There's about 3 more weeks until Thanksgiving, and then at the end of December is Christmas.
Don't worry about it. Start your plan to get fit (and lose weight in the process) now. You are not going to deprive yourself during Thanksiving and Christmas - indeed, they will make excellent experiments. If you eat as you always do, how much weight will you gain, if any?
I say this because your weight loss and fitness journey is going to be spread over 365 days, 12 months, a year. You are going to get fit, you are going to achieve a healthy weight, and once you do so, you will be able to maintain that state because you will have learned everything you need to know to live a healthy life - and still enjoy eating all the foods you like - from hamburgers at McDonalds to Blizzards at Dairy Queen.
It's all a process of portion control and exercising.
The process begins with my next post.
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This blog is updated every MONDAY, WEDNESDAY and FRIDAY
Wednesday, November 10, 2010
Sunday, November 7, 2010
Got milk?
A press release from the American Journal of Clinical Nutrition:
So if you don't drink milk, perhaps this is the time to start. Give up a few cups of coffee (especially if you drink the caffeine version) and try milk instead.
New study finds milk drinkers may have a healthy weight advantage
Research suggests boosting key milk nutrients calcium and vitamin D could aid weight loss
Now there's a new reason to grab a glass of milk when you're on diet, suggests a new study published in the American Journal of Clinical Nutrition. In a 2-year weight loss study, milk drinkers had an advantage over those who skipped the milk. Israeli researchers found that adults who drank the most milk (nearly 2 glasses per day) and had the highest vitamin D levels at 6 months, lost more weight after 2 years than those who had little or no milk or milk products -- nearly 12 pounds weight loss, on average.
Researchers also found that each additional 6-ounce serving of milk or milk products (about 3/4 of a glass of milk) was associated with 10 pounds successful weight loss above the average, at 6 months.
More than 300 overweight or at risk men and women ages 40 – 65 participated in the study following low-fat, Mediterranean or low-carb diets for 2 years. Regardless of diet, researchers found participants with the highest dairy calcium intake 6 months into the study (averaging about 580mg per day – the amount in nearly 2 glasses of milk) lost about 12 pounds at the end of the 2 years, compared to about 7 pounds for those with the lowest dairy calcium intake (averaging about 150mg, or about half of a glass).
Beyond calcium, the researchers also found that vitamin D levels independently affected weight loss success and in line with previous research, milk and milk products were the top contributors to vitamin D in the diets of the study participants.
Despite the potential health benefits, many Americans are still not getting the recommended 400IU of vitamin D each day – the amount in four glasses of fat free or lowfat milk. This D-ficiency may put their health at risk, for healthy weight and beyond. Well known for its role in keeping bones strong, vitamin D is now being hailed for so much more. Emerging science suggests vitamin D may also help protect against diabetes, hypertension, heart disease and certain cancers. It also supports a healthy immune system.
Fat free milk is packed with nine essential nutrients Americans need, including calcium and vitamin D, and contains 80 calories per 8-ounce serving. Research suggests eating right, getting active and drinking the recommended three glasses of lowfat or fat free milk daily can help you maintain a healthy weight.
So if you don't drink milk, perhaps this is the time to start. Give up a few cups of coffee (especially if you drink the caffeine version) and try milk instead.
My Cheyenne Report: Where are all the bikes?
I've just moved from the narrow confines of York County, Virginia to the more wide open spaces of Cheyenne, Wyoming. I don't live in town, but rather 10 or so miles to the south of it. I've got 2 acres of land, which isn't as much as you might think.
I live on a bit of an incline..I can't reall call it a hill, and there's a rural housing area all around...some houses set quite close together, others in their own two acres or so.
My closest neighbor, about 50 yards or so to my south, has two horses and a sheep, and 8 cars in various states of disrepair, and a boat. A nice boat. A powerboat. But three of his cars are parked right by the fenec that separates his property from mine - albeit in a row, the only one I can see is a beat up pale yellow truck. In a few months or so I'm either going to plant large trees to block the view of that truck, or perhaps put in a different kind of non-see-through fence.
Anyway, I've been here for three weeks now, and I have yet to see anyone on a bike. Now, school is in session, I know, but they get out about 3 pm, and you'd think there'd be some kids on bikes. But even if they bike in other directions than by my house, I haven't even seen any bikes out in people's yards.
It is winter here, but worse than that I think is the wind. The wind blows 90% of the time. At the time I'm writing this, there is no wind, but this is a rarity. Usually I sit in my office and it sounds like a freight train is roaring past the house.
That does not make for pleasant biking, and although I am an avid bikerider I do not like to ride against the wind, especially a cold wind. I get earaches very easily and have to wear earmuffs to defend against even the slightest wind. (Well, not earmuffs but I'm blanking on the name. A headband that extends out a bit so it covers the ears on both sides.)
Anyway, there's a lot of area out here to explore, and there is very little traffic. So while it may take less time for me to zoom around in my car, I will do it on my bike, instead, and see what I can see.
I live on a bit of an incline..I can't reall call it a hill, and there's a rural housing area all around...some houses set quite close together, others in their own two acres or so.
My closest neighbor, about 50 yards or so to my south, has two horses and a sheep, and 8 cars in various states of disrepair, and a boat. A nice boat. A powerboat. But three of his cars are parked right by the fenec that separates his property from mine - albeit in a row, the only one I can see is a beat up pale yellow truck. In a few months or so I'm either going to plant large trees to block the view of that truck, or perhaps put in a different kind of non-see-through fence.
Anyway, I've been here for three weeks now, and I have yet to see anyone on a bike. Now, school is in session, I know, but they get out about 3 pm, and you'd think there'd be some kids on bikes. But even if they bike in other directions than by my house, I haven't even seen any bikes out in people's yards.
It is winter here, but worse than that I think is the wind. The wind blows 90% of the time. At the time I'm writing this, there is no wind, but this is a rarity. Usually I sit in my office and it sounds like a freight train is roaring past the house.
That does not make for pleasant biking, and although I am an avid bikerider I do not like to ride against the wind, especially a cold wind. I get earaches very easily and have to wear earmuffs to defend against even the slightest wind. (Well, not earmuffs but I'm blanking on the name. A headband that extends out a bit so it covers the ears on both sides.)
Anyway, there's a lot of area out here to explore, and there is very little traffic. So while it may take less time for me to zoom around in my car, I will do it on my bike, instead, and see what I can see.
Friday, November 5, 2010
The Case of Kirstie Alley
I've never been a fan of Kirstie Alley, so haven't seen very much of her work. All I know is that she was slender for many years - and even played a Vulcan, Savik, in a Star Trek movie. Then she "got fat," and her current career is in the Reality TV show arena - such things as "Fat Actress."
Speaking from the outside, however, Alley is that rare case, a female actress in Hollywood who lets herself "get fat," thereby destroying her career in that tinsel town. Actresses in Hollywood...at least until they get up to their 60s or 70s, are simply not allowed to be fat. Indeed, the more skeletal the better.
And Alley's weight gain is so huge (no pun intended)... she isn't just 20 or 30 pounds overweight, which indicates a woman who is comfortable with herself and her body, she's got to be at least 150 pounds overweight...maybe even 200...and this after having slimmed down some for her Jennie Craig commercials.
Why?
Well, it's either mental or phsyical. Mentally - did the whole Hollywood (you're too fat, now you're too skinny, you're too fat, now your'e too skinny) scene get to her, and cause her to rebel? So much so that now she eats all the time without even realizing why she does it? Or is it physical...does she suffer from depression or some other illness - such as chronic fatigue, etc., in which food is most definitely a "comfort food". Again, if you don't feel well, if you're constantly in pain, and eating a few pieces of choclate give you succor for an hour or two, I dont' blame her! Been there, done that.
But let's forget about Kirstie Alley, and talk about you. You've been keeping your journal for two weeks, you've gotten to know yourself, you've figured out what triggers your food cravings, and you know ho wto avoid them.
Time to get started on your diet. Not a Diet, but a diet...a way of eating that you will continue for the rest of your life.
No need to deprive yourself of things you love like chocolate or sugar, or carbohydrates. Everything in moderation...that is all you need to remember.
So don't let the propaganda from today's "war on the fat" get to you. Don't give up the food you love, and don't feel guilty because your'e eating a candy bar while someone else is eating a piece of yogurt-covered popcorn..or whatever it is!
Speaking from the outside, however, Alley is that rare case, a female actress in Hollywood who lets herself "get fat," thereby destroying her career in that tinsel town. Actresses in Hollywood...at least until they get up to their 60s or 70s, are simply not allowed to be fat. Indeed, the more skeletal the better.
And Alley's weight gain is so huge (no pun intended)... she isn't just 20 or 30 pounds overweight, which indicates a woman who is comfortable with herself and her body, she's got to be at least 150 pounds overweight...maybe even 200...and this after having slimmed down some for her Jennie Craig commercials.
Why?
Well, it's either mental or phsyical. Mentally - did the whole Hollywood (you're too fat, now you're too skinny, you're too fat, now your'e too skinny) scene get to her, and cause her to rebel? So much so that now she eats all the time without even realizing why she does it? Or is it physical...does she suffer from depression or some other illness - such as chronic fatigue, etc., in which food is most definitely a "comfort food". Again, if you don't feel well, if you're constantly in pain, and eating a few pieces of choclate give you succor for an hour or two, I dont' blame her! Been there, done that.
But let's forget about Kirstie Alley, and talk about you. You've been keeping your journal for two weeks, you've gotten to know yourself, you've figured out what triggers your food cravings, and you know ho wto avoid them.
Time to get started on your diet. Not a Diet, but a diet...a way of eating that you will continue for the rest of your life.
No need to deprive yourself of things you love like chocolate or sugar, or carbohydrates. Everything in moderation...that is all you need to remember.
So don't let the propaganda from today's "war on the fat" get to you. Don't give up the food you love, and don't feel guilty because your'e eating a candy bar while someone else is eating a piece of yogurt-covered popcorn..or whatever it is!
Thursday, November 4, 2010
Start a Journal Now
If you're just now starting on your weight loss program, the first thing to do is start a journal, in which you will record what you eat, when you eat it, and why. Also, when you exercise, and how you feel before and after you do your exercises.
Some people like to keep extensive journals, others just want to make minimum notes. Regardless of whether you're a maximalist or a minimalist, you must keep a journal.
A journal serves many purposes. It is a memory aid. If you run a mile in 6 minutes now, think how proud you'd be to look back in your journal and see when you first started jogging that you couldn't even run a block.
If you're taking medication for some illness, it can track mood swings or altered behavior because of that medication, or even side effects. (My mom has congestive heart failure, the result of not having taken her high blood pressure medication for 20 years. A few weeks ago, one of her pill dosages was changed. Immediately after that, she started having balance problems and needed to use a cane. Now, this was a clear case of something being wrong with that medication, but what if her balance-deterioration had taken place over the course of several months? With a journal, recording one's physical and mental well-being each day, it still would have been possible to track back and see when it all started, and have that medication adjusted.
Therefore, I cannot emphasize enough, start keeping a journal. I'll share some ideas of what your format template should be in my next entry.
Some people like to keep extensive journals, others just want to make minimum notes. Regardless of whether you're a maximalist or a minimalist, you must keep a journal.
A journal serves many purposes. It is a memory aid. If you run a mile in 6 minutes now, think how proud you'd be to look back in your journal and see when you first started jogging that you couldn't even run a block.
If you're taking medication for some illness, it can track mood swings or altered behavior because of that medication, or even side effects. (My mom has congestive heart failure, the result of not having taken her high blood pressure medication for 20 years. A few weeks ago, one of her pill dosages was changed. Immediately after that, she started having balance problems and needed to use a cane. Now, this was a clear case of something being wrong with that medication, but what if her balance-deterioration had taken place over the course of several months? With a journal, recording one's physical and mental well-being each day, it still would have been possible to track back and see when it all started, and have that medication adjusted.
Therefore, I cannot emphasize enough, start keeping a journal. I'll share some ideas of what your format template should be in my next entry.
Winter is here again, oh lord
I have a feeling I've used that title before, but it can never be used too often.
I'm a warm weather girl, and winter sports don't appeal.
I've moved from Yorkcounty, VA to Cheyenne, WY. There's little snow in Cheyenne, usually it snows and is gone within a day (Or so I've been told). What I don't like about Cheyenne is the constant wind.
On my drive from Virginia to Cheyenne, I stopped in in Texas, where I have relatives, and they gifted me with a book called The Wind (aka The Winds of West Texas). Written almost a hundred years ago, it was made into a movie with one of the Gish sisters, and is all about a pampered Eastern woman who goes west and is driven insane by the constant wind.
I'm seriously thinking about picking up an inexpensive electric bike. (If I can find an inexpensive one!) It's relatively flat here in Cheyenne, but of course my house is in a hilly area. Typical!
As I'm sure I dont' need to tell you, losing weight or maintaining weight during the winter months is difficult. It's too cold to go out and walk or run for any but the most dedicated jogger, and when you're housebound you have a tendency to snack more.
It's important therefore to establish and maintain good habits during the winter months.
I'm a warm weather girl, and winter sports don't appeal.
I've moved from Yorkcounty, VA to Cheyenne, WY. There's little snow in Cheyenne, usually it snows and is gone within a day (Or so I've been told). What I don't like about Cheyenne is the constant wind.
On my drive from Virginia to Cheyenne, I stopped in in Texas, where I have relatives, and they gifted me with a book called The Wind (aka The Winds of West Texas). Written almost a hundred years ago, it was made into a movie with one of the Gish sisters, and is all about a pampered Eastern woman who goes west and is driven insane by the constant wind.
I'm seriously thinking about picking up an inexpensive electric bike. (If I can find an inexpensive one!) It's relatively flat here in Cheyenne, but of course my house is in a hilly area. Typical!
As I'm sure I dont' need to tell you, losing weight or maintaining weight during the winter months is difficult. It's too cold to go out and walk or run for any but the most dedicated jogger, and when you're housebound you have a tendency to snack more.
It's important therefore to establish and maintain good habits during the winter months.
Monday, November 1, 2010
This blog gets back on track Tuesday, Nov 2
Hello, faithful readers.
I've recovered from my outrage over Amazon's reducing the price of my blogs. It still enrages me, but since I've still got subscribers who need help losing and maintaining weight, I shall persevere.
Antoher reason why I haven't posted for a while is because I've just moved from Yorktown, VA to Cheyenne, WY. We've been here for a week, but the stress of traveling with an elderly parent had me knocked out for a week, and then now all our stuff has arrived and we're unpackign bookcases, dressers, et al, and I've got to tell you it's at times like this that I'm glad I'm in shape!
The one thing I don't like about Cheyenne is the wind. It seems like the wind never stops, and it roars around my bedroom windows like a freight train. I actually like the sound of freight trains, but I don't like biking in a cold, steady wind. So we'll see what I can do about that.
So, again, this blog resumes tomorrow.
Tomorrow is also election day - so please go out and vote. I'd prefer it if you'll all vote the straight Republican ticket ; ), but if you are Democrats, go out and vote Democrat. The key thing is to take part in the democratic process.
Thanks, and talk to ya tomorrow.
I've recovered from my outrage over Amazon's reducing the price of my blogs. It still enrages me, but since I've still got subscribers who need help losing and maintaining weight, I shall persevere.
Antoher reason why I haven't posted for a while is because I've just moved from Yorktown, VA to Cheyenne, WY. We've been here for a week, but the stress of traveling with an elderly parent had me knocked out for a week, and then now all our stuff has arrived and we're unpackign bookcases, dressers, et al, and I've got to tell you it's at times like this that I'm glad I'm in shape!
The one thing I don't like about Cheyenne is the wind. It seems like the wind never stops, and it roars around my bedroom windows like a freight train. I actually like the sound of freight trains, but I don't like biking in a cold, steady wind. So we'll see what I can do about that.
So, again, this blog resumes tomorrow.
Tomorrow is also election day - so please go out and vote. I'd prefer it if you'll all vote the straight Republican ticket ; ), but if you are Democrats, go out and vote Democrat. The key thing is to take part in the democratic process.
Thanks, and talk to ya tomorrow.
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