SouthBeach Diet Week 5

I am looking back over another week.  I wish I could say I am farther along than I am, but I have to remember my ultimate goal is long term and not immediate (although immediate would be very nice).  My scale was bouncing around the 216lbs – 217lbs mark.  Starting out five weeks ago at 230+lbs, I am down at least 14.  Just about 3 lbs a week.  If I keep up 2 lbs a week or 8 lbs a month, that will have me arriving at my goal of 178lbs sometime around June or July.  It is worth the battle. 

This week more than others I found myself focusing on the things I shouldn’t have, like excessive beer, chips and salsa, lots of bread, diet pop, quick easy food.  The interesting thing about it, was I wasn’t craving them, I was just aware of the fact that I should be careful of them.  My wife made split pea soup, and my son made refried pinto beans (without refrying them).  These were both very good, but I recognized from SouthBeach, that the cooking process would send it right to the blood stream as they are easy to digest.  I have figured out how to use spices like fresh Rosemary, Basil, etc…. and various peppers, to make vegetables and other foods taste great.  The biggest challenge for me is making the time to eat healthy.  I would much rather do something quick and easy, or eat a candy bar instead of nuts or a cheese stick.  So I have to think ahead.  I have to make my salad for lunch when I make breakfast.  I’d rather not, but as I get into the habit, it is becoming easier.

The other habit that is becoming easier is that of getting exercise.  I have been getting to the gym around 5:30am and actually have started enjoying it.  I can watch the news, listen to music, and when I get home, I feel good about myself and what I am doing.  I am averaging 5 days a week, and lifting weights on three of those days.  So maybe part of my slow weight loss is due to the fact that I am adding muscle while losing fat.

I am still pudgy around the middle, saggy in other areas, but I did notice, the love handles are much smaller.  I may start taking pictures again like I did a few years back when I started this blog, as a way of showing myself the visible progress I am making.  The hard part is that the changes never happen as quickly as I would like.  Here is to continuing the Battle, despite its slow pace.  Good luck to you.

Do You Know Your BMI and How it Relates to Health and Fitness?

Simply put, BMI stands for Body Mass Index.  Looking at my body change over the years I can see I definitely have some body mass, but is that a bad thing. The Center for Disease Control feels it is a good assessment tool for identifying obesity and overweight issues the population.  Many others use it as a screening tool to help in identifying potential health and weight issues.

Some of those issues that tend to be related to obesity are diabetes, cardiac issues, high blood pressure, high cholesterol, and health issues related to each of these issues. It is generally excepted that those who are in a healthy weight range generally suffer from less of these health issues.

BMI is broken down into a variety of categories:

• 18.5 and below, you are considered underweight
• 18.5 to 24.9, you are in the coveted normal range
• 25.0 to 29.9, welcome to being overweight and the start of some of the health issues associated with being overweight
• 30 and above, you are considered obese

Obviously we all want to be in the normal range when it comes to our personal weight.  Finding out what is normal for you is a simple as typing BMI into the Google Search Engine.  You will be asked for your weight, height, sex and age.  I am 5’11 and today I am 219lbs (that is down from 230lbs three weeks ago), male and 46 years old.  For someone my height the scale looks like the following:

• 131.9 lbs is underweight
• 132 – 178.6 lbs falls into the normal range
• 178.7 – 215.1 lbs your in the overweight range
• 215.2 and above is considered obesity

Today at 5’11 and 219 lbs I am considered to be obese.  In my last doctors visit I was put on High Blood Pressure Medication, told my Cholesterol was high, and after labs it was determined that I am pre diabetic.  The advice from the doctor, get on blood pressure medication, and lose weight.  I have four pounds to go until I move from being obese, to overweight.  Sounds weird to think I will be celebrating becoming overweight, but when it is moving in the right direction that is something to celebrate.  Obviously it will take a while longer, but the real party will take place the day I hit 178 lbs and drop into the ranks of normal.  At that time I will schedule another Doctors appointment to see what impact it has made on my overall health and well being.  Until than I will be battling on to live a more healthy lifestyle in every aspect of my life

Back on Track Week #3 of South Beach Diet

I like to keep people updated on my progress towards becoming healthy.  It is more for me than it is for you, but if it encourages you in some way than great.  If anything becoming a healthier person is a long term process.  Believe me I am looking for a short cut, but they are hard to find, and few between.

As I mentioned a few weeks back, after a year of focusing on other areas of my life (they do play into being healthier emotionally, mentally, and being a basic peace with myself) I am again focusing on becoming physically healthy.  After getting down to 204lbs almost three years ago, I started on December 19, 2009 at 230lbs.  I was feeling pretty down about me. putting on shoes was getting tougher, didn’t like how I was looking, and the worst was a few weeks earlier a little kid was hanging around where we worked and wanted to pat my belly.  Right then and there I new something needed to give.  So on the 19th, Christmas week, I launch the third attempt at losing weight and becoming my physically fit.  I have always been able to drop weight pretty quickly with South Beach, and it fits me, so I dusted off the book and put it back into action.  I stayed on track through Christmas and in the first week, with working out at 5 am, I lost 10 pounds.  I know, lots of it water weight, etc… but for me it was progress.  Than the week following Christmas I got sick.  For me being sick is about trying to feel comfortable, and eating has always helped me feel more comfortable.  Along with my son’s 21st birthday, a New Years Party at our house, and not feeling great, I jumped back up to 227.  Discouraged, bummed, angry, I decided to keep at it.

Today, January 7, 2010, I am back down to 221.  So in three weeks I have dropped 9 pounds.  I should be happy with that.  I am exercising 45 minutes 5 times a week, eating right foods again, and taking my health into my own hands rather than playing the victim and letting life dictate my way of living.  I encourage you to join me in trying to figure out this thing called healthy living.  Bring on week #4.

Balanced Living is Healthy Living

Two nights ago I came home from work exhausted. It had been a long day of meetings, trying to cast vision for the new year, getting departments on board with budgets, a few employee disciplinary issues, all the stuff that takes its toll mentally and emotionally. I had gotten up at 5am to work out, so dinner and the TV sounded really good. What was funny was earlier in the day i was thinking about who two dimensional my life was becoming. Working out and work, working out and work. I was trying to figure out how to build on my relationships with my wife and kids, and with the few friends that I have. All of the sudden the phone rang. My boss had a few extra tickets to the Blazer game that night. My first thought was how tired I was, how this would interrupt my plan for getting mentally ready for the next day via the TV, and then I thought about balance. I quick said yes and tracked down my two boys who where more than willing to drop homework to go to the game.

Blazers lost, but I won. I got to spend time with my boys, We got to enjoy a change of pace, a break from the normal routine, and I got to work on developing my relationship with my boss. The next morning I jumped up at 5 am rather than dragged out excited about the day, not feeling like I am stuck in a rut. Through this and other stories like this I am learning that a balanced life is more important to healthy living than I ever imagined. When I am balanced stress seems to have natural release points whether on the treadmill, through discussions with friends, or the escape of a basketball game. Spending time with those who are important to you keeps those relationships from becoming things that hinder you, and rather puts them into a p;ace of enriching your life. And, balanced living is just fun.

I am trying to find more and more ways to break up my day with things that bring balance. Life doesn’t have to be just about work and working out. It can be about fulfillment, joy and peace. Here’s to finding balance in our lives.

A Change in Focus

Sitting at home tonight I began to reflect upon my day. My work as a nursing home administrator puts me in many meeting, talking with many residents and families, dealing with staff, planning, problem solving, etc… Tonight however, I am not thinking about those things, rather a conversation I had today. In the discussion my friend was describing his overcoming an issue. When I asked what he thought was the reason for it going well he simply said, “I had to stop thinking about what I could no longer do and instead start thinking about living.” How simple and how profound at the same time.

Rather than thinking about all the foods I can no longer eat, I can focus on the things I am able to do as I continue to lose weight. Instead of thinking about having to stop sleeping in, I can instead focus on experiencing life in new ways (running, going to the gym, riding a bike, etc…) I might stop thinking about all I am giving up and instead start focusing on all that I will be gaining.

The battle is tough enough, but a simple change in thinking may make all the difference. It seems logical that we pursue the things we are focused on. If I focus on what I can’t have, or do, I am setting myself up for failure. Instead focusing on the outcome, the finished product, the end goal, I am more likely to get there. Learn from my friend and stop thinking about what you can no longer do, and instead start thinking about living right. Still fighting the battle.

Sparkpeople.com

We all need a little help sometimes when it comes to staying on track with our goals of diet, exercise and weight lose. I have tried for years to do it on my own and have not had the success I would like. My wife has encouraged me to join weight watchers or some other group, believing that the social environment and accountability would be a big plus for me. Off course the big minus is they cost. Then along comes http://Sparkpeople.com. This website puts all the tools at your finger tips. There are meal trackers that will even print out the weekly grocery list. There are workout programs. There are specialty groups. Are you a mom of teens, do you have high blood pressure. Do you skip breakfast. There are others out there to connect with. Community is a big part of the program.

The fact that it is free made me a bit skeptical, but as I wondered through the pages I was not asked to pull out my credit card once. I can have my own blog on the sight, I can share my success and failure on line, and get encouragement to push on. It may not be exactly what you are looking for, but for free it is an awesome site. Take a quick look and tell me what you think. To bad I can’t just push a button and have the weight disappear.

Technorati Tags: Weight loss tool

Taking It a Day at a Time

This afternoon I was sitting around the house trying to figure out how to use my time. Typically on a Sunday I would turn on the TV, grab some chips out of the cupboard, some salsa, and settle in on the couch. However, today I was thinking that I need to start changing the way I look at my time. After all, lately as I look in the mirror I am not liking what I see. I got that way by grabbing the chips and salsa, turning on the TV, and taking my place on the couch. Today would be different, it would be a chance for me to do it right. To do something that would make a difference. Maybe I won”t feel any better today, but a year, five years, maybe ten years from now, I will be glad I broke the cycle and did something different with my Sunday afternoon. Here’s to getting older. How did you spend your Sunday???

Did I Win or Lose????

So who starts a diet at Christmas time.  Well…… I did. My reasoning may be flawed but here it is.  If I can lose a few pounds during Christmas, nothing can stop me.  For the most part the plan worked.  I dusted off the South Beach Diet Plan, started hitting the 24 hour fitness by my house, and instantly started to drop pounds.  I was hoping to drop 6 or 7 pounds in the two weeks leading up to the Holiday and guess what, I did.  Second step was to hold even during Christmas and then to resume with the diet and exercise.  In the midst of being sucessful I ran into the one thing that could stop me.  I came down with a killer cold.  The kind that wipes you out, shuts you down, and that it takes every ounce of energy to focus on getting through the day.  Gone was the exercising, gone was the eating plan and cooking ahead, gone was will power. The only thing on my mind was survival.  I have yet to jump back on the scale.  I actually am scared to do so, thinking that discouragement might stop me from trying again.  However, tomorrow morning you will see me at 24 hour back in the routine and back on track.  Next goal – to look my best as I head to Vegas with my wife and friends.  End of January.  Would be nice to be at 215 by then.  I’ll keep you posted.

The Battle Continues

As life would have it, you win a battle, but sometimes the war continues. A year ago I was feeling really good about where I was with my battle in terms of personal well being. My relationships were going well, my weight was coming down, work was a challenge, but when isn’t it, emotionally I was ok, and then overnight life changed.  I few issues in life hit me sideways and every area of my life was spinning.  Diet didn’t matter, holding onto relationships was consuming, stress off the charts, and the realization that I needed to figure me out was a huge one.  While One Man’s Battle started out as the struggle of weight loss, it has become the struggle of life.  Of seeing life for what it is. Of managing the things you can manage, and going along for the ride with the rest of it.  A year later the struggles are still there, but I am slowly coming out of it. a $90 and hour best friend who is paid to listen and help you process has been a great help.  A wife who is willing to stick with you in the midst of life’s struggles is absolutely necessary (at least for me).  And, we relational issues moving in a good direction, work going well again, it is time to focus back on diet and the other issues that affect health and well being.  So….. here I am again, starting over, but with lessons learned from last time.  I stepped on the scale at 230lbs last week.  Dusted of the Southbeach diet and started reading about my need to get my blood work back in line.  I vowed to get up at 5am (if you know me that is insanity) and head to the 24 hour fitness, and have started lifting weights again and doing Cardio.  So far I am down four pounds in six days, but tomorrow is the official weigh in.  I will once again start blogging about the struggles involved.  If you would like to learn about more of the – inside my head issues take a look at my other blog http://deeplookinward.blogspot.com/.

Happy Battling

Rick

Seasonal Weight Loss

Just like the earth goes through its round of seasons each year, I have found that we as people do as well.  Living in the Pacific Northwest, many go through cycles of depression due to the dark rainy weather.  As the sun shines more  moods become brighter as well.  For me, there is something about spring that triggers a desire to focus on my health, to get outside and be active, to consider the way I look and treat myself.  As a result in April I once again began a focus on changing my lifestyle.  The way I drink, eat, sleep, deal with stress, etc...  All of these play into a healthy lifestyle.  So far I have been very successful. For some reason in the spring it is easy for me to focus and be successful. As summer starts to swing into gear, the summer parties with beer, chips, dips, and all the other unhealthy great tasting food easily knock me off track.  Then it is the seasonal food of Thanksgiving, Christmas and New Years that keeps me from getting back in gear.

To be successful, it is more about the upcoming seasons I will be facing, then about the current season I am in.  The excitement of losing weight and looking better each day is motivating.  It is what happens when I plateau, and others are enjoying those foods that I used to crave that I need to figure out.  So when I say I am looking forward to summer, it is in a whole new way. 

Wishing you success in this season.

Five Month Break

 So what happens when you take a five month break from eating right? Well first hand experience says you climb back from being 205lbs to tipping the scale at 230lbs.  Your blood pressure climbs back to 165/118.  You feel lousy most of the time. You become depressed because you had been doing so well and now you are right back to where you started from.

Why  does someone let himself slide? Not sure it is an easy answer. Home life gets goofy, stress at work climbs, the focus on what not to eat, or what to eat, gets old and you don"t feel like being disciplined.  Beer looks and tastes really good.  I am one who likes to experience life and enjoy all it has to offer. Not eating what you want goes against that philosophy.  However, so does dying early.  I find myself being tired, unable to do all that I want with my kids, having difficulty tying my shoes, and watching my jeans leave marks from being so tight.  I've got to change.

The title of this blog is One Man's Battle. I am learning that this has always been a battle for me. A life long battle.  Today I jumped back on South Beach.  Day one of a strict 2 weeks.  I only made it 5 weeks last time, so here is to making it six weeks.

South Beach Diet - Week #5

Following the South Beach Diet continues to be a learning experience.  I have to remind myself over and over that the primary goal is not the weight loss, but healthy living.  My desire is to stop my slide towards diabetes, to lower my chance of a heart attack or stroke, to be able to participate in the activities I enjoy well into my old age.  Weight loss is just part of moving towards the healthy lifestyle that I want to enjoy for years to come. 

This last week was full of potential pit falls and my own weak will.  On a few occasions I blew it and ate a few things I had been missing.  But in each of those cases I readjusted my diet the next day and got back on track.  A meeting provided for very few options and I was still able to manage.  I probably had a few more beers this week then I want to have a part of my routine, but I managed through it.  In the end I continued to drop weight and I would be lying if I said I wasn't excited at the progress.  Today I jumped on the scale to find myself at 206lbs.  That is 5 more ponds lost, and in 5 weeks I have lost 24 pounds.  A few people have noticed and I feel good about the way I look and the way I am begriming to feel.

Now I am sure that a lot of the weight loss occurred last night when I had to work night shift at the last minute.  I spent most of the night sweating, and while I drank lots of water I am sure that I weighted in less then I would have normally due to hydration.  We will see if I actually lose this next week.  While I won't hit 200lbs by my birthday on June 4th, I believe I will be below 205.  To me that is huge.  I promised my boys I would start rock climbing with them once I get below 200 lbs.  They are excited.  It is worth the Battle and I am glad I am fighting it.

Relationship Between Stress and Weight

I have been thinking a lot lately about the connection between weight management and stress.  I know that I can be a stress eater, meaning as the stress increases I tend to go for comfort food to help me get through it.  A bowl of ice cream, a snickers bar, a can of Pepsi have all been stand ins for that in the past.  What I am wondering is do those who are weight challenged more likely to experience stress, or when stress comes does it have a great negative impact on those of us who are heavier.

Each one of us handles stress in a different way, and we all  know that the same situation effects two different people in different ways as well.  A study by the Department of Public Health Nursing, University of Illinois at Chicago found that in African American women found that stress directly affected their weight control efforts.  But does weight have an affect on stress.

Obviously exercise is used by many as a stress reducer.  Those who are struggling with weight often have a low activity level which in turn means that they are missing out on one key way of managing stress.  It might also be argued that those with weight challenges are at higher risk for high blood pressure, and studies suggest that high blood pressure and stress can go hand in hand.

The most obvious issue however is again what the study above mentioned.  Simply that many of us have developed bad habits when it comes to coping with stress and instead of trying to deal with it in a healthy way we start eating, or neglect exercise, or start drinking (alcohol has high carbs), which all impact weight loss or weight control. 

While we will never be able to remove all stress from our lives, we can learn to manage it, and work through stressful situations in a healthy way.  It is worth the battle

Google Pedometer

Now that I am trying to be more healthy by doing some exercising I find myself jumping into my car to figure out how far I went.  My problem is a lot of my walking or jogging takes place on trails my car can't go.  I also find that driving my car around to log mileage is not as practical with gas up above $3.35 a gallon.  So leave it to Google to use add a feature to their map program and create a Gmaps Pedometer.  You can record your route, have it determine your distance and calories burned.  You can save it, print it, share it, you name it.  It even calculates for an out and back route.  Now I can figure out where to go on a five mile walk or run.  If I am traveling I can figure out a route from my hotel before I even get there.  It is very cool and I am sure has many more uses than I am even thinking of.  Log on and give it a try.  Great job Google, this is a huge help in my Battle to Live Healthy

Diet Success or Failure?

I said I would report back regarding my success or failure related to my meeting and the navigation of the dieting nightmare.  As I anticipated the room was ripe with temptation.  The muffins, the Snickers Bars, Peanut Butter Cups, Pepsi, 7up.  To make it worse the bottled water that was present a month ago was completely missing, luckily I had brought in a big bottle of water with me.  Bringing a few of my own snacks was a great idea, but the meeting was so slow moving that the snacks were gone before I knew it.  I was able to avoid the candy bowls and the Muffins for breakfast.  As lunch approached I didn't know what to expect, and as we were told lunch had arrived we were greeted with boxes of Pizza.  If you know me you know Pizza is my weakness.  I looked to see if a salad was coming and sure enough there was one.  Lettuce, croutons, and cheese.  No chicken or tomatoes are anything that would be filling.  As I ate the salad I realized it would not be enough to fill me.  I decided to scrap the cheese and veggies off of a slice of pizza and leave the crust behind.  Finally the meeting ended and we were off for drinks.  I had planned on drinking a few glasses of wine, but I gave in to a few beers instead.  It was worth it.  As I headed home I thought, I made it, I navigated the maze called a work meeting.  Pulling up to the house I was hungry, and there was no quick fix in sight.  And then I saw it.  Cheese and chips, an old favorite.  And in a moment of weakness I blew it, I made a plate of Nacho's and consumed the calories I was trying to avoid.

Looking back this morning I realized I could look at yesterday a couple of ways.

• It could have been much worse and wasn't
• I have successfully avoided Nacho's for over a month
• In the grand scheme of things this is the first little slip I have had since starting
• What a loser I am for blowing it
• How could my family have put those two items where I would see them and be tempted.

Instead I am choosing to look at yesterday as part of life.  In dieting or a healthy lifestyle there will be days when we all eat a little less than what is best for us.  The real measure of a person is what they do the day after they slip.  Do they continue on their slid or do they make the adjustment and get back to making good choices.  I am proud to say that today I was back on track and heading in the right direction.  Sundays weigh in will tell the story of who bad I slipped, but looking at the bigger picture my goal is to become as healthy as possible and this isn't just physically, but emotionally, mentally and spiritually.  So as part of the battle, I am back on track.

Diet Obstacles

Today I will need to put all of my tricks to overcoming obstacles to work.  Once a month all of the facility managers come together for a regional meeting.  Looking at the tables you find a dieters, or healthy person's nightmare.  Walking in I will find the morning fare of Costco Muffins - High in Carbs, Fat, Calories, etc...  On the tables will be every kind of candy I crave.  The cooler will be packed with soft drinks.  Lunch will be provided and is out of my control to determine what is purchased.  Following work we usually head out to the local bar to unwind, catch up, and debrief over a few stiff drinks.  So how can a person navigate?

Here are a few things I am in the process of doing, and I'll report back tomorrow on how well it worked.

• I have made myself a large breakfast of things I am able to eat, and made sure I am full.
• I will be taking a few snacks with me like cheese sticks and peanuts, to help me avoid the candy.
• I will push the candy bowls out of my reach and try to sit next to someone else who is trying to avoid the pitfalls.
• I will do whatever it takes to get a salad ordered for lunch instead of pizza, pasta, etc...
• I will grab a few bottles of water before I get to the meeting
• I will limit myself to two glasses of red wine tonight and if dinner is involved order something that works off the menu.
• I will tell myself all day, that the long term goal is more important than the short term gratification.

I was successful at last months meeting.  We will see how it goes this month.  I am a little more tired which sometimes leads to less will power.  It is worth the battle.

Weight Loss and Self Esteem

An interesting thing has been happening as I lose weight on my diet.  Not only is my blood pressure decreasing and my blood chemistry coming back in line, I have found I am feeling better about myself.  I always felt I had a good self esteem, but looking back I realize I was becoming disgusted with how I looked and felt it reflected on who I was.  I was also becoming increasingly frustrated about not being able to participate in activities that I normally found enjoyable, like soccer with my kids, running, and even hiking.

However, with the loss in weight I am finding my attitude about myself is changing.  I feel like I am able to be in control of things that have controlled me in the past.  I like looking in the mirror and seeing progress towards how I want to look.  Again, there are many benefits to losing a few pounds and this is just another on.  I am enjoying the side benefits of starting to live more healthy.

South Beach Diet Success - Week #4

Another week of my life style change and still moving in the right direction. And while the real purpose of my life style change is to avoid becoming diabetic, to reduce blood pressure without medication, and to live past 56 (when my Dad died), I find that the loss of weight is becoming almost an obsession.  Each morning I get up and head right to the scale.  My mood for the day is determined by what the dial reads (I hate the control that scale has on my life).  I spend a lot of time thinking about combinations of foods,their affect on digestion and fat retention.  Gone are the days of sitting down and just simply enjoying the taste of a steak or piece of Salmon. A glass of wine is no longer thought of as a Shiraz or Merlot, or talked about regarding its quality, instead it has become a Carb and calories.  Yet this is exactly what I enjoy.  Eating has become another process to gain control over or system to tweak and master.  So far I am figuring it out.

As of today when I jumped off the scale the dial stopped at 211lbs. That is another 3lbs in a week and 19lbs in four weeks. The only bummer is that my official weigh in day wasn't yesterday when I woke up and saw 210.  While 200 lbs is out of reach for my birthday on June 4th, 205 could be close. 

The cool thing is I am making progress, feel that I am eating very well, seeing visible results, and realizing the benefits of healthy choices in terms of blood pressure and blood sugars.  That is huge and very motivating.  Ok, the comments of people noticing is also motivating. This is so worth the battle.

Simple Ways to Increase Stress

At work we just completed a very stressful stretch of time.  In the Long Term Care industry we are evaluated constantly by a variety of outside agencies regarding our quality of care, documentation, floor practice, etc... Jobs are lost as a result of state surveys, fines are levied, and reputations made or destroyed.  Our annual survey was last week and the stress level went through the ceiling.  This process made me think about all the other thing in life that can cause stress so I thought I would share a few from my life, in hopes that I won't allow them to affect me so greatly the next time I face them.

• Starting a conversation about home finances with your wife, 10 minutes before leaving for work
• Being late to a social engagement
• Paying Bills
• A/R review meetings
• Firing employees
• Presenting to shareholders or owners
• Trying to make everyone happy
• Unannounced visits from your boss
• Announced visits from your boss
• Performance Evaluations
• My Diet
• The growing home repair list
• Kids needs and wants
• Buying gifts for my wife - I want to find the perfect one
• Car repairs
• Being pulled over by the Police
• Subpoenas

This is just a small list of things that cause my blood pressure to go up.  However, I have found that with a plan ahead of time I am able to navigate the issue that causes stress, and minimize the impact.  Stress isn't necessarily bad, it usually is the alarm that tells me I need to get focused and get moving.  It actually is responsible for the success I have in life and at work.  But left uncontrolled it can rob you of living healthy over time.  It is just another battle I am facing, and on worth figuring out how to win.