P90X - Day 60

Sixty days of P90X are in the books. I have faithfully been at it everyday with the exception of 1. But I made it up by working out twice the next day.  I have been sore, at times discouraged, but mostly I have felt great about myself.  I debated about putting pictures up on this page do to embarrassment of how out of control I had gotten. Yet on the other hand I have worked hard for two months and have some great results to show.  So take a look at what can be accomplished when you "Do Your Best, and Forget the Rest." Thirty days left and there is no way I won't make it to the end.

Painful Heartburn - What can I do

Last week was a tough week at work.  When the pressure is on and time is short I stop thinking about what I am putting into my mouth and just keep going.  The things I tend to grab are items that take no prep. Through their good taste provide comfort, and in the end make me wish I had thought things through a little more.  On one afternoon, I headed out of my office for a quick break.  One of my employees, who loves to cook with hot peppers (he grows his own), was there with chips and a fiery salsa he had cooked up at home.  Not being in the best state of mind I started right in.  I must say it was awesome, and I love the way the heat slowly built up over time.  I loved it until, that night as I was trying to drift off to sleep a familiar fire started to burn in my chest. Drinking water, burping, and changing position had no impact.  I would drift off to sleep, only to wake back up on fire.  It continued into the next day.  I have never experienced heartburn like that before.  As usual I started looking for help on the internet.  WebMD, Wikipedia, all had their various ideas.  I eventually came across a web sight called "Tipnut." You should check out the link.  What I was interested in where the ideas for home remedy. The remedy that worked for me was Peppermint Tea.  It was all we had in the house at the time, but it worked, and that is all that mattered

Things I learned through this:

• I would rather eat smart than go through the pain
• There are preventative steps you can take - most important is knowing yourself.
• Better to start trying to reduce the effects of heartburn as soon as you notice it, than to let it continue to build unchecked.
• Sometimes it can take 12 hours to clear (that is for me this time around)
• Comfort from stress can sometimes lead to discomfort in other areas.

Be smart.  Heartburn is no fun when it hits full blown.

Waiting to Lose Weight

Ok, I know that sounds like a huge cop out.  But, waiting to lose weight actually makes sense at this time in my life.  I have been busy researching things like Medifast, Weight Watchers, NutraSystem, and a number of others you can find on the internet.  In fact, I might just post a whole bunch of them right here on my page. Next to "How to Make Money on the Internet," "Losing Weight" is the most popular topic. With so many people claiming that they can all help you drop 10 pounds in a week, or 50 pounds in 12 weeks, how do you know which to chose? 

Last week I was listening to the Oregon Public Broadcasting Channel.  On one of their programs they were discussing the weight gain that occurs over the Holiday Season.  The person being interviewed stated that it wasn't the quick weight we gain during thanksgiving that we should worry about.  He said that can be lost quickly by returning to a normal eating pattern.  He said we should all be concerned about the two or three pounds we gain every year, and never lose.  That would me that for someone who has been gaining slow weight for the last 25 years (someone like me), they could easily have put on between 50 and 75 pounds.  I did the math and was angry that he was right.  He said weight gained like that is very hard to lose and keep off.  The quick weight lose choices may drop you quickly, but they don't help you make the lasting changes needed to keep it off.  Over the years I have done a number of diets, I usually lose between 20 and 25 pounds in a 8 week period of time.  The problem is, I can gain it all back over the next three months, and usually add a few more pounds on top.  With that being the case, I need a plan that I can sustain, that will stay with me for life.  That means it can't be powders and formulas.  It can't be food I will not want to eat the rest of my life.  It has to somehow fit with my lifestyle, or help me change my lifestyle.

At work I have a coworker who is nearing the 50 lbs lost mark.  She has accomplished this in 12 weeks.  What has helped her is that she attends a group once a week that talks about nutrition and strategies for losing weight. The group competes against each other to lose the most weight with some significant prizes. She takes what she learns about sugar, and pop, and metabolism, and so many other things, and puts it into practice.  She is exercising and doing what she needs to do.  She said today, that she is learning how to eat, rather than just eating a packaged food.  It makes sense to her.  The next group starts in January.  It sounds like what I need.  Again, my approach to this next round of diet has to do with it being sustainable, doable, allowing me to still enjoy the taste of food and to be able to cook.  And, it also must allow me to lose weight and keep it off.  50 pounds would be nice, 60 would be awesome.  I think I will be signing up in January.  In the mean time I am waiting to lose weight.

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

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.

Effects of Weight Loss on Blood Pressure

Over the last few weeks I have been very interested in finding non pharmaceutical ways to control my blood pressure.  Without to much surprise, weight loss through proper nutrition seems to be the number one thing you can do for yourself.  A 10 pound weight loss is said my some experts to reduce your BP by 8 points.  Eating the right types of food can also have a dramatic impact on your blood pressure.

Most of us resign to the using of medications to control blood pressure because it means we don't have to change our live style.  However, I would rather spend the $50 - $100 a month I would have to pay for medications, on a gym membership, a mountain bike, healthier foods, etc....

This last week I was able to lose 9 pounds following a diet plan. While this is a fast drop in weight my goal is to lose another 45 pounds over the course of this year.  In the first week alone my blood pressure dropped by 5 points systolic and 7 points diastolic.  While that still puts me in the category of Pre-hypertension (Pre-hypertension is 120-139 over 80-89), to me that is significant.  I am not sure if it is a result of the weight or the change in foods.  Next I will be adding a little more exercise, but weight loss does make a difference.  I am proof. For more info on Blood Pressure go to Workings.  They have some great thoughts on this topic.

South Beach Diet Excitement

I have just stepped off the scale after 7 days on the south beach diet.  I have stayed away from weighing myself because in the past I had trouble emotionally handling the 2 pounds lost, one pound gained cycle I typically find myself in.  So here are some quick facts about my past week.

• I started the week at 230 pounds and my goal is to be at 178-175lbs
• I started by going to the store and buying the food I would need to be successful
• I kept a jar of unsalted penults at work for quick snacks and always had a glass of water close by
• I made one mistake, I without thinking grabbed a piece of taffy out of a bowl in one of my employees offices without thinking.
• I tried very hard to anticipate situations that might mess up my diet attempts
• I have a very supportive family - wife and kids - and a few supportive friends.
• I felt hungry often, but found that a slice of thin ham, or cottage cheese, did a great job of helping me get rid of it.
• I took a few walks, but not as many as I had planned 

So what were the results???  I am at 221 pounds this morning.  I have not eaten yet or drank anything this morning, but I am at 221 pounds on 4/29/07. I am off to a very satisfying start to this diet.  As I mentioned before, my real reason for being on the diet has more to do with overall health then weight loss.  As I have been reading, those who have lost the weight and keep it off generally lose small amounts of weight each week, 1-2 pounds, over 2 years or more, not as a result of a fad diet, but as a result in a life style change that effects how they view food, how they use food, what they think about food, and ultimately what they do with their food.

So what did a typical day look like for me? I started each morning with a large glass of water.  I then would make breakfast with a variety of sauteed vegetables ( I love onions, mushrooms and bell peppers), two slices of lean thin sliced ham, two eggs, and a small amount of cheese. I also gave myself a small cup of coffee with some 1% mild.  While breakfast was cooking I would start making a salad for lunch.  I tried to always add chicken, shrimp or ham to the salad for protein and then olive oil and balsamic vinegar for the dressing.  I would grab a cheese stick out of the fridge for a later morning snack and by the time that breakfast was ready I had lunch ready to go as well. My kids laughed at me because I was outside grilling chicken at 7am.  I would try to eat the cheese stick around 10:30 and lunch at noon.  The second half of the day is tough for me.  I would find myself getting hungry around 2pm.  I would have a handful of peanuts but be hungry again at 3pm. With only peanuts around I would have another handful and hope to make it until dinner.  At home around 6pm I would grab another cheese stick or some cottage cheese so I wouldn't be so hungry at dinner I would eat uncontrollably.  Dinner would be some form of grilled beef or chicken, I will buy fish this week. I also would fix up a large amount of vegetables steamed or sauteed, and then make a crispy, crunch salad. Throughout the day I was drinking glass after glass of water.  Sometimes it would help with the hunger, but I swear most of my exercise was walking back and forth from the bathroom.

I found that yesterday I was a little bit bored of the same type of food every day, but after next week will be adding some fruit and carbs back in.

Weight is coming down and so are the blood pressure numbers.  I am excited.  I wish you success this week in your diet endeavors.  It is worth the battle.

What Keeps Me From Living Healthy

I have been asking myself the last few days, what keeps me from living Healthy. By Healthy I mean, physically, emotionally, and socially. A few months ago I was ignorant of what healthy living might look like and entail. However, waking up, looking in the mirror, and being dissatisfied, I decided to start educating myself. There is a wealth of knowledge out there in books and on the web. The trick I've found is sifting through it and determining what applies to you and your life style, as opposed to just adopting whatever someone else says. So...... back to what keeps me from living healthy.

1. It takes work to live healthy - The planning of meals, the buying of good food, making time to work out and then actually doing it. I come home after working all day and am tired, now I need to work again?
2. I have to think - What is the Healthy choice? Should I really have another drink? Do I want to think this way? Is this something I should go to the doctor for? - When I get home from work I want to go mindless, not make more decisions.
3. It will cost me relationally - My friends are going out to eat? If I make time to exercise I won't have time for my friends/family? Why should everyone else have to make sacrifices for me to eat what I need to, exercise when I need to, etc...
4. I don't see immediate results - I want instant success that the world can see, not a slow over time change in my life.
5. If I go to the Doctor, he is going to tell me what I don't want to hear -

Of course my thinking is flawed, I see it in every line I write, but it is this very thinking that keeps me from living healthy. It is my thought process and way of thinking that is my biggest obstacle to living healthy. For most healthy living needs to start with changing the way we think and view life, work, relationships, happiness, success, etc.... It starts with facing the reality of "Who I am, Where I am at, and Where or Who I want to be." Seems so easy to say, but tough to do. For me I have 43 years of habits and faulty thinking to undo, if I am ever to have a chance at living healthy. Educating my self has been the starting point and a way to see what must change in my life.

There are lots of inspiring Blogs on healthy living a great way to find a few is on the search directories like Blog Top List - Heath, or, Blog Top Sites. And there is no end to the books on Healthy Living. Each of us needs to decide what place Healthy Living will play in our lives, and then we need to decide what we are willing to do to get there. Again, I say it is worth the battle if the outcome is a happier, healthier, better, me.

South Beach Diet - Obstacles to Success

I am officially on the South Beach Diet, Day 4 is just beginning. I notice I woke up less hungry than the first few days, and after eating I am full. This is great, because during the first few days I almost had to tie myself down to keep from heading to the fridge, convenience store, or fast food restaurant.

There were a few things I didn't anticipate or have a plan for going in, that you might want to be aware of as you start out on your diet, South Beach or other type):

• Co-Workers Candy Jars - Many offices where I work have candy jars. Some full of taffy, others M&M's. Prior to my diet I would take a few whenever I was in one of those offices. On day one I, without thinking, picked up a piece of taffy and popped it in my mouth. You need a plan to deal with your environment.
• The Mother In Law - Day two I got a call at work that we were going over to the In Laws for dinner. Not a problem because we do this almost once a week. However, when at someone else's house you lose control of what is being prepared. Noticing it, I quickly mentioned I was on a diet. We were having Hamburgers, Potatoes, lots of wine, and cake. With her ok I went for the Hamburger without the bun and Ketchup and instead put on some mustard, took some extra tomatoes and onions, poured up a big glass of water, found the makings for a salad, and skipped out on dessert. Since it was only one hamburger patty and I was on day two, I went home a bit hungry. I quickly made up a SB dessert and made it through the day ok. You need to be able to improvise when needed.
• Today I have an all day meeting away from my facility. Of course I am in the medical field so all the healthy snacks will be there like; Costco Muffins - 100% Carb, small little candy bars, hard candy, pop, etc... I am known for eating a good amount of these items as I am a stress eater and these meeting produce a lot of it. Also, I lose control of lunch again. So, I will bring a few of my cheese sticks, and try to grab a bag of nuts on my way in to the meeting. I'll grab some water as well. Think ahead when you know what your walking into.
• After the meeting a group of us usually go out for drinks, and we can drink a lot. Since alcohol is off the diet at the moment, and this is an area of weakness - not the drinking, but the hanging out with friends and having a few, I will probably need to avoid the temptation all together and head home early tonight. Avoid your areas of weakness when possible.

There are many obstacles to success in dieting. My list is growing and I am only starting day four. I anticipate things like boredom with the food choices, the desire to go out to eat, etc... will soon make my list. It would be great to hear from you what obstacles you have faced and what you are doing to keep them from hindering your resolve to live healthy. I will make sure your thoughts get posted.

Picking the South Beach Diet

I have been researching diets for sometime now, looking for one that isn't just hype, but makes sense. There were a number that stated I could lose 20 pounds in 30 days. Others promised I could eat whatever I wanted and lose weight at the same time. I figured that the diet I chose needed to address the health issues that are beginning to creep up on me. Those issues are:

• Obesity - In my research a few weeks back I discovered that my height and weight but my Body Mass Index just into the range of Obesity.
• Diabetes - My last visit to the doctor I was informed that I am pre-diabetic and need to make some changes before I become diabetic.
• Family History of Coronary Heart Disease - May Grandfather died of a Heart Attach, my Dad had open heart surgery.
• High Blood Pressure - My BP has crawled up there and I would love to avoid medication if at all possible. My Dad and Grandfather also had High Blood Pressure.

The South Beach Diet was developed by Cardiologist Dr. Arthur Agatston. As a result of problems he was seeing with the Heart Healthy Diets, he went to work on something that was simple and addressed the issues he had identified with the growing Obesity issue he was seeing. Through his research he determined that the efficiency in which our bodies break down food into useful energy, makes the difference in wether or not we gain weight and place ourselves at risk for Cardiac Issues, Issues Related to Diabetes, and other problems that affect those who are overweight. At the center of how our bodies breakdown and store food is insulin - the production of, and our bodies acceptance of or resistance to the insulin we produce.

The South Beach Diet appears to be more about changing habits in how we eat and what we eat, then it is about losing weight. It is more about overall health then a fad that everyone is following for a season. The South Beach Diet seems right for me because it addresses some of the specific issues I am facing. I encourage each one who is thinking of dieting to research the diets out there and to chose the one that addresses the medical and genetic issues that you are facing. I don't believe that one diet fits all. I also know that for me to stick with something over a long period of time, it has to make sense to me. I'll keep you posted on how it works for me. Weight will be something that I am expecting to see drop, but I also expect to see my cholesterol and triglycerides come into line, as well as my blood sugars. With those areas being controlled I trust Blood Pressure will be affected in a positive way. My goal is improvement in my overall health and wellness. If that doesn't happen I won't be on the South Beach Diet very long.

Pre Diabetes

At my most recent visit to the Doctors office, he ordered the normal labs to ensure that everything is working properly in my body. Going over the results he stated, "looks like you have Pre-Diabetes." Thoughts raced through my head. Will I have to give myself shots? will I lose a toe or foot? does that explain my vision getting worse? All of course are things that can occur with Diabetes.

Going home I did a little research, and found that 54 million people in the USA with Pre-Diabetes. That didn't make me feel a whole lot better, but it was enough to show it is an issue that many people deal with. Even less comforting was the fact that most type 2 diabetics started with pre-diabetes. The definition of pre-diabetes in its simplest form is - your blood sugar (glucose) is higher than normal, but not high enough to be defined as diabetes.

There are things you can do to delay or prevent type 2 diabetes from developing. Recent studies show that a change in lifestyle has a profound impact. In a few of the studies intense diet and exercise counseling were given, while the test subjects were given little or no instruction. The studies found that the degree to which the progression of diabetes was slowed or stopped was closely related to lost weight, reduced fat intake, reduced saturated fat intake, increased fiber intake, and exercise.

Thinking about lifestyle changes it seems that the changing my lifestyle now to slow or stop diabetes, is better than the alternative of developing diabetes and having to change my lifestyle to accommodate the disease. Its a battle worth fighting

A good source of information on the studies can be found at Diabetes Care.