measures described above: the fit of my clothes and how energetic I feel, how many miles or minutes I walk or ride, how many reps and at what weights, how many splurges I've had (that should probably be "how few splurges" *g*), etc. After a while I did begin to weigh myself regularly, but by then I already had built a habit of tracking multiple successes, so that when one doesn't "measure up", something else will!

Thanks again to our lovely panelists...and thank you ALL for playing along!

By Request: Doing Nothing, Almost Explained

After my post yesterday, several of you asked about the concept of "doing nothing." (If you missed it, I first mentioned it in my quasi-book review of Martha Beck's The Joy Diet last week.) What follows is my interpretation of Martha Beck's suggestion to "Do nothing for 15 minutes every day."

I once read a quote attributed to Dr. Stephen Covey that went something like, "A ladder leaning against the wrong wall will only get us to the wrong place faster." We get so caught up in doing every day that we sometimes lose sight of what's truly important to us. The purpose of the daily exercise of doing nothing is to filter through our thoughts and feelings, to tap into the core of who we are what matters most to us.

The only hard-and-fast rule for doing nothing is that you have to remove yourself from the distractions of your life. It may mean that, for fifteen minutes, you have to leave your house, or lock your bedroom door, or sit in your car in the parking lot at work. Let anyone and everyone know that you are off limits and assure them that they will possibly survive it. Then walk away.

The next step is to find inner stillness. Martha Beck suggests either stilling our bodies, or if that feels too restrictive, then to engage in some sort of repetitive motion (walking, jogging, etc.) that requires no conscious thought. [Note: The motion thing doesn't always work so well for me, as I'm sure the startled driver I stepped in front of will agree. It does work well on the treadmill or the elliptical, though. And also while washing dishes, oddly enough.]

As we enter this zone of inner stillness, we should begin to observe the thoughts flitting through our minds, almost like watching them on television. Or, if you have a big life, perhaps a movie theater screen. Ms. Beck suggests visualizing these thoughts on a ticker tape or waterfall or some other moving instrument. {My thoughts ride past on bicycles. :)) Let them go by without judgment, assigning a name or short phrase to each as it passes through.

And that's the point of it all: we're letting these thoughts pass through. We acknowledge the emotion or feeling they create, but we don't let them take root or even find a resting place. Not for these fifteen minutes.

The final component of the exercise is to find our "happy place," a memory of a time when we felt at peace. (If you don't have one, make one up for yourself.) Recalling these times during our observations is relaxing and reminds us that even during times of stress or turmoil, the good things in the Universe are still with us.

It took me a few days to get into the flow of it and to understand the intent behind each of the actions and how they work as a whole together. At first, my thoughts went along these lines:
-I'm tired.
-No, you're lazy.
-Now, I'm being judgmental.
-I'm doing this wrong.
-Oh look! That woman should NOT be wearing that shirt with those pants.

After a few days, it became the intended stream of consciousness stuff:
-Not having a job scares me.{fear}
-The sun feels warm. {gratitude}
-I wonder why I'm so sleepy.{curiosity}
...and so on.

I became more aware of patterns, which is how I figured out I was feeling more anxiety than normal last week. When fear, worry, and nervous appeared multiple times in one day, I kind of took that as a clue. I'm quick that way. :)

I'm sure I've muddled this layman's explanation of doing nothing, and I may not interpret it as Martha Beck intended. You're probably better off reading the book and figuring out a way that works for you. That said, I'll be happy to return to the comments and mop up any muddy water. :)

Chime in with whatever you're thinking, or be on your happy, contemplative way! :)
Hope you're all having a wonderful week!

My First Lent, My Way

As an unaffiliated (or non-denominational, if you wish) Christian, I've never observed Lent. Many of my friends do, however, and in past years, I've simply nodded to show my attentiveness as they described what they intended to abstain from during the countdown to Easter. Chocolate, alcohol, caffeine, bread, and other such foods were the usual victims, but sometimes activities or perceived bad habits made the hit list: the snooze alarm, unnecessary spending, smoking, watching television, etc. All very interesting, but never enough to lure me into the observance of it.

Easter, on the other hand, has always been one of my favorite holidays. There are spiritual reasons, which I won't go into, but there are also mental and physical components to this holiday for me, probably because it's so handily observed in Spring, when my mind and body are beyond ready to be rid of the winter doldrums. Whatever the reason, I always feel more energized and alive around this time of year.

If you've read here for any length of time, you know that I like to shake things up now and then, to toss something new into the mix. Some things "take", some things don't. The joy is in the trying. And that's why I've decided to observe Lent this year, for the first time in my life.

As I understand it there are three general areas of focus in Lent: prayer, sacrifice, and charity/almsgiving. I've got the prayer/meditation thing covered, which leaves abstinence and charity.

You're probably on the edge of your seats now, wondering just what I plan to give up, aren't you? Well, if you guessed anything food-related, guess again! :) Now that I've cleaned up my daily diet, there's not much to sacrifice without giving up a nutritional component. Not a road I care to travel.

No, I've decided to go another route. When I think about some of my daily practices and habits, along with the ways I want to grow, I've chosen three Lenten-ish sacrifices (I chose three because it's such a big deal number in Christianity):

1) Reading fiction - I don't consider any reading to be time wasted, but I've been spending an inordinate amount of time with my nose buried in a cozy mystery or silly romance novel. I have a shelf full of unread non-fiction books, all obtained with the purpose of enriching my mind and/or spirit. For the next six weeks or so, I'll direct all of reading time to these books and the stack of unread magazines that have accumulated since the beginning of the year. In addition to a recharged inner self, I'll also accomplish a bit of decluttering. A two-fer sacrifice, if you will.

2) Free Cell - I have a healthy practice of using a few minutes of Free Cell play as a reward for getting some task accomplished. Finished my workout? Cool down with a few games of Free Cell. Complete a somewhat difficult item on my to-do list? Two games! Or I'll use it as a distraction from nighttime snacking urges. No problem there, and much healthier than large amounts of popcorn or chocolate. Lately, though, I've noticed that I'll head over to Free Cell when I want to avoid doing something difficult. I recognize it now as a form of fear, a way of hiding from risk, and it's NOT healthy. Taking away Free Cell as an option will give me more time to spend on more enriching pursuits. More on that in a minute.

3) 40 Personal Items & 40 Books - I've been blessed to live a life of abundance, and I'm grateful for that. I'm also embarrassed about the amount of stuff I have. While I've been made progress in ridding myself of some of it, I still have things I don't use, need, or love. In addition, my bookshelves are spilling over again, and many of those books will never be opened again. I've set up two boxes in my office and for the next six(ish) weeks, I'll be filling them with 40 unused items from my house and 40 books from my shelves. The purpose of this sacrifice is two-fold: to rid myself of unnecessary clutter and to put some useful-to-someone-else items back into circulation via a charitable donation.

Speaking of charity, for that component of Lent, I'll be attending a weekly series of Lenten lectures at a nearby church. They caught my attention with this title: Just Eating: Practicing Our Faith at the Table. Some of the topics look very interesting:
A Call to Action - changing our lives with faith in action steps, making our eating just, our bodies healthy & energizing our spirits to serve others.
On Nutrition - food as fuel, how our choices make a huge difference in our energy & our health as we make caring for our body a priority.
Food & Community - creating community with food, the importance of gathering at table and the power it has to nourish our bodies and souls.
Food & Environment - food and our environment, awareness of local cuisine and how to build ties between farmers, food artisans and community.
Food & Hunger - the problem of hunger in the Mid-South. Needs in our community can inform our actions & inspire us to examine our lifestyle.

I expect this series to be personally enriching and also to educate me on how I might better serve my community.

(Any Memphis people plan to attend? Give me a shout! The church is on Quince, just West of Kirby Parkway. There's a Starbucks around the corner that would be perfect for a meet-up! No pastries allowed. Not where I can reach them, anyway. :))

So this is my version of Lent. I'm sure to be breaking some sort of rules, but I don't particularly care. I'll be pushing aside some things (panicky note to self: fiction=temporary) to allow time and space for building a better me, both on the inside and on the outside, to the community at large. That seems to be the purpose of Lent, within my limited understanding of it. And who knows? If it works well, I may create a Supplemental Lent to follow it. :)

Feel free to chime in with your own Lenten intentions. Or not. I know it's a highly personal thing. :)

Whatever your beliefs, I wish you peace...

Book Rec: The Joy Diet by Martha Beck

I fell in love with The Joy Diet: 10 Daily Practices for a Happier Life in the introduction. (I love when that happens.)

The Joy Diet isn't about eating or exercising, despite the title. Author Martha Beck (if you haven't read her other books, you may know her from Oprah) uses the term "diet" in reference to a way of living, how we think and behave. About dieting, she says:

"[If] you're looking for ways to shed that potbelly or firm your buttocks, I'm afraid you'll have to look elsewhere. As far as I'm concerned, your belly and buttocks are absolutely magnificent right now, not that I want you to send me photographs."

Who can not love an author who thinks her (the reader's) butt and belly look magnificent? Maybe she was just sucking up, I don't know, but she had my attention. A few paragraphs later, she had my complete and eternal adoration:

"No matter what complex thing you're learning, from playing the piano to solving calculus equations, the trick is to break the necessary actions down into trivial-seeming behaviors, then practice these behaviors until you can do each one half-asleep, while watching television with one eye and your children with the other."

At the time I first read this book, which was early last year, I had just spent two of the best years of my life (so far!) realizing and learning to practice incremental changes. It's the "Tippy Toe" part of The Tippy Toe Diet, and several of the ten behaviors described are ones I had already adopted for myself. What this book did for me was to remind me of the importance of each and every one, and in several cases, to enlighten me as to why exactly they had worked. It also made me wish I had known about this book when it was first published in 2003.

The Joy Diet's ten "menu items", as listed in the book's jacket:

• Nothing: Do nothing for fifteen minutes a day. Stop mindlessly chasing goals and figure out which goals are worth going after.
• Truth: Create a moment of truth to help you unmask what you’re hiding—from others and from yourself.
• Desire: Identify, articulate, and explore at least one of your heart’s desires—and learn how to let yourself want what you want.
• Creativity: Learn six new ways to develop at least one new idea to help you obtain your heart’s desire.
• Risk: Take one baby step toward reaching your goal. The only rule is it has to scare the pants off you.
• Treats: Give yourself a treat for every risk you take and two treats just because you’re you. No exceptions. No excuses.
• Play: Take a moment to remember your real life’s work and differentiate it from the games you play to achieve it. Then play wholeheartedly.
• Laughter: Laugh at least thirty times a day. Props encouraged.
• Connection: Use your Joy Diet skills to interact with someone who matters to you.
• Feasting: Enjoy at least three square feasts a day, with or without food

It's all fairly simple and fundamental advice, presented in Martha Beck's funny and uniquely down-to-earth (and sometimes appropriately snarky!) way. The Joy Diet may not be a "diet book" (it's a life book), and I hadn't read the book during my weight loss phase, almost every behavior discussed is an area I addressed in order to get to a 100-pound loss. Now that I've read the book, I'm using all of these behaviors as I try to transition to the world of the self-employed. I don't know how much progress I'm making, but I'm enjoying the experience immensely, and that's the only way to fly!

Do you recognize any of these behaviors among those you've incorporated into your healthier way of living? See any that intrigue you? Motivate you?

The link below takes you to my Amazon store, if you're so inclined (and thank you if you are), but I suspect you can find this book at most bookstores or even your local libary. Whatever your choice, I do hope you'll find it somewhere and enjoy it as much as I did.

Blogging with My Heart

I’m asking a special favor of you today. It will only take a minute. Literally.

For just one minute, I’d like you to sit back, close your eyes, and think about all of the influential women in your life, past and present, those who have loved you, taken care of you, taught you, supported you, and inspired you throughout your life. Let your mind's eye see their images: the wisdom and compassion in their expressions, the laugh lines around their eyes, the joyful glow that lights from within. Think about the powerful effect these women had on your life and what your life might have been like without their positive influence. (Guys? You are not exempt. Get to it!)

One minute. Sixty little seconds. Go on, I’ll wait…

…If you’re like me, that minute of reflection overflowed with influential women: mothers and grandmothers, sisters, daughters, beloved aunts, teachers, doctors, friends, co-workers, mentors, and maybe even women we don’t know, like athletes and actresses, writers and musicians.  Bloggers even!   (And yes, I do mean YOU!)  We are all richly blessed by the positive influence of women.

The reason I asked you to join me in this one-minute exercise was not only to honor these amazing women, but to also point out something you may not know: In that single minute of reflection, a woman in the U.S. died from cardiovascular disease. A woman who, no doubt, would be counted as someone else's life-changer.. Mother, sister, mentor, friend--she made a difference in someone's life. And now she's gone, one of the 450,000 women--about one every minute--who die each year from heart disease.It's a sobering statistic, to say the least.

This statistical woman now joins the influential women in my life, and they're ALL why I'm joining the American Heart Association and fitlosophy, inc. in encouraging you to...

Go Red and Go Red For Women are trademarks of AHA. The Red Dress Design is a trademark of U.S. DHHS.

When you consider the following stats from the Go Red for Women organization, it only makes sense:

• As mentioned earlier, cardiovascular disease kills approximately 450,000 women each year, about one every minute.
• While 1 in 30 American women die of breast cancer, about 1 in 3 die from cardiovascular disease.
• More women die of cardiovascular disease than the next five causes of death combined, including all forms of cancer.
• Ninety percent of women have one or more risk factors for developing heart disease.
• Only 1 in 5 women believe that heart disease is her greatest health threat.
• Heart disease is largely preventable. In fact, 80 percent of cardiac events in women may be prevented if women make the right choices for their hearts, involving diet, exercise and abstinence from smoking.

What do you get out of it?

• Research shows that women who “Go Red” are more likely to make healthy choices.
  
• More than one-third have lost weight.
• Nearly 55 percent have increased their exercise.
• Six out of ten have changed their diets.
• More than 40 percent have checked their cholesterol levels.
• One third have talked with their doctors about developing heart health plans. 

Almost anyone who's reading here is in search of a healthier life. We're making wiser food choices, we're exercising, and we're learning to take better care of ourselves every day. So why not add a little spark to that fire and take yet another minute to explore the Go Red site and check out the available information and programs?

And then share it with every woman you know. YOU can be the difference in someone else's life!

I'd be honored if you wanted to give a shout-out to any of the influential women in your life--either here, or on your blogs. And maybe give a nudge to your readers to check out the Go Red for Women campaign for themselves.

We CAN make a difference!

Personal note: This post is dedicated to my friend, Kathleen, who died last year of complications of diabetes and heart disease, at the too-young age of 59.

Fight Those Moody Blues with Food

One of the common threads these days among the blogs I read is that many of us are just about up to here with winter and are counting the days/hours/minutes until it's over. As the progression of gray, dismal days extends, our spirits tumble lower and lower and lower.

And then this happens:

If you haven't already figured it out, these are NOT the answer. Trust me. I tried Girl Scout Cookie Winter-Blues Therapy for years, and while it provides a temporary boost, it's not particularly helpful in the overall scheme of things.

That's not to say there are no foods that will help combat the moody blues. Quite the opposite, in fact, and by following a few eensy, teensy guidelines, we can use food to change that blues-y beat to something much easier (not to mention more fun) to dance to:

Fill up with fruits and veggies - Loaded with nutrients and antioxidants, fruits and veggies influence all our bodies' systems and improve overall energy levels. We just feel better when we eat them. (Seriously. I'm munching on an apple now, and I'm actually humming. In February.)

Boost your Vitamin B12 and folic acid - Known to prevent mood disorders and reduce symptoms of depression, these two nutrients are easy to add to the winter menu. B12 is found in meats, poultry, fish, and dairy. Folic acid is found in greens and beans. Think: leafy green salad topped with grilled chicken and black beans. Or a nice bowl of chili with beans (or taco soup), topped with a smidge of melted cheese. Or how about a spinach omelet? The possibilities are endless.

Seek out selenium - This critical mineral boosts both mood and mental performance. Lucky for us, it's found in lots of tasty places: beans & legumes, lean meats, dairy, and nuts and seeds. In fact, ONE brazil nut has twice the RDA of selenium. Who knew?

Get your daily dose of Vitamin D - The best source of Vitamin D is the sun, but when it's in short supply (see: February), we can supplement our diets with cheese, egg yolks, and fatty fishes like tuna, mackerel, and salmon. These are all good sources of Vitamin D and will help fight off those nasty mood swings.

Opt for Omega 3s - Our little fishy friends are loaded with Omega 3 fatty acids, which reduce the symptoms of depression. Tuna, salmon, herring (ick!), and sardines are good sources of Omega 3s.

Splurge on an itsy bit of chocolate - A small serving of chocolate boosts our brain endorphins and give us a sense of well-being. This is definitely NOT a case in which "if one works, two (or twelve) must be better." A 1-oz. serving is plenty for these purposes.

So. Those are the foods that we should seek out. It follows naturally that there are foods we'd be better off avoiding or limiting: caffeine, sugar, saturated fat, and alcohol, which have all shown to have negative effects on mood and/or sleep patterns.

In addition to choosing mood-boosting foods, and limiting mood-depleting ones, exercise and proper rest will go a long, long way in improving our mental outlook and enabling us to hang on until warmer weather arrives.

Your turn! Are you pining for Spring? How are you fighting off the winter blues? Do tell. Please. :)

~

For now, I'm off to boost my mood with a trip to the hair stylist!

Happy Healthy Hearts

February is American Heart Month and National Heart Month in the U.K. and Canada. It's a great time to learn about or recommit yourself to heart healthy strategies. I blogged about Heart Month on this date last year. Check it out to learn more about heart disease, especially as it affects women. (Note: As far as I can tell, the HEART for Women Act is still stuck in some Senate committee and has not been passed.

Friday, February 5, is National Wear Red Day (February 11th in Australia. Show your support for women's heart health--Go Red! Get your co-workers to do the same. My office did it last year, and it was soooo energizing to see how many people--women and men--showed their support. You can see me in my red finery by clicking here.

In New Zealand Annual Appeal Week will be held February 8-14th. I'm not sure exactly what that is, but it sounds like a fund-raiser to me. So if you're in NZ, give early and/or often! :)

♥♥♥♥♥♥♥♥♥

In other news, my heart is very happy today! Lots of reasons, but not the least of which can be found at #11 on my List of 10 Things That Make Me Happy. If you recall from the aforelinked post, I had entered Chocolate-Covered Katie's Vitamix Giveaway and in a burst of positivity (and general silliness), added it to the list of happy-inducers at the last minute. Well, guess what?

I won!

Yeps, out of the gazillion people who entered, my name was chosen. (Bless you, Katie! and thanks to all of you who cheered!) After years of pining, I will soon be the proud owner of a Vitamix 5200.

And with fresh strawberry season just around the corner...

Be still, my heart.

Wait! I don't mean that literally. My heart should keep on pumping like it's supposed to, only happier and healthier. :)

♥♥♥♥♥♥♥♥♥

Wishing you all. a heart-healthy and heart-happy February!

Product Review: Habit Changer

In mid-December I was contacted by the folks at Habit Changer, asking if I'd take one of their 42-day programs for a complimentary test spin (the only compensation offered or received) and then blog about it--whether my "experience was positive or not."  That seemed fair enough to me!

Habit Changer is a web-based application that uses the concepts of cognitive behavior therapy and (get ready for a new vocabulary word) neuroplasticity to help participants recognize current beliefs and behaviors and replace them with a different perspective.If you're like me, you may be unfamiliar with the term, neuroplasticity (please tell me I'm not the only one), but you're not unfamiliar with the tenets of it. At its most basic level, it's the brain's ability to "re-wire" itself, based on the input it's receiving. Many of us have been doing that for years, but on the opposite side of the field: negative messages resulting in unhealthy behaviors. The old "garbage in, garbage out" dynamic, or as I blogged about some time ago, seeing what we believe. Habit Changer uses a system of positive messages and activities to help users jump-start a reversal of that negative pattern.

The four most popular programs offered are Losing Weight, Stop Stressing, Money & You, and Feeding Your Kids, but there are several other programs offered as well. Most cost $19.95 (last time I checked), but the Feeding Your Kids program is F-R-E-E for parents.

I chose Losing Weight 2 for my test drive. It's designed for those who are at goal weight or who have been at goal weight at least once, and it's supposed to make the process of staying at goal weight easier. I'm all for that!

Each morning I receive a Habit Changer "lesson" on a specific topic, along with a daily challenge. Later in the day, I receive a reinforcing email reminder. I also opted to receive a text message reminder. And as if that's not enough, the system allows for custom messaging, a way of sending yourself reminders in the language that you know will keep you on track. My custom message is simple: What have you done today? ( I have a post-it note on my monitor that asks the same question.) If I get off track or am tempted to blow off planned exercise, these few words should get my thoughts redirected. Or at least, questioned. :)

I'm on day 36 of the 42-day program, and while many of the topics are things I already know and do, each concept was something I had to learn over the past three years. It would've been nice to have this tool to guide my progress. And some topics are nice little reminders or wake-up calls for things I could spend a little time on. Take today, for example.

The Day 36 message was titled "Slim" and really hit home for me. It encouraged me to stop thinking of myself as someone who will always think of myself as having a weight problem and to focus on thinking of myself as "slim."  They suggested these two actions:

* If you have reached or approached your target weight, tell yourself out loud at least once some variant of "I am slim".
* At the same time, visualize how the lines of your body now fit well with what your body was designed to be. Visualize yourself in your mind and think, That's about what it's supposed to be. I am a slim person. And I always will be. That reality is now me.

They ended the daily message with this perspective reminder:

If you are thinking: I'm afraid to promise myself that I'll always be slim. What if I fail, and my weight climbs again?
Try this instead: If I have reached my goal weight at least once, and I am this far into the program, I already know enough that minor setbacks won't change my long-term outcome.

I have no idea how Habit Changer knew that those fears creep into my thinking from time to time, but I've spent today reminding myself frequently that "I am fit" and "I am in control". And just as I was ordering my lunch today, I received a text message on my phone that said: "Now that you know you are in control, doesn't it feel good?" Since I had ordered a turkey sandwich, I was able to give myself a mental backpack and affirm that yes, control does feel pretty darned good.

And you can rest assured that the timing of today's message recap will arrive about the same time as my evening snack. I can't ever catch a break. :)

As I near the end of this particular program, I can honestly say that I haven't seen a single negative about it. The Habit Changer program is well-organized, with easy-to-follow concepts that are, in my opinion, all concepts crucial to building and maintaining a healthy lifestyle. The application is easy to use and adapt to personal needs. I would have considered it money well spent if I had purchased the program. (Remember: I don't get paid to say that.)

And the best news is that there's no high fructose corn syrup!

As I was typing my custom email message above, I couldn't help but wonder what would YOU choose for your custom message? What words would help you maintain your healthy focus or get you turned around again on those days when LIFE happens?