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I read several blogs a day. It appears that there are all kinds of things to blame our poor diets and weight gain on. What are people saying? We eat poorly because it is cheaper to eat badly. We use fast food because we are too busy to prepare meals that are nutritious and tasty for our families. There is no time to prepare a meal plan, do the shopping, and cook the meals.
Image by Getty Images via @daylife
When you add it all up here are some common truths. People feel the pressure to feed their families more nutritious foods, they just can’t find the time to do it. The next choice is to try and make the best choice they can in the drive-thru. They tell themselves that there is healthy and good choices they can make and still find some quality time to read to their kids. A fair trade-off for many parents.
I would like to present another option. How about looking at those fast food places and learning something from them? If the best they have to offer is a salad, how hard is it to put a salad together? My estimate, given the ingredients are sitting at your house is that you can do the salad faster than you can wait in line to pick it up at the drive-thru.
What if you planned for one of those fast meals as part of your shopping trip anyway? If you stop at the fast food place once a week or more, why not plan a “fast food” at home instead?
Let’s take an example from a discussion I had at work today. The discussion came when I uttered that corporation X’s fast food will kill you. Followed by the response, “Well Rick you know they have good food choices as well!” I responded with yes but those foods you can fix just as fast and cheaper at home. It was not well received to say the least. Most likely, it comes from my lack of tack when it comes to making excuses to abuse your health.
So I did some homework. I picked a Bacon Ranch salad that averages price in said fast food place was between $4.87 to $4.99 depending on where in the country you find yourself under their golden arches. Adding the ingredients I found you could save $1.00 to $1.50 per serving fixing it on your own. So I had to take into account prep time. I used grated cheese, prepared salad mix, and copied the total ingredients of the salad and came up with less than 15 minutes to prepare. Oh and one more point it was much easier to find salad dressing that not only cut calories but was much healthier and tastier than offered.
- Image by size8jeans via Flickr
Results for diet, nutrition, weight loss or maintenance, was that it is just as easy and cheaper to eat right than to stop by the drive thru and tell yourself you are making better choices for your family. Eating better doesn’t take a degree in nutrition. It doesn’t take hours of preparation. It doesn’t take too much time to plan the meals. It just takes letting go of the excuses and making a small lifestyle choice to fuel your body for optimal health. Because when you look at the message we send our children and the message we send the food industry, we really are paying way too high of a price. It is time to stop blaming and start doing something about our health, diet and weight problems by taking a more personal look at our choices and how we are making them.
Walking to a first place win
This month has been a new milestone for me. I have won two first place awards in sporting events in one month. Now for many of you that would seem like old hat. I knew your types and their abilities my whole life. I just was never on a first place team or came in first on any sporting event in my life. This month I received a first place ribbon in a 5k walk for my age bracket and our volleyball team won the university staff tournament for staff appreciation week.
Now for you folks that have been good at sports getting 2 first place awards in a month might seem small. Stop for a moment and imagine being in your 50’s and never having taken first place before. Twice in one month seems like a life changing event. In fact it was due to a lifestyle change that it came about.
I now know why people who are good at sports seem to walk a little taller. It feels good to compete honestly and win. Win with humility and not in their face but win none the less. Imagine a whole lifetime of never winning and you understand why someone might give up the idea of ever winning at anything. I have lived my life thinking I would never win. It did keep me from trying until the last couple of years.
Still moving at the end
After I lost my weight someone suggested trying for a 5k run. My first one I did some training and came in better than some but didn’t place at all. The great thing was it keep me focused in trying to improve. I found I could get faster. I found I could run longer. I found that I could train for a purpose that was as much about me as it was the people I was working with to improve their health and fitness.
The results are, it continues to motivate family and friends to do more for their health. They remember when they couldn’t get me off the couch, or to garden, heck even sometimes to just go visit somewhere. I was too tired. I was too sick. It gives them hope. I get the benefit of enjoying more life. I believe because of my choices to lose weight that people in my life and those yet to come along will live longer, more enjoyable lives. And that my friends is a prize worth winning.
Tobey and April not far behind
I say if I can do it I can help someone else do it. What say you? Your comments are welcome!
- Image via Wikipedia
Looking back this week I notice that I miss the excitement of the Olympics. There are always such great stories of human triumph that come from the many participants from the various countries. This year’s Olympics where no exception. The women’s figure skating championships by itself, was enough to get even the toughest heart to shed a tear or two. (me I was a big baby)
I can’t imagine the pressure felt by the medal winner from Korea that had her whole country behind her as long as she won. If not she would live in shame before he whole county. And I get nervous talking in front of people. She not only gave a stellar performance but she went out on a limb to woe the judges. Just one piece of bad ice could have tumbled her hopes for the gold but she went all out.
Then there was Canada’s skater who won a medal even though her mother had died there just two days before her performance. I can’t imagine the courage and discipline that it took just to suit up and put her skates on. When she blew that kiss to her mother in the heavens I was weeping and touched.
I waited for a while to write this to not distract from their time in the spotlight and to think about what it took to do those things that most of us think of as superhuman efforts. I believe it has everything to do with vision and goals. You see both young ladies had the vision to be skaters and win from a very early age. Both had to put in hour after hour of practice. They sacrificed friends, family, and time to be everyday normal kind of people to do something that takes a committed effort and persistence.
This meant that when it came time to reach their goal, they knew that they could not stop. They had to go on and do what they had come to do. That would be to give their all. I heard that story told throughout the week by many athletes. No matter what they achieved they walked away giving it everything they had. That to me is true inspiration!
What if each of us gave our lives the best we had to offer each day. Does it have to be hours and hours of practice or working towards some endeavor? Or can it just be the best we can do that day to improve ourselves and our situation? See effort looks different for different people. I remember when it took effort just to walk up the stairs. It took effort not to give up. It took effort to even keep any hope that life could change. But, when I watch the achievers I am reminded that nothing achieved comes without effort. And much of the time the effort is always rewarded.
Take a moment out today, ask yourself what one thing you would change about yourself if you could. Then find a way to change it. Olympians use trainers and coaches. They don’t do it on their own. Together as a team they reach for their ultimate “perfect performance”. They got at it again and again, doing a little better each time at whatever they do. For some they come away with a medal, for some they just come away knowing they have to do better next time or they had some bad luck during the competition. All of them can come away knowing they gave it their best and got to participate in a competition that very few can qualify for.
Where will you compete? You will you inspire? Whose life will change by something you decide to do? I can say I will never win an Olympic medal but already this year I have done things I never thought I would be able to do. This year is still young and perhaps there is at least a medal or race that I can run for my age and win. Perhaps all that I will ever take away is knowing I gave it my best, and that my dear readers is always enough.
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Ok before I lose you on the title bare with me for a couple of paragraphs. This will be my second set of holidays since I started my weight loss journey in Boise, Idaho. We still live for the holidays and family gatherings. Still, I have lost weight during the holidays and still enjoyed my meals with family and friends. I believe these hints will not only help you stay away from adding on a “holiday bulge”, but they may even help you maintain your current weight or loose some.
- On the chosen holiday. Eat all day! See I told you some of them you would like. Now beware though there are some guidelines behind this suggestion. First of all keep it down to like 6 meals that day. Notice I did not say 6 full meals, after all I don’t want anyone exploding in their family living room. Lets make them 6 small meals. Pick up a salad plate (smaller portion space) and pick out your chosen foods. I suggest you start with a good portion of protein, it will fill you up and hold you longer. Keep the carbs do the more complex kind if available and don’t let them take up more than 20% of your plate. Fiber is your friend and so is water or tea. Space your meals out every 2-3 hours and then when the full meal comes you won’t be heaping it so full the food is falling off.
- The day before (if you exercise) go all out. Make it a full body all you can do workout. That way the intake you get on the holiday will be spent in muscle repair and rebuilding. Give it what you have. You may be sore, but you will put all that fuel to good use.
- Keep the deserts down to small slices of your favorites. Don’t take home the leftovers. There is always someone ready to take home auntie Clair’s homemade apple pie
- Image via Wikipedia
leftovers. It doesn’t have to be you.
- If on a diet plan, eat one of your healthy meals before you go to friends and relatives. You will arrive full and be less likely to start eating from all the choices in front of you. Your diet should keep your metabolism up and curb any hunger. Often during holidays we forget to eat because we get so busy getting ready.
- One last hint. Make a decision for health. Sounds simple doesn’t? You need to decide before you go to the celebration if you are going to do it and stay on track or if you are going to blow it off and just eat. Whatever you decide has its’ own paybacks and rewards. An average holiday with lots of choices can ruin a month’s worth of work in weight loss. Are you in for Life or just for the moment?
Choose wisely my friends and you will have more holidays, longer time with family, and that favorite holiday treat, well you will be there next time to enjoy it once again. May each of you, which find this small spot on the internet, be blessed with a special time during the holidays. Enjoy your moments!
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I am not a big fan of chain emails but, I decided to include this one in a post. This 4th of July we celebrate freedom and our heritage as a country. Having been in the military this rang so true to me that I wanted to take this short opportunity to thanks those that serve our country in the times we have created as a world these days. I don’t pretend that this message covers all the brave men and woman defending our country and it’s allies across the world. But perhaps it will in a small way, it will remind you to be grateful for their service as am I. No matter how you feel about war and why we are where we are, there are dedicated people out there away from their friends and families that should be remembered today!
Thanks to all you active duty and veterans for all you have done and continue to do!
Here is a copy of the Email.
The average age of the military man is 19 years.
He is a short haired, tight-muscled kid who, under normal circumstances is considered by society as half man, half boy..
Not yet dry behind the ears, not old enough to buy a beer, but old enough to die for his country..
He never really cared much for work and he would rather wax his own car than wash his father’s, but he has never collected unemployment either.
He’s a recent High School graduate; he was probably an average student, pursued some form of sport activities, drives a ten year old jalopy, and has a steady girlfriend that either broke up with him when he left, or swears to be waiting when he returns from half a world away.
He listens to rock and roll or hip-hop or rap or jazz or swing and a 155mm howitzer.
He is 10 or 15 pounds lighter now than when he was at home because he is working or fighting from before dawn to well after dusk.
He has trouble spelling, thus letter writing is a pain for him, but he can field strip a rifle in 30 seconds and reassemble it in less time in the dark.
He can recite to you the nomenclature of a machine gun or grenade launcher and use either one effectively if he must.
He digs foxholes and latrines and can apply first aid like a professional….
He can march until he is told to stop, or stop until he is told to march.
He obeys orders instantly and without hesitation, but he is not without spirit or individual dignity….
He is self-sufficient… He has two sets of fatigues: he washes one and wears the other.
He keeps his canteens full and his feet dry. He sometimes forgets to brush his teeth, but never to clean his rifle.
He can cook his own meals, mend his own clothes, and fix his own hurts.
If you’re thirsty, he’ll share his water with you; if you are hungry, his food. He’ll even split his ammunition with you in the midst of battle when you run low.
He has learned to use his hands like weapons and weapons like they were his hands. He can save your life – or take it, because that is his job.
He will often do twice the work of a civilian, draw half the pay, and still find ironic humor in it all.
He has seen more suffering and death than he should have in his short lifetime. He has wept in public and in private, for friends who have fallen in combat and is unashamed.
He feels every note of the National Anthem vibrate through his body while at rigid attention, while tempering the burning desire to ’square-away ‘ those around him who haven’t bothered to stand, remove their hat, or even stop talking.
In an odd twist, day in and day out, far from home, he defends their right to be disrespectful… Just as did his Father, Grandfather, and Great-grandfather, he is paying the price for our freedom.
Beardless or not, he is not a boy. He is the American Fighting Man that has kept this country free for over 200 years.
He has asked nothing in return, except our friendship and understanding. Remember him, always, for he has earned our respect and admiration with his blood…
And now we even have women over there in danger, doing their part in this tradition of going to War when our nation calls us to do so.
As you go to bed tonight, remember this shot. . . A short lull, a little shade and a picture of loved ones in their helmets.
On my journey to help myself it now occurs often in my life that I am helping others. It is not often that I write about family because I don’t want to be the one to pressure them to get fit. I want to be an example and not a nag (you know what a nag is, an almost dead old horse that has been badly beaten). I also believe (to quote another horse analogy) you can lead someone to the well but you can’t make them do anything.
Now before I give you the impression that the person I am writing about is stubborn and not wanting to get healthy let me clear that up. I am writing today about my wife. She has been the most wonderful, supportive, understanding, caring, loving, and the list goes on and on. I do not deserve the beauty and the joy that this woman has brought into my life. And truth be known it was wanting to spend a much longer life with her that motivated me to start all this. She would also be the first to recommend me as a coach to someone else, but knows that I can be much more patient with someone outside my immediate family then someone that lives in the same house with me.
She patiently waited (times are tough and money tight, but it is getting better :=) )for me to release the weight and get off my program. She puts up with all of the comments like “Hey look how much I lost this week!” or the infamous “Do you see that new little muscle poking out here and there?” She has put up with it all and just waited.
Last week we got her on program. Not without some trepidation however. Once concern she had was how badly I was going to watch her every bite. I had to reassure her that this was her journey and not mine. I am only there for her when she has questions about her progress. I would help her with encouragement and only give advice when asked. I gave her my word. She began her journey.
Well this weekend was her first weigh in. Now me the caring husband wanted her to see double digits as is often the case between water retention and the beginning of any change in eating. We use a scale that calculates body fat percentage, water percentage and muscle mass percentage. I knew from her starting weight and percentages she is not one to retain water and so I wondered what her first number would be.
Well that morning she got on the scale and as I looked over her shoulder I paid close attention to her number (although quietly as I could). She had lost 6 pounds her first week! Now it was not the double digit number I had hoped for her and I guess I showed the disappointment on my face. She asked me if I was disappointed with her weight loss. So I had some explaining to do.
I explained that in fact no it was a significant weight loss for her first week. That in looking over her first set of numbers the 6 pounds was most likely very real for her and not just water weight. I was very happy! But that brought up the important question, was she happy with her weight loss and paying such close attention to the program. She grinned and said of course, who wouldn’t be happy with 6 pounds of fat gone?
So I wrote this all up for a lot of reasons. First as a reader of my blog you now know I have had several of the people that are most important in my life on the program. I am extremely proud of my wife and love watching her get healty and knowing I will have her around for maybe years more because of this shared journey.
I believe it to be the best way towards optimal weight loss and long term health benefits that come from being at your healthy weight. I also wanted you to see how careful I am with each and everyone I work with. It matters to me that you are successful and happy with your journey. We all know many of us had enough disappointments in our lives. Last but not least of it all, when it gets right down to it, the most important question is “Are you happy with your progress?” That will always be the answer that directs your success. It will be what gets you to follow your plan and do what is needed to get to your goals.
Do you need a coach? Not for me to answer. I just know that the success rate goes up exponentially for those you have support and make lifestyle choices after completing their weight loss phase. Won’t you join me on that journey? Either way be blessed today, enjoy the ride life has presented you with, and find a way each day to be happy to be alive.
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During the recent event with the Taste of Home show I must have asked the question over 500 times. Almost every time I got a laugh and a response that went something like “Yes of course I want to lose some weight.” There were of course some loving partners that said “Yes my husband really needs to lose some weight.” What I normally follow up on after a few pleasant introductions to some very nice people was this: “Was that a want to or a need to?”
Let me explain why I ask. You see for over 20 years I had a want to lose weight and get healthy. That want got me 20 years of up and down yo-yo weight loss. Something I refuse to set some one up for. See during my hypnosis training my instructors taught me that you have to want to change and if you feel the need to change your therapy will be much more effective. For hypnosis it would be much easier to work with the suggestions at a deeper level within the subconscious.
However if someone wants you to lose weight or to quit smoking and you don’t, no amount of behavior change techniques will fix the problem. Sure I can help you loose the weight but you will never keep it off, because the behavior change was not yours in the first place. You need that want and need together to be ready for the journey. It will be a journey of change at a deep level because superficial won’t produce long lasting change. And before you ask I don’t use hypnosis in my practice unless it is a tool that is needed in that journey.
So ask yourself when you look in the mirror (I always suggest people get naked spiritually and physically) and see what you see. Do you like what you see? I know I didn’t. At 297 pounds I made a promise to myself I would not go over 300. Funny now when I look back at it really, why didn’t I start with a promise to not go over 200? I swore at my doctor (behind his back) for suggesting I would be better off adding four more medications. I knew when the chest pains started coming multiple times daily that I “needed” to do something. I was ready.
Truth be known I knew that I needed to do something many years before all of that. I just didn’t “want” to do the work. After all I wasn’t that big. Lol, yeah right. At a 43 BMI I was a morbidly obese and qualified for gastric bypass without any of the multitude of other medical conditions to go with it. So the want and the need had to come together all at once. Opportunity and preparedness met.
What is it going to take for you to go for optimal health? Is it that you can’t keep up with your kids or grandkids and play? Is it wondering if you will see them get married and have children of their own? Is it that climb up one flight of stairs that gets you breathing so hard you think your chest is going to burst? Or will it be the way the doctor looks at you when he says one more time that you need to eat less and exercise more? Is it now or never?
I know this for a fact there is life after being fat. And all those people that loved you anyway will still love you thinner. Living for health is much better then dying to eat. Trust me on this one. Come lets take that walk together. I am blessed every day now with changing lives and being reminded that the journey was worth the walk. Come along aside and walk with us. There is plenty of help along the way and it will be there when you stumble and want to get back up again.
Nothing tastes as good as thin feels! Be blessed in whatever walk you choose today!
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