What's in a number?

Well this week was better than last but still not what I was looking for…I gained again 0.6.  Of course I was disappointed but I am mentally much better at receiving this than I was last week.  I know I said I was not going to beat myself up about it but apparently that was for your benefit because I was still pretty hard on myself even though I tried to convince myself it was ok.  Do you ever have weeks (like my last week) when it just feels like you are failing at everything and then you step on the scale and its like it screams confirmation at you?  Well that was my first instinct and then I read a comment about my last article that seemed to turn me back in the right direction.  I will share the comment and maybe if you are in the same boat it will change your tune too.

            “Without knowing what books you're reading, I hope they talk about the one real difference between alcohol (or drug) addiction and food addiction: you need food to live! A person MUST come to terms with feeding his/her body, which is different than swearing off alcohol or drugs and never taking another drink/hit for the rest of their lives. It requires a much deeper commitment.
Don't beat yourself up about the weight gain. I saw on Facebook that you've started incorporating strength workouts into your routine and it could just be that your body composition is changing to more muscle and less fat. Don't marry yourself to a number (especially if you are not tracking measurements/inches). Just keep up the good work!”

First the books that I have read do talk about the difference in alcohol and food addiction.  I have just neglected to mention that in my articles, I assumed….We all know what that means.   Anyway they are more discussing changing your relationship with food and your dependency.  They talk about the deeper issues and what such addict is using food for such as to relax or bury your feelings.  The part of this that really stuck is “Don’t marry yourself to the number”  this is something that I advise all the time and have read several times it just so happens this time I was ready to hear it.  So what is the number really?  And why is it that the number on the scale has such an effect?  I have had my blood work done and all my numbers are great except the weight! UGH damn number and the “normal” charts!  Who comes up with that anyway?  After all, the real goal is to be healthy right? So why is it that the number on the scale seems to over power the rest? The rest of the numbers tell me that I am maintaining my goal of being healthy.  Its like this is the last number that I need to change to be perfect!  And we all know that number would make me perfect….ok stop laughing.  Seriously, what is next?  When I reach this number there will be something else that I have to change to “make me happy”.  If you think about it this type of thinking kind of got us here in the first place… “If I just ate one cookie it would stop the craving.”  Hmm if that one cookie was so great two has got to be better” See the snowball?  This type of thinking can be a good thing too like when I was 40 pounds overweight and I would say if I could lose just 10 pounds but when I got there it kept me going to the next 10 pounds until I am within 10 pounds of the “normal”.

When is good, good enough?  Why does it have to be good enough, shouldn’t we always strive for better?

That said, I have made a few changes for this coming week.  I had been pretty lazy with journaling and counting calories so I am back at that and I found a new, more user-friendly tracker.  It is myfitnesspal.com and the food diary seems to be more my type of foods so there is less guessing.  Good Luck this week on your journey to healthy living and I hope to have better news next week.

hum·ble- adjective - not proud or arrogant; modest: to be humble although successful.

I have been hearing from many people who are reading my article and I love it!  It also makes this one a little humbling to write.  I have had three good weeks of losses and now I have to admit that I have gained 1.6 pounds! UGH….This is where my “diets” always diminish.   If you remember from last week I had a not so good weekend but I didn’t give up like I normally do and have not so good weeks to follow.  Scary to think what it may have been had I thrown my typically pity party.  I am sure I am not alone when I say that when I hit an obstacle in my journey it is hard not to say, “what’s the use” but I guess that is why it is great to be on a journey and not a diet.  If I just pick up where I left off and make good choices most of the time I will be fine after all if it is for a lifetime, I have to give myself some tolerance.

I have been doing some reading about obesity, overeating and food addiction so that I could try to share some wisdom with the masses.  There is some interesting stuff and a lot of it I already am aware but some of it gives a new way to look at it.  The two books that I have read/reading recently are one of overeating and one of food addiction.  Both have similar information in that both compare food to alcohol; the differences are that one linked overeating to emotions and the other links it to chemicals in your body.  In the long run they both run back to emotions.  The book focusing on the chemicals in your body elaborates on the effects of certain substances, such as sugar, four or wheat, on the chemical make up of your nervous system.  I found this very interesting because it is stating that these substances actually create serotonin a chemical in your body that makes you relax, happy, etc.  Makes sense and brings it back to your emotions.  Some of you may be wondering what is the purpose of all of this?  Isn’t this just setting up another excuse?  Could be…if I let it but this is a no excuses journey.  I suppose this is a way of understanding why it is so hard to make the life changes.   What this has clarified for me: There is not one solid route for everyone to take on the healthy journey.  We all have our own way to reach our destination. Is there really is a destination?  That implies that one day it will all be over…well I guess in a way that is true.  The decision we have to make is how we want to feel and how long we want to take to get to the final destination.

There are a lot of events coming up at Your Life Fitness that will hopefully help you in your healthy living path.  October 1^st we have the Healthy Habits Hustle a walk run event with distances for everyone.  On October 7^th, we have signed on to the “Make Iowa the Healthiest State” Campaign and are hosting a Start Somewhere Walk at Noon; it is a short walk to start you on your road to a healthier life.  On November 5^th I will be hosting a Total Life Wellness Conference at the Lenox Elementary, you will see more details soon.  The response that I am getting from writing this tells me the interest is out there and I am going to work hard to make our goals attainable.  Hope to see you there!

Almost forgot the recipe as promised! 

Cheesy Flounder Fillets

1 ½ pounds of flounder fillets

1/3 cup Basic Yogurt Cheese (I used less fat cream cheese and added some skim milk)

2 teaspoons cornstarch (my guess this was suppose to thicken the yogurt cheese)

2 tablespoons grated parmesan

2 tbs fresh parsley, chopped

¼ cup onion minced

1 tbs. Lemon juice

1 tbs fresh dill or 1 tsp dried

Vegetable coating spray

Line the bottom of a 13x9 pan sprayed with vegetable spray with fish fillets. Combine remaining ingredients; spread evenly over fish.  Bake at 350 for 15 minutes or until fish flakes with a fork.

Reviews: Me, not a big fish eater but tarter sauce is a must with it, enjoyed it.  Jr…likes fish does not like tarter sauce didn’t really like it and the kids didn’t like it because Jr didn’t like it.  We came to the conclusion that the mixture was a healthier version of tarter sauce so if you like tarter sauce you may love this. 

Life Happens

So here comes the reality of diets…life.  This past weekend we went camping for the Labor Day holiday. Healthy eating was minimal, but this proves why I refuse to diet.  Had I been on a diet and not a lifelong journey I would have looked at the past weekend as a failure.  I would have been disgusted with myself because I didn’t have more self-control and before I knew it I would be looking at weeks of overeating and self-pity.  I am not on a diet and I am not beating myself up.  There are always going to be times in our lives that we are going to slip.  Life’s temptations are relentless and they will always be there the trick is finding a balance that allows us some lenience as well as structure.  Sounds easy enough, right?  I survived a birthday with cake and ice cream I will survive this too.  Last weeks quote “Accept it and move on” rings true once again.  So I had a few cookies and some potato chips, the next 3 days I just have to really mind my p’s & q’s or fruits and veggies.  Don’t forget that lenience is balanced with structure and don’t get too lenient.

Last week I lost another 2.2 pounds! Yeah me that puts me at a total of 5.8 pounds.  So far I am right on target of my goal for the end of 12 weeks.  How about you? Have you set a goal yet?  If not here are a couple of tips.  Always make your goal measurable.  Instead of just saying that I want to loose weight, say I want to loose 20 pounds and set a reasonable deadline.  Most of us are not lucky enough to be able to devote weeks of just focusing on our weight like they do on Biggest Loser.  Don’t expect to loose 5-10 pounds a week.  If you have 20 pounds to loose 10-12 weeks is a reasonable amount of time.  That is 2 pounds or less per week which is a healthy amount.  Remember it didn’t appear overnight and it is not going to disappear overnight.  Give yourself short-term goals that keep you moving to reach your ultimate goal.  It is very motivating to reach goals; it gives you a sense of achievement.  Reward yourself when you reach a goal (and I don’t mean with an ice cream sundae).  Treat yourself to a movie, a massage, a haircut or color, that fishing lure you have had your eye on or an hour to yourself to read a good book.  I think you get my point.  After you set goals make a plan of what you need to do to reach that goal.  Maybe you need to add an extra workout or eliminate a certain type of snack.

After you get your goals set be sure to write them down somewhere that you will see them often.

This week I am going to work on turning more of my favorite foods to a healthier version and I am going to try something new!  I am trying to find a way that I like fish that is not deep fat fried or fish sticks.  I will share next week the results.  What are you going to do this week?

Life Triggers

Well I made it to the end of the dreaded second week.  The second week seems like it is the hardest for me. Apparently I am not alone, if you ever watch the Biggest Loser the second week is hard for them too.  I am pretty proud of this second week…I am down another 1.4 pounds!

As for the book I started reading in last weeks post…I must admit it is a really great book!  The book is called Love Hunger.  It is talking about being an overeater because of life happenings.  Kind of relates it too alcoholism and walks you through footpaths similar to the twelve step program.  Believe me I was skeptical just like you.  The more I read the more I related.  And the more I caught myself throughout the days thinking “Oh wow this is what it was talking about”.  So I guess I am working through the denial stage and on to accepting that I am an over eater.  I eat for everything! Now I am trying to recognize my triggers.  What moods or situations trigger my cravings?  The loss of a family pet, Stormy, has been extremely tough, the kids loved that horse.  It has been hard to avoid stuffing my feelings with chocolate chip cookies and a glass of milk.  Thank goodness I would have to bake the cookies first.  Another thing “Love Hunger” has made me realize is that I am a fixer.  I want to fix everything for everyone and when I can’t I over indulge to “sedate” myself or drown my sorrows so to speak.  I tend to carry the problems of the world on my shoulders.  I guess this kind of relates back to the struggling to ask for help.  I make everything my problem and then beat myself up trying to fix it. 

One of my friends gave me some great advice.  He said, “Accept it and move on” and that statement couldn’t be more perfect for my journey.  I have always loved the statement “Accept the things you cannot change; change the things you cannot accept” which fits with the advice from my friend.  I cannot change the passing of Stormy nor can I change the way other people think, feel and act; but I can change the way I handle my own thoughts, feelings and actions.  I have repeated these words (Accept it and move on) in my head several times already. This will be my motivation this week…what things in my life do I need to just accept and move past?  How about you? What situations in your life can you accept and move on?  I am not perfect and while I know that I don’t often accept it.  I am going to work on accepting whom I am at any given moment and that I am striving to be MY best.

Help? Eating Disorder?

Help? Over-eater?

Had a great visit with a friend this week.  As we were visiting she pointed out one of those things that you know but you don’t really think about until it smacks you in the face.  She said, “You don’t like to ask for help” she was absolutely right!  So often in life I feel like if I ask for help I have failed or I will show weakness.  I have to stop myself and think…would I give this advice to a friend?  Sometimes I am my own worst enemy; if it were anyone else would I think this way?  The answer is no; in fact I think a lot of people who can ask for help when they need it.  It shows great strength to ask for help.  So my actual weakness is NOT asking for help.  So why is it we expect to be able to make a lifestyle change alone?  This journey is about making significant changes in my lifestyle.  Sharing it with you is my outreach for help and offer to support you at the same time.

Also on my visit my friend shared a book about being an over eater and recognizing just what it is that you are trying to fill with food.  This was also an eye opener for me.  I guess I never really viewed my weight problem being an eating disorder.  Maybe that has been one of my obstacles that have prevented me from reaching and maintaining a “normal” or healthier weight.  I have just started reading this book and while I do find some things I can relate to I am not convinced that I can label myself with this “disease”.  Maybe I am in the denial stage.  Part of me feels that if I accept that I am an over eater I am accepting another excuse.  Part of me feels that I should be saying: duh.  Like I said I just started the book and I suspect that I have a lot to learn with this one.  Emotions are a big part of my diet.

On a little lighter note…I lost 2.2 pounds this week!  How did you do?

Excuses, Excuses, Excuses!!

Oh ya we all have them and most of us have had them for just about everything.  What is funny is most of the excuses we come up with are to convince ourselves that something we are doing or not doing is acceptable. 

            “My house is a wreck because I work so much and I am never there.”  “I just don’t have time to exercise.” “It is too expensive to heat healthy.” “I really don’t eat that bad”  “I am not losing weight because I don’t eat enough and my stores everything” “My weight falls in the ‘overweight’ category because muscle weighs more than fat” “I am big-boned” I could go on and on in fact I could possibly be known as the queen of excuses.  The worst part of it all is that we believe them!  It is time to put them to the test and really call us out.   I am sure you are nodding recognizing some of the same excuses you have used a time or two or you are relating to some of your own.  Everyone does it (another general excuse).

So I challenge you and myself to put your excuses to the test and then put them to rest.  I will go through a few of mine for example.  First the excuse that my house is a mess, while I do work a lot trying to get my business off the ground I really can’t say that I work that much more than the average American.  So why is it others manage to keep their house in an orderly fashion?  Priority that is why, I have not placed it high enough on my scale of priorities instead I convince myself that I am overworked and I should sit and relax.  And wouldn’t you know it instantly I am EXHAUSTED.  So what is my plan?  I am going to allot one hour each day for house work until I am caught up and then 30 minutes each day to maintain it with a deep clean on the weekends.  That is doable right?

Next is the exercise,  “I just don’t have time” Wow this excuse works for about everything.  Lucky for me this one is not a huge issue for me, I do operate a fitness center.  But I too occasionally slip into an exercise rut, it has not always been my case and I still have to make a conscious effort.  I am only human.  What works best for me is that I ENJOY it.  Its an hour that is for me and believe me that is a treat when you have 2 small children.  Do I always get that hour? Unfortunately no. So now what?  Well I teach aerobics classes so that makes it a job and not just a luxury…people are counting on me.  Also, exercise incorporates so many things its not all jumping jacks and sit-ups but it does require movement.  My kids love to go on a bike ride or a walk…one thing about kids they love to move!  I know right now half of you are reading this building excuse on top of excuse as to why this is not working for you.  Remember we are putting the excuses to rest.  Plan of action: find some movement that is a treat for you.  If you have trouble come see me at Your Life Fitness! (Had to slip a plug in there you know you expected it)  Ok on with the excuses…

The next series of excuses kind of fall into the same category for me: being overweight.  This has been an issue for me my whole life so believe me I have some pretty great excuses.  It’s my parents fault. 8-) Just kidding.  My best is current excuse is “I exercise a lot (4-6 times a week) so I am sure I am not eating enough calories to fuel my body in my active lifestyle and it is storing everything.”   The is such a good one because it has a lot of truth in it.  How many of you are fitting this into your life right now?  STOP IT!  Let me break down the “truths”  I do exercise 4-6 times a week and I also spend a lot of time doing bookwork and planning on the computer (and then relaxing instead of housework)  I tested this with the walking club “Steps to a better You” if you missed this watch for it next summer.  We wore pedometers to track our steps all day long.  The daily target is 10,000 steps per day.  Trust me I don’t move as much as I thought.  Granted some movements just don’t track.  Look how easy I slipped in another excuse!  So I don’t move as much as I thought… Next “truth”: I don’t eat enough.  That is true except I missed the key words.  I don’t eat enough of the right things.  Just the other day I started using a food and activity tracker online.  I had been using one but it was categorizing an estimated calorie count between good, ok and bad.  Problem is I was the one categorizing and estimating the calories.   So I started using www.fitday.com and so far I love it. I don’t necessarily like the realization but great program.  I can log the actual food and portions that I am eating and also my daily activities even the hour of housekeeping that I will be doing.  The program then analyzes my diet and shows graphs of the different nutrients that my body needs vs what I am eating.  I was well aware that I could be eating better I just didn’t realize just how bad it was because I have been making excuses and believing them.  Plan of action is to keep tracking, change what I am eating and to take you all with me for accountability.  This is my favorite thing about the program…you can share with others.  Just like on Facebook you can friend other users.  You can control what information is public and who is able to see it.  You can also keep a journal and leave messages for your friends.  How is that for accountability?  So if you would like to take this journey with me find me on www.fitday.com my username is mscordell.  I would love some company and I don’t have any friends yet.  I will also be keeping a journal for the next 12 weeks and I will make that public to my friends as well. 

Excuses keep us on this vicious circle.  I am going to be more real with myself after all I am the one and only that is truly affected by my excuses.  The  saying “You are only cheating yourself” is oh so true!

Join me in putting the excuses to the test and then to rest.  Be my friend and take this journey with me at www.fitday.com or follow my journal also on Facebook at Your Life Fitness and The Good Life Café.  Let the journey begin!

Exercise: Good for Mind Body and Soul

When we think of exercise we think of weight loss.  While exercise is a big part of weight loss, weight loss is not the biggest benefit of exercise.  More and more research on the effects of exercise on the mind, body and soul is showing significant benefits.

 

Benefits on the Mind

Recent studies are showing that exercise might keep Alzheimer’s at bay.  Arthur Kramer, a neuroscientist from the University of Illinois, said it is being found in an increasing amount of studies that regular exercise benefits tend to be 20-30% reduction in being diagnosed with Alzheimer’s disease. "There are improvements in the chemistry of the brain in terms of the molecules that protect the brain, increases in the number of connections between neurons, which allows us to encode new learning and memory, and even the birth of new neurons in one region of the brain that supports memory," he said.

Benefits on the Body

We have all heard of the benefits of exercise on our vital organs…How about the benefits on our joints?  Exercise improves bone, joint and muscular strength and may also reduce the risk of arthritis and osteoporosis. 

When you include strength training in your exercise routine you are helping your body retain muscle mass.  When performing strength-training exercises, you are causing tiny tears in your muscle fibers.  This doesn’t sound appealing until you know that then when you rest your muscles repair themselves this is the process that strengthens your muscles.  As we get older we loose muscle mass.  If you don’t exercise to replace the muscle mass lost your body-fat percentage will increase which then goes back to the risks of cardio vascular disease.

Our joints are where two bones come together.  Ligaments help hold the joints together and muscles contract to provide movement. Exercise is important in maintaining mobility in these joints.  Our movable joints contain synovial fluid, which keeps them strong, mobile and healthy.  Leading a sedentary lifestyle affects our body’s natural ability to regulate this fluid.  By moving, strengthening supporting muscles and using these joints in full range motion on a regular basis you will help maintain or improve joint mobility.

Benefits on the Soul

It has been proven that exercise improves mood, helps fight depression, and reduces stress.  Exercise does this because when you exercise your body increases the amount of endorphins, adrenaline, serotonin and dopamine that your brain creates.  These chemicals all work together to make you feel good.  You also feel a sense of accomplishment after you exercise which allows your muscles to relax deeper releasing tension.

Now we all know that exercise packs great benefits.  Watch for helpful hints in making exercise a part of your day.