September 30, 2008

Week 4 Check-In: Eating Veggies and Setting Goals

I've lost 3 lbs this week for a total weight loss of 14 lbs. What I did right was increase veggies in my meals like instead of bunny food having rich provocative salads with pieces of chicken, gargozola, nuts, tomatoes, beans or avacado. I also started steaming prepackaged broccoli and cauliflower to eat at work as snacks or to supplement main meals. It's really easy to prepare and pretty good to eat. Try it!

Besides my usual Saturday water aerobics class, I got up at the crack of dawn on Friday--to arrive at my gym by 6:15 am and swim for 45 minutes. Since the indoor pool has water that's 86 degrees, it's almost like going back to bed ... warm and inviting.

I swam a workout that was designed for me by a trainer about a year ago. The program works on balance, endurance, and weight loss; and consists of stetching, water aerobics, backstroke laps, treading deep water for five minutes, and going from one end of the pool to the other (first forward, then backward, then sideways).

For instance with the forward lap, I skip forward on the shallow side of the pool and do the breast stroke on the deep end. On a sideways lap, I'll skip sideways to my left, and do the side stroke on the deep end of the pool. Then I'll turn around and repeat it on my right.

October 2 will be my one month 100 lb journey anniversary, so I decided it's time to set goals that are measurable. I am also using "as if" langauge that acts like the goal has already been accomplished. It's a manifestation thing that I learned along time ago.

GOALS
  1. November 2, 2008 - I have lost another 11 lbs, making the total weight loss 25 lbs.
  2. November 2, 2008 - Besides, stair climbing, I go to the gym or exercise at least three times a week for 45 minutes or more.
  3. August 2, 2009 - Averaging about 10 lbs a month, I have lost 100 lbs!

WHAT ARE YOUR WEIGHT LOSS GOALS?

September 27, 2008

Review of GoodGuide.com

Reviews are given 1-4 skinnies, based on the website's ability to cover the whole person regarding weight loss and health. This is an independent Review--I'm not being paid.

GoodGuide.com is a one-of-kind health website that bills itself as "the world's largest and most reliable source of health, environmental, and social performance information of household products." The website had it's debut on September 10, 2008 at the prestigious TechCrunch50 Conference where early-stage companies launch themselves and receive instant industry and media attention.

I heard about GoodGuide.com while watching the Channel 7 News a few days ago, and the business immediately caught my eye as a website that can assist us in living less toxic, greener, and healthier lifestyles.

With over 60,000 products currently in it's database, you can enter the name of a household item to receive a 1 to 10 rating on health, environmental, and social performance of the product.
  • Health performance measures the impact of a business' operations and their communities, and individual impact such as risks of cancer, reproductive hazards, mutagenicity, endrocrine disruption, respiratory problems, and skin/eye irritation.

  • Environmental ratings look at emissions, natural resources, environmental management and initiative programs, and life-cycle impact from manufacturing to transportation to final disposal.

  • Social data gages the impact on employees of compensation, labor, human rights, diversity, working conditions, corporate governance and disclosure.

For instance, I took my 3-in-1 Maximum Hold Mousse from Clairol (manufactured by Procter and Gamble). Five products showed up, so I matched the container title and found my product had a 5.1 (fair) overall rating, 4.0 health, 5.1 environmental, and 6.2 on social performance.

The website also gave me a list of the Mousse's ingredients and under Behind the Rating there was a big red X that said "the company has a below average score in biodiversity policies." Then when I clicked on that comment, the website provided me with a further breakdown showing Procter and Gamble had low ratings of 3.5 for climate change recycling/emissions, 2.8 for air recycling/emissions, and 1.9 for their habitat conservation policy.

Other features of the website are that readers can write their own reviews, but since the site is so new it's lacking reader input. Also, if you decide you don't like your own product, you can always look at the right hand column for a list of top 10% rated similar products.

In my case, the top 10% list included Aura Cacia Amplying Foam (rated 7.8), Suave Shaping Mousse (rated 7.7), and Finesse Touchables (rated 7.7). GoodGuide.com also has a shopping list feature, where you can print a list of selected items and take that to a store to purchase or click on numerous links to Amazon.com to order by mail.

While the website makes me want to rush into my bathroom and grab up all my products just to see their toxic or green ratings, at the same time it's scary to think I might have to give up my favorites. In the coming months, they plan on adding ratings for food stuffs, toys and electronics.

GoodGuide.com is a realllly good thing -- it informs consumers about what's in their products and makes manufacturers be more responsible for what they produce. It also teaches consumers to purchase products from safety and socially responsible companies.

I would have given GoodGuide.com a full 4 skinnies, but the website is lacking in user-friendliness, and leaves me wanting more information. It's a good beta version but I hope in the future the website becomes more robust than just providing ingredients, canned language, and ratings.

September 24, 2008

Learning How to Eat from Cancer

Earlier, in my first article Lunch Catastrophes, I talked about receiving signs from the universe about food. But I must tell you about another incident that happened at the Writing for Change Conference at the Kabuki Hotel in San Francisco on August 16-17, 2008.

It was a conference for writers who want to bring about positive change – from the personal to the planetary – and since much of my writing has been about making a better world ... it was the conference for me!

The keynote speaker was Mike Farrell of M*A*S*H fame, who now speaks out against injustice, animal rights, and environmental issues around the world. His philosophy, as stated at the conference was for us all to be responsible citizens because what happens to someone else, also happens to you. According to Farrell, "Everybody counts or nobody counts."

Each day of the conference, we took part in networking luncheons where groups of 10 people would sit at large round tables and eat while talking to each other about their writing venues. The first day, a lovely lady sat to my right named Jeannine Walston. In her thirties, she was tall and statuesque, with short brown hair looking like a well-educated person that you'd see at any professional business meeting.

As a matter of fact, it turns out Jeannine has held positions in the U.S. Congress as a legislative aide; in the cancer community as a lobbyist and patient advocate; and as a consultant to the National Cancer Institute and Food and Drug Administration.

Jeannine now has an organization called Healing Focus that works on improving health care with an emphasis on quality care for cancer patients. Unknown to me at the time, we had a kinship in philosophies. While I believe in dealing with the whole person about weight loss; Jeannine's organization, as stated on her website, believes "Healing involves transforming the whole person, including the physical, mental, emotional, and spiritual aspects of self."

The impetus behind Jeannine's advocacy to empower those dealing with illness, is she has a brain tumor. So, as we enjoyed a lunch of raviolis and exotic vegetables from local organic farms within a 100 mile radius of San Francisco, Jeannine pulled out a portable cooler of her own food, which consisted of a salad and hard boiled eggs.

I turned to Jeannine and asked, "Doesn't it bother you to see people all around you eating raviolis and fruit pies for dessert, while you eat your food?" Looking at me seriously, she replied, "I've already experienced those foods. Now it's time for me to do what I can toward healing the cancer."

Jeannine went on to explain, "Through my health challenge, I've become more educated about the relationship between diet, wellness, and disease. I now only eat what supports my optimal health and vitality."

Diagnosed with a brain tumor in 1998, the tumor reoccurred in 2000, but she wasn't told until 2004. It was at this time that Jeannine went to the Hippocrates Health Institute where she began experimenting more aggressively with dietary modifications. Now, not wholly a vegetarian, she eats 60 to 70 percent raw and includes foods in her diet such as eggs and fish.

"I know that I feel the difference on every level when I eat well compared to when I eat poorly," said Jeannine admitting that poor dietary choices were sometimes her way of abusing herself. She also had to learn how to love herself enough not to be self-destructive with food. "My situation requires me to have discipline," she explained. "My motivation is staying alive."

Admitting to having a sweet tooth in the past, Jeannine explained, "Now, I enjoy the aroma when a friend takes a bite into a piece of chocolate. I enjoy the artistic appearance of some sweets in bakeries. I enjoy beautiful plates of foods with their vibrant colors even when I cannot eat it. I suppose," she confessed, "I've learned to enjoy food through witnessing it. I don't need to eat it."

Jeannine's words about controlling what she puts in her body hit me as the right perspective on eating. But, we don't need to have an illness to get serious about eating the right kinds of foods to optimize our health.

This also reminds of me of something I read on another blog, One Mans Trip to the Half, "food is fuel in the most rudimentary terms and no one would wonder why their car was running rough if the wrong fuel was used and yet people wonder why they are fat when they eat like this and move less than old folk do."

I must tell you to complete the story, the next day at lunch, a different person sat next to me. Her name was Sharon and she is an executive vice president of a public relations firm. As we got to know each other, I discovered Sharon was in remission from breast cancer a year ago.

I don't know the message the universe was trying to tell me by placing two women next to me, in two days, who both were dealing with cancer, but I did introduce Sharon to Jeannine.

FOR FURTHER INFORMATION, I HIGHLY RECOMMEND READING ARTICLES ON THE HEALING FOCUS WEBSITE, ESPECIALLY "IN THE ACROSS THE WORLD SEARCH FOR CANCER TREATMENT, NO GUARANTEES" AND "BEYOND BRAIN MATTER."

September 21, 2008

Week 3 Check-in: Weight Related Illnesses

I had a few challenges to my weight loss this week that's why my weight stayed the same at an 11 lb loss. But the good news is that I've consistently lost inches, now totaling 2-¾.

Pain in my right foot the last few months has hampered my progress, so I finally decided to go to a doctor. He said I have plantar fascitiis (pronounced fash-ee-EYE-tus), which is an inflammation of the tissue on the bottom of the feet that connects your heel to your toes. In laymen's terms, it's a pain in your heel.

So to heal my heel, I've now been put on a regime of medication, physical therapy, and an ugly black booth like a Frankenstein leg (see image) that I wear at night to keep the foot in a bent position.

Some common causes are high arches or flat feet, wearing shoes that don't fit well, standing or walking on hard surfaces, and oh wait … being overweight. What a surprise.

Actually, I'm making a joke of it because I've heard a laundry list of ailments caused by being overweight for years. I used to poohoo it saying in an invincible tone "that won't happen to me." But, guess what … it is happening to me. Over the last few years, my list of weight-related ailments has increased from zero to sleep apnea, Barretts disease, and now plantar fascitiis. If it keeps going like this, I'm going to be adding diabetes soon.

My challenge now is to hold steady on my healthy course, and keep exercising. The stair climbing may be put on hold because the doctor said no high impact workouts, so I'll increase the water aerobics, do lots of stretching with my physical therapist, and begin strength building.

It's times like this, when the going gets tough that I usually cave-in to binge eating—going back to old bad eating habits. But, this time, I'm not buying into that kind of emotional impulsive behavior. What's that saying? "When things are tough, the tough get going." I'm taking the tough route!

WHAT KIND OF WEIGHT-RELATED ILLNESSES DO YOU HAVE?

September 15, 2008

Week 2 Check-in: Benefits of Stair Climbing

Two weeks into my weight loss journey, and I'm feeling good. This week I lost another 3 lbs, making the total weight loss 11 lbs.

The first few days my weight either "stayed the same" or I lost only a "few tenths of a pound." Then I dropped a banging 3 lbs all-in-one-day; and the next day, I gained a pound back. There's no rime or reason to weight fluctuations but it can be a little disheartening to see the scale chug along like a train going uphill. It also kind of ruins your fantasy of becoming slim ... instantly.

Another triumph this week was when I came up with my Best Of Eating Plan. It's sort of a contract that lays out all the terms to guide me toward becoming lighter and healthier.

I must admit though, I've been a bit of a slacker when it comes to exercise. If I really want to have a tight little body, I'll have to step it up a bit. Speaking of steps, I've taken up stair climbing.

With my working a full-time job, attending college classes three nights a week, homework, and writing this blog and a newsletter, I have little time for running to the gym.

This means I have to get creative in order to fit exercise into my day. So I decided to join a friend of mine, Carla, at work, who began climbing stairs about a month ago.

Every work day at 10:30 am and 3:00 pm, we dash over to the stairs and briskly walk down to the sub-basement of our building and back up to our top penthouse floor. I must admit, going down 8 flights is easy, but coming back up is both an exhausting and exhilarating experience ... yeah, I made it!

Other benefits of stair climbing at work are you don't have to buy expensive equipment, you don't have to drive far, and it causes comradery. Two co-workers have now joined our little Stair Masters Club.

Here's some interesting statistics about stair climbing:
  • According to a Swiss study covered on BBC World News, during a three month trial study of 69 participants, they were asked to use stairs exclusively at work. On average, their number of stories increased from five per day to 23. The benefits were participants' fitness improved, they had reduced body fat and a lowered blood pressure, and this translated into a 15% cut in the risk of dying prematurely.

  • There is a strong association between stair climbing and bone density in post-menopausal women (Coupland et al. 1999).

  • Duke University says stair climbing can help you achieve and maintain a healthy body weight.

  • Stair climbing increases leg power and may be important in reducing the risk of injury in the elderly (Allied Dunbar Survey, 1992).

  • When walking up stairs you exercise the gluteus maximum (your butt), hamstrings, gastrocnemius and soleous (calves), spinal erectors (lower back), and have a limited effect on your core.

  • When walking down stairs the primary influence is on the quadriceps (thighs), hip flexors, peroneous (shinbone), and it also effects your core.

  • A defeatdiabetes.org article stated, "Triglycerides were lowered only by walking uphill and glucose tolerance was most improved walking downhill.

September 13, 2008

The Best Of Eating Plan

The Gods have answered my prayers! At Week 1, I lamented that I felt like a fish out of water — uncomfortable about not having a specific program to use to lose my 100 lbs extra weight.

Over the years, I've tried just about all the diet programs and even though they weren't successful in getting me to a swimsuit body, I did gain a lot of knowledge.

So, when I found myself wandering aimlessly after more than a week on my weight loss journey, the idea came to harness that wisdom by designing my own Best Of Eating Plan. You notice, I didn't use the word "Diet" because this is a lifetime eating plan, not a one-month whim.

Perhaps the way to lose weight permanently is not to wholly conform to someone else's program or expectations of me like Valerie Bertinelli being on NutriSystem where she had to eat their food. My idea is to design a custom plan — based on the Best Of eating strategies on the market that work for me, and strive for the Best Of Suzan by paying attention to my MEPS health (mental, emotional, physical, spiritual).

My Best Of Eating Plan looks like this:


Eating Strategies

  • Weight Watchers portion size by having a piece of chicken equal to a deck cards and portion control of not taking second helpings, and eating every few hours when hungry to keep from experiencing food desperation.
  • Biggest Loser – be serious about exercising regularly.
  • The Reverse Diet reverse the order of my meals by having a large protein meal in the morning to energize me throughout the day, and a smaller nutritious meal at dinner.
MEPS

  • Pay attention to what my body and the universe tells me about food by slowing down and being aware of my actions, feelings, and health. Think whether I'm hungry or not? Whether I'm stress eating and not really hungry? Whether I want to finish the food in front of me?
  • Be a good parent to myself not scolding me for making mistakes or putting me down for what I look like and encouraging Suzan to be the Best Of me.
  • Choose exercise options I enjoy like aerobic swimming, biking, and walking; and know that I can push myself beyond what I normally would think are my physical limitations.
  • Take care of my whole self by breaking the bonds of automatic living where all my energy is put into doing household chores, working the job, or running from here to there. Instead be mindful of my day: brush the teeth, comb the hair, get manicures or pedicures, have a massage, go to the doctor regularly, grow and learn by experiencing new things and educating myself, meet new people, and do enjoyable activities (like going to plays, wine tasting, sitting by a fire, and taking long drives).
  • Face my fears, addictions, and mental limitations by seeking to understand and replace them with more positive viewpoints.
  • Appreciate and care for my family and friends and know it's important for success in losing weight and in life to have a strong support group.
As I travel on this weight loss journey and gain new insights, I will revise my Best Of Eating Plan to modify for the ever changing me.

WHAT DOES YOUR "BEST OF EATING PLAN" LOOK LIKE? PLEASE COMMENT.

September 11, 2008

Weighty Moments: Retail Temptations

first person accounts of food, body, or weight incidents


It's 2:00 pm on a Saturday at the local COSTCO store, a "large wholesale box store" that sells enormous packages from diapers to wines. It's only been a little over a week since I started my weight loss journey, so I went there to stock up on healthy food.

I loaded my metallic cart with hearty veggies and fruits -- green asparagus stalks, jumbo button mushrooms, and a plastic container filled with a dozen sweet smelling Fuji apples. But, as I walked through the store, my senses were overloaded with visions of foodstuff from my "No, No list."

At the back of the store, I saw pumpkin pies, yummy sheet cakes, and scrumptious pastries. I even overheard a nearby shopper comment to her preoccupied husband, "Come look at this! We don't have to cook at home anymore," as she grabbed his shirt sleeve and him tugged him toward the bakery.

The isles were lined with sample tables of ladies peddling free chicken-and-apple sausage, orange juice, and pizza bites. I felt myself longing to take a piece, but somehow I was able to keep control of my hands and just observe with my eyes.

The piesta resistance was one hocker, a twenty-something Pilipino lady, who shouted as I passed in a very loud voice, "Delicious jelly beans, only $14 a jar -- free samples!" I barely peaked at her as I kept walking. I then laughed to myself "as if I'm going to buy a jar of jelly beans at this point."

After this trip to the COSTCO store, I can see more clearly the retail temptations that lent to my getting fat in the first place.

September 7, 2008

Week 1 Check-in: A Fish Out of Water

The first week on my weight loss journey was interesting -- I'm feeling like a fish out of water. As discussed in my post A Line in the Sand, my usual is to select a quick fix mode to lose weight, so I'm having withdrawal in not having the crutch of a specific program.

In the meantime, while I wait for the Gods, or this blog, to show me the way, I've simply started watching what I eat. That means avoiding the usual unhealthy suspects like processed foods, sugars, and plain old junk. I must have done something right, because this first week I've lost 8 lbs. Sure, it's probably a lot of water weight, but as long as the scale goes down, I'm happy!

No, I ain't gonna tell you I became "exercise queen," but the truth is I did lift my butt out of bed and aim it towards my gym on Saturday morning to take a water aerobics class. I'm blessed to have a great gym nearby with an enormous inside pool that has warm sauna-like water.

Aerobics in the water is a really good form of exercise for a people like me, who've had knee surgery. The water cushions your joints as you move and groove to boombox songs while doing jumping jacks, cross-countries lunges, and frog jumps.

Returning to the water after a few months of exercise-hibernation, I was reminded of an instructor from my past who did themed workouts. One week, she'd pay homage to trees by playing songs like "Tie a Yellow Ribbon Around the Old Oak Tree" and then at Easter, she'd have "Funny Hat Week" where swimmers sported crazed-out caps. I missed her today -- there's something about an instructor who both inspires you and makes exercise fun.

September 2, 2008

A Line in the Sand

I decided to take my life back today! This feat occurred at 7:15 am, Pacific Standard Time, on September 2, 2008, while standing in my quaint California living room.

In an instant, I decided to take the plunge and draw a line in the sand, so to speak. On one side of that moment is a fat person who ate what she pleased, and on the other is the person who will be pleased to be slim and healthy. Exactly how I'll get there is a bit hazy.

My usual approach for losing weight would be to drive to a nearby bookstore and pick up a "fix everything" diet book. You know, the kind that throws you into ketosis, causes you to eat grapefruit at every meal, or promises you'll "lose 10 lbs, in 10 days."

Another approach would be to dash to the local diet center like Jenny Craig, NutriSystem or Weight Watchers, and sign up for counseling sessions hosted by cutesy 20-year-olds who know less about nutrition than I, and take home a sack of freeze dried, frozen, pre-packaged cardboard … oops, I mean delicious food.

Then there’s always miracle products like Slim Fast with meals-in-a-can and magic pills that chug, burnoff, and metabolize your fat. And in this modern age, you can cozy up to an online website like eDiets, which supports dieters through chatrooms.

I could also get on the gastro bypass surgery bandwagon, which is one of the most popular weight loss alternatives these days. I've even known people who've had the procedure and are very happy with the results, but for me, rearranging my stomach doesn't sound like a good alternative.

I’m not knocking books, programs, products, websites, pills, or surgeries – they are all good tools for losing weight, but there's gotta be something beyond the quick fixes that's ever lasting. I’m searching for that legendary creature.