Biggest Loser Tuesday

Yes, I am a fan of NBC's Biggest Loser.  I enjoy watching the contestant's transformations and being inspired that change can happen - in their lives and mine as well.   As yesterday was Tuesday,  I curled up under my warm covers and watched this week's weigh-in.  And I admit I was shocked as Reuben lost only a few pounds and was sent home...again. 

As I have been writing this blog I have been changing my eating habits and increasing my activity.  And guess what?  Nothing has budged on that scale!!  Nothing!!  I was pretty discouraged last week - wondering what I was doing wrong.  I have so much to loose - more than 120 pounds- and at this rate I was fearing I would never see that milestone!

Then I watched this show.  A show where individual trainers are dedicated to one person, one team.  They are worked hard.  Their diets are controlled.  They are in the ideal setting for weight loss. And what happens? Reuben loses less than 5 pounds, and Hap loses less than 5 pounds, and both Bob and Dolvet are shaking there heads because the usual system is not working for these two.

They will figure it out - they will work through a plateau- tweak the workout...they will succeed.  But it was a good reminder to me:  Diet and Exercise are part of the equation.  There is a lot going on in our body's chemistry that we need to understand and to respect.  It takes time to reverse damage and clean systems and rebuild tissue and cells.  The scale is not my only measure of success.  I need to trust the process.  However long it takes....

Baked Garlic- Cauliflower

I found myself staring into the refrigerator today looking for lunch.  I saw left over pizza from the night before, deli meats and about four different varieties of bread, and some soup.  Then I saw in the back of the shelf a head of cauliflower.  So...cauliflower it is, and when I roast it up with garlic it is delicious.  Sometimes I want to eat the whole head for lunch. (Makes a great side dish too for larger meals.)

Daphne's Baked Garlic-Cauliflower:

1 Head Cauliflower
3/4 c. chicken broth - low sodium
5-6 garlic cloves
shredded Parmesan cheese  - about 1/2 cup
salt and pepper to taste

Preheat oven to 375.  Clean head of cauliflower and cut into small florets.  Use a small paring knife to slice cloves of garlic into paper thin slices.  Place cauliflower florets in a baking dish lightly greased with olive oil or safflower oil.  Distribute garlic over the top of the florets.  Poor chicken broth over cauliflower and garlic. Sprinkle with salt and pepper and cover with foil.  Bake for 30 minutes or until cauliflower is fork tender.  Remove foil and sprinkle Parmesan cheese on top of cauliflower.  Continue cooking until cheese is browned. 

Public Enemy # 1: SUGAR!

Over the years I have learned a lot of things about what contributes to my weight problem.  I have not been successful in overcoming it though. I hate that about myself - I try, and I fail.  I try, and I fail.  I don't want to fail again.  But I need to try again.  So I find myself looking at everything I have learned and tried and failed at -- trying to find a reason for my failure -- trying to find a way to make a lasting change.

I enjoy food. I should say I enjoy good food - I am a bit of a food snob.  I love to cook.  I enjoy eating out.  My portions are probably bigger than they need to be.  All these contribute to my weight problem.  But I do not eat a lot of fast food.  I do not binge.  I rarely eat desserts. I say this so you know that I eat like most of the people around me.  Yet I am twice the size of anyone in my family.

Proper food consumption and exercise must be a part of my long term solution. But there is a myriad of medical issues going on within my body that I need to address before my weight issue can really be resolved.  So medically speaking, this is a brief synopsis of what I have learned about my body:

1. I am borderline diabetic - maybe even full blown diabetic by now.  Insulin resistance is a big problem in my physical chemistry.
2. I have MAJOR hormonal imbalances - I've had high testosterone - low estrogen levels since puberty.  Then compound that with the hormonal roller coaster that two pregnancies and postpartum depression contributes and my hormones are a mess.  And the depression continues...
3. I crave simple carbohydrates:  bread, pasta, rice, etc.   I have a difficult time eating long term without them.  Candida overgrowth is a bi-product of eating too many simple carbs too often - I have known for years that this is an issue affecting my digestion.
4. I am addicted to diet coke.  I stop drinking it for awhile and then I have to have it.  I feel a physical change in my body when I get that first sip after awhile.  This is a major change I am trying to make immediately.  But it's hard.  (I had one today...I confess.)
5. I have high cholesterol and a fatty liver.   
6. My thyroid is technically in normal range but borderline, and a borderline thyroid is still a problem that needs to be addressed. 
7. Oh, and my feet are shot from years of excess weight and bad shoes!

I have known for years that simple carbohydrates are converting to sugar in my blood stream.  This is affecting my body's ability to use insulin. My cells are starving and telling my body to eat more simple carbs for the sugar.   What sugar is not used is stored as excess fat.  It a cycle that is contributing to my obesity.  I know this.  But I haven't known how to change it.  Stopping my sugar and simple carbohydrate intake cold turkey has not been successful. It's what I probably need to do - but it seems utterly impossible to make that drastic a change in my eating. How do I face this giant in my path? How do I the thing that seems impossible but absolutely necessary to save my life?

 I guess that is why I am so passionate about writing this blog.  I have head knowledge.  But I still fail.  I know I am not alone.  Others are fighting my same battle.  Others like me need support and inspiration and accountability.  Others have knowledge that I have yet to learn.  I want to share what I am learning.  I want to grow and understand more.  And deeply I want to change my life.  

The other night I was listening to a podcast from Young Living Essential Oils.  When I was listening to this podcast I felt like this speaker was speaking about me!  She identified almost all the issues I listed above, and she gave a suggestion for dealing with it.  I think that understanding WHY WE GAIN WEIGHT and can't seem to loose it is step one to really losing it for good.  So I listened to this talk once.  Then I listened to it again with pen and paper in hand...and made notes for myself.  

The speaker, Jennifer Crippen, mentions different nutritional products that Young Living sells.  My primary goal here is not to sell you anything - but bestow education.  I don't want you to get caught up on the specific name brands the speaker mentions when she gives suggestions for dealing with specific issues.  Rather, I would encourage you to listen to the over arching message and hear the broader lesson she is offering us:

•  Stop using carbs as primary fuel sources
•  Aim for a balanced blood sugar diet
•  And most importantly understand WHY our bodies need us to make these changes.  

Here is a link to part one of Jen Crippen's series on Weight-loss.  I hope it brings you hope that there is a reason why we gain weight.  And once we understand that cause...we can address the root of the problem.


Young Living Podcast Weight-loss with Essential Oils - Part 1 hosted by Jennifer Crippen.

If you would like more information on specific products mentioned in this podcast visit Young Living Essential Oils.

Hot Chocolate for Lunch

My kids are big protein shake drinkers.  It's their breakfast of choice and it eases my mind knowing that they are starting their day off with10+ grams of protein.  Why I haven't tried a shake myself before now?  I'm not sure.  But today I found a recipe that is going to be a keeper!!

There are a lot of protein powders on the market.  Be sure to look for ones that are low in sugar, and if you are giving it to the kiddos be sure it isn't a muscle building protein powder.  Too much protein can cause a bit of constipation in the little ones.  I try to keep the protein to 18g or less per serving with the kids.

I was hungry today and needed a quick lunch.  I am trying to limit my sugar intake (including simple carbohydrates).  So I opted for a protein shake that I could drink on the go. And since it was cold outside I decided to warm it up a bit.   It was delicious.  It was filling.  It made me feel like I was treating myself to a dessert instead of lunch.

Daphne's Hot Chocolate Protein Drink:

In a shaker cup (with mixing ball) or blender add:
1 or 2 scoops of Chocolate Flavored Protein Powder
1/4 tsp. cinnamon (helps regulate blood sugar)
1/4 tsp. nutmeg (helps with liver and kidney function, cholesterol and more!)
Heaping tsp of coconut oil (melt it first in the microwave so it is in liquid form)
pinch of sea salt

Add to your cup hot water and shake well.

Enjoy.

Drink More Water!!!

Hydration is so important to weight loss.  Increasing your water intake can be one of the best steps you can take to jump start your progress or break through a weight loss plateau.

Water plays a vital role in detoxifying your body - flushing out toxins from your cells and liver.  Hydration helps your muscles sustain exercise and avoid excess cramping.  Sufficient water intake protects your adrenal systems and wards off kidney stones.  Water also helps hydrate your brain - promoting alertness and brain function.  And get ready for this...water burns calories!!  Well it can burn calories if you drink it cold or hot...your body uses calories to bring water back to your body's internal temperature (98.6 degrees).  So increasing your cold or hot water intake can overtime increase your caloric burn. (Fitness Blender has more interesting research on hydration and weight loss.)  

Eight glasses of water a day is the mantra many of us have heard over and over.  And for some that is ideal.  But for those of us who would fall in the "obese" category -- we need more water.  More fat = more toxins = more water.  But just how much?   A formula that was given to me by a nutritionist years ago was this: your weight divided by 2 = number of ounces to drink each day.  So if my weight is 278 - I divide that by 2 and get 139 oz. -- divide by 8oz. and I get a goal of 17 to 18 glasses a day!  Wow!  That's a lot of water!  I've started carrying around a 32 oz. water bottle and refilling it as often as I can.  It's easier for me to mentally strive for refilling that jug 4 times a day rather than tracking 17 glasses.   Using 16 oz. pint glasses is also a trick to help increase your water.

Can you drink too much water?  Yes and no.  You need to balance your mineral intake with water intake.  Minerals are VITAL to vitamin absorption.  Without minerals in your system your electrolyte counts can get off balance. With the right balance of water and minerals, hydration can be your best tool for weight loss.  One easy way to balance water and minerals is to mix Emergen-C powder into your water - adding flavor as well as minerals.   I also use lemons, limes, and pineapple to flavor my water.  In the morning, I fill a pitcher with water and slices of one fruit. The fruit and water marry in the pitcher and add flavor and lymphatic benefits.

The real key is hydration - proper hydration has dramatic effects on improved health.  Water is the healthiest source for hydration but do keep in mind that juice and milk and caffeine free teas also hydrate.   Caffeine has a negative affect on hydration and should you indulge in soda or coffee or caffeinated teas - you should add an extra glass of water to counter the caffeine.  Also, keep in mind that milk and juice and soda have excessive sugars that spike insulin and can hinder weight loss.  Hence we arrive again at water as the best hydration option.  So with that...I'm off to the kitchen to fill my glass...again.

Three Easy Oil Substitutions

 

Somehow over the years, I have gotten away from cooking with olive oil and moved to good old butter!  It must be my love of cooking shows that influenced me to over use the delectable ingredient.  Ree Drummond browns her beef in butter.  Tyler Florence uses massive amounts of butter and cream in his dishes.  And well... Paula Dean is the Queen of Butter!!  And frankly, as I started using butter, I found that I really enjoyed the added flavor.  But...Butter is not helping my cholesterol or my figure.  So I have realized that this is an easy change I can make in my cooking.

Research has been shedding a lot of light on three oils that help with weightloss and overall health.

1.) Coconut Oil:  Coconut oil has really become popular in mainstream cooking.  Even my country grocery store sells two or three brands of coconut oil.  And in the past recent months they have added a coconut spray oil that is similar to PAM or canola spray oils - but healthier.    Coconut Oil has a complex fat strain.  It's structure is more complex than butter; therefore,  the saturated fat in coconut oil does not have the same negative effect as butter. In fact our cells need a degree of saturated fats to stay healthy.  Dr. Mehmet Oz, M.D., has been promoting the use of coconut oil for quite awhile now, claiming, "This is the fat you need to eat in order to lose the fat you don't want!".   It is also if filling and helps limit the number of calories consumed over the course of a day.  Michelle Schoffro Cook, Ph.D. explains that the fatty acids in coconut oil improve the thyroid's ability to convert food into energy.  These fatty acids increase calorie burning as well. Coconut Oil Research Center is a good source of information if you want to learn more about this super food.

I use coconut oil in place of butter when I saute veggies or brown meat. (This is also a great place to use the spray coconut oil.)  It's tropical flavor is mild and does not overwhelm a dish. My husband does not like the taste of coconut, but the flavor is so mild that he does not pick it up in my meals when I do use it!  I have also spread it on toast in the morning.  A spoonful of coconut oil can be stirred into your hot coffee or tea for easy way to drink the helpful oil.   I have friends that even substitute coconut oil in their baking.  I have not done that myself yet, but I will have to give it a try.

2.) Safflower Oil:  This is a more recent find for me. A study conducted by Ohio State University found that safflower oil had significant impact on reducing blood sugar levels.  Linoleic acid found in safflower oil eases the efforts of the pancreas, helping the body better regulate insulin. Reducing risks of Type 2 Diabetes as well as promoting weight-loss has this oil gaining some well deserved attention.

I substitute it for olive oil or butter when I saute. I have also used safflower oil in homemade salad dressing.  It is a mild, gentle flavored oil that can be used in a variety of ways.  And yes, my country grocery store sells it too!

3.)  Rice Bran Oil:  Dr. Oz - who I quote often because he is brilliant and inspiring- says that Rice Bran Oil may be one of the healthiest oils in the world!!  Rice Bran Oil also reduces cholesterol absorption in our bodies. It also protects the liver from clogging with fat.  Your liver is responsible for detoxifying your body, and supporting digestion and metabolism.  When our livers become too fatty or toxic, our bodies begin to show numerous negative side effects such as weight gain and inflammation to name a few.  (Fatty Liver is actually a medical condition!) 

Now this oil is one I have not found in my neck of the woods.  But I imagine it would be found at a Whole Foods or health food store.  Amazon.com also carries it - what doesn't Amazon carry??    I have not used it personally YET, but others compare its uses to that of canola or peanut oil.  It has a high smoke point making it excellent for stir-frying!

Some changes are hard to incorporate- but I think facing my butter obsession and replacing butter with healthy oils will be an easy change to make!

My Blood is Boiling!!

I am not an angry person.  Or maybe I should say I WAS NOT an angry person.  I can't ever remember raising my voice in an argument until I got married.  Of course I was mad from time to time, but I usually worked through it.  Maybe I ate my way through it, but I don't really remember having that tendency as a teen or single adult.  All I know is that my first door slamming, all out yelling, drive away in the car brooding happened during the first year of my marriage.   I remember being surprised by my reaction:  I didn't know I could get that angry!

Fast forward five years.  I was 8 months pregnant with my second child.  Sitting on the floor of my home office crying.  I couldn't figure out how to pack up my office and to finish transitioning it to the new nursery.  Seriously.  I have a college degree.   I am a successful business woman.  And I can't figure out which desk drawer to pack up and what to do with the black and white photos hanging on my wall.  My husband was no help - at least that was my view at the time.  I'm sure he tried to help, but I was so furious at so many things he had or had not done, that I had built up a wall between us.  My best girlfriend flew into town to pack up my office and set up my nursery.  That is how messed up I was.  That is how awesome my best friend is!

My anger took my husband by surprise on a daily basis that month.  Turns out I was showing the first signs symptoms of postpartum depression (PPD) - before the baby had even been born! My OBGYN  confirmed that a lot of woman show symptoms in the 3rd trimester as hormones build and get ready for delivery.  The roller coaster of anger just continued after my son's birth.  I was so happy to have this miracle to hold and love.  Yet, everyone else just pissed me off to no end!  And in all honesty, the things that made me so mad were legitimate issues.  But my raging Bull in a China Shop routine was out of proportion compared to the dishes left in the sink or what ever triggered me on a given day.  It took me awhile to see that I needed help. That is was me more than the trigger that was the problem.  I started medication because my marriage was hemorrhaging quickly.  And we went into therapy as a couple to help us rebuild after many tough months.  My PPD surfaced primarily as anger - not sadness.

Fast forward 4 more years.  I have just managed to wean off of anti-depressives.  It has been a long, slow  process trying to let my body adjust to these changes.  But with support and medical oversight I have been off meds for four months now. And as proud as I am of weaning off...I feel like I am back on that roller coaster.

Yet here's the truth:  the anger is still there!   I'm mad at my daughter for making noise incessantly.  I'm mad at my son for breaking everything he touches and for tormenting the cat yet again.  I'm mad at the dog for refusing to go outside when I know she has to pee!  I'm mad at my husband for a hundred reasons and mad at myself for a thousand more...and on and on it goes!    I'm mad.  I am angry.  I am furious... all the time.

I was heavy when I got married.  But now 10 years later I am almost 70 pounds heavier than I was on my wedding day.  What caused this weight gain?  Was it two pregnancies?  Was it postpartum?  Was it the anti-depressants I was taking?  Was it poor eating to mask my emotions?  Or was it anger?  Is my anger contributing to my weight gain?  Do I bottle my anger more than I communicate it.  Yes.

When people get angry a stress hormone called cortisol is released.  And in woman this elevated hormone is more common.  Excessive cortisol levels are notoriously linked with obesity. 

So I have a problem.  I need to deal with this anger.    I can't control my circumstances.  The dog will pee when she wants.  My son and daughter are who they are: I can mold them but God knows I cannot change them.  My husband is a good man, but we both have our faults and a long way to improve in communicating well with one another.   So that leaves me to deal with me.

Deep breaths. Exercise.  Rest.  And a warm bath if I'm in luck: That is my plan for this weekend.  If I manage to diffuse the eruption building under my surface, then I may repeat these steps again on Monday. 

Attacking Pain with Cherries and Berries and More!

I came across an article entitled 13 Foods to Stop Pain.  As I did some research I found that there are two or three versions of basically the same article floating around the Internet. As I am trying to be more mindful of what I eat and how it affects my body, I wanted to find foods that affect my body in positive ways.  I felt this article was very helpful.   I would like to give credit for the majority of this research to Michelle Schoffro Cook, PhD.  I have used a lot of her research and supplemented with a few other tid bits I found. 

1. Cherries
Muraleedharan Nair, PhD, professor of natural products and chemistry at Michigan State University, found that the anthocyanins in cherries were found to be equivalent to two common over-the-counter painkillers. In fact tart cherry extract is ten times more effective than aspirin at relieving inflammation. Only two tablespoons of the concentrated juice need to be taken daily for effective results.

2. Blackberries  3. Raspberries  4. Blueberries and  5. Strawberries
Dr. Muraleedharan Nair, PhD later found the same anti-pain compound found in tart cherries was also present a variety of berries.  Moreover, scientists discovered that blueberries increase the amounts of heat-shock proteins that are in our bodies.  Heat shock proteins are compounds that decrease as people age, thereby causing inflammation and pain.  By increasing heat shock proteins, blueberries reduce inflammation, pain, and even tissue damage.  Blueberries are packed with vitamins C, E, riboflavin, niacin, and folate.

6. Celery and Celery Seeds
Celery was first recognized for its medicinal properties as early as the 9th century before being utilized as a food source during the Middle Ages  It has been recognized as having positive effects on conditions such as Diabetes, Gout, Cardiovasular Disease, and even some forms of cancer. . James Duke, Ph.D., author of The Green Pharmacy, found more than 20 anti-inflammatory compounds in celery and celery seeds, including a substance called apigenin, which is powerful in its anti-inflammatory action. Apigenin is most prevalent in parsley and celery, but can also be found in apples, oranges, nuts and other plant products.  A study reported in the journal Phytomedicine revealed that celery seeds can provide dramatic pain relief by suppressing cyclooxygenase-2 (COX-2), an enzyme involved in the synthesis of pro-inflammatory cells.  Add celery seeds to soups, stews or as a salt substitute in many recipes.

7. Ginger
Ginger reduces pain-causing prostaglandin levels in the body and has been widely used in India to treat pain and inflammation. Ginger helps relieve nausea, arthritis, headaches, menstrual cramps and muscle soreness. During colder days, ginger can help spice up your circulation, too!  A study by Indian researchers found that when people who were suffering from muscular pain were given ginger, they all experienced improvement.  Ginger is a perfect complement to vegetables, marinades and sweets, ginger is also delicious in tea. To make fresh ginger tea, you can cut up the root, boil it for 10 minutes, then strain the water and sip as tea. In a pinch, you can use ginger tea bags, available in health food stores.  The recommended dosage of ginger is between 500 and 1,000 milligrams per day. If you’re taking medications, check with your health practitioner for possible herb-drug interactions. 

You can also reap relief from pain by applying a ginger compress to the affected area. Grate the root; wrap the ginger in cheesecloth; place it in hot water for 30 seconds; let it cool and place on the affected area for 20 minutes. 

8. Turmeric
Turmeric the spice that gives curry its distinctive flavor and coloring, also has plenty of pain-relief benefits. In research it has been shown to be a more effective anti-inflammatory than steroid medications when dealing with acute inflammation. New research suggests that turmeric possesses anti-inflammatory and anti-cancer properties and also helps to improve circulation and prevent blood clotting.Turmeric has been used in traditional medicines for easing the pain of sprains, strains, bruises and joint inflammation, as well as for treating skin and digestive issues.  Its main therapeutic ingredient is curcumin, which lowers the levels of two enzymes in the body that cause inflammation.  You can add turmeric to your diet easily by sprinkling it on your food as you cook, much like you would season with salt and pepper.  Or you may obtain turmeric in supplemental form; choose a standardized extract with 1500 mg of curcumin content per day.

9. Salmon 10. Mackerel and 11. Herring
Many fatty fish like salmon, mackerel and herring also contain valuable Omega-3 oils.  Omega-3s convert in the body into hormone-like substances that decrease inflammation and pain. According to Dr. Alfred D. Steinberg, an arthritis expert at the National Institute of Health, fish oil is an anti-inflammatory agent. Fish oil acts directly on the immune system by suppressing 40 to 55 percent of the release of cytokines, compounds known to destroy joints. Many other studies also demonstrate that eating moderate amounts of fish or taking fish oil reduces pain and inflammation, particularly for arthritis sufferers.  

12. Flax Seeds

Flax seed oil contains both omega-3 and omega-6 fatty acids, which are needed for health. Flax seed oil contains the essential fatty acid alpha-linolenic acid (ALA), which the body converts into eicosapentaenoic acid (EPA) and docosahexaenoic acid (DHA), the omega-3 fatty acids found in fish oil. Some researchers think that flaxseed oil might have some of the same benefits as fish oil, but the studies suggest that the body is not as efficient at converting Omegas found in flax seed as it is is Omegas found in fish.  Yet, despite the mixed studies, ALA has been shown to decrease inflammatory reactions in humans. And studies in animals have found that lignans can decrease levels of several pro-inflammatory agents. Reducing inflammation associated with plaque buildup in the arteries may be another way flax seed helps prevent heart attack and strokes.

1 to 2 tablespoons of ground flax seed a day is currently the suggested dose, according to the Flax Council of Canada.Freshly-ground flax seeds and cold-pressed flax oil, contain plentiful amounts of fatty acids known as Omega-3s. Ground flax seed is preferred over flax seed oil, due to its significant impact on numerous body systems when consumed in whole form.  When using oil, note that you should not cook with flax oil; otherwise; it may have the opposite effect-irritating the body’s tissues and causing pain.  Pregnant women and breastfeeding woman should not supplement their diets with flax seed until more research is published.

Walnuts and Walnut oil contain similar Omega-3s and are likewise beneficial for reducing the body's inflammation.

13. Valerian Root
Often called nature's tranquilizer, Valerian has been used for centuries to regulate the nervous system and relieve insomnia, tension, irritability, stress, and anxiety.  Valerian is also a natural pain reliever that reduces sensitivity of the nerves. Try a cup of Valerian tea the next time you’re in need of pain relief!  I sometimes use Rutavala: a combination of Ruta graveolens, Valerian root, and lavender oils to help with relaxation and sleep -- now I can try to be mindful of it's help with pain relief.  (This essential oil can be quite smelly...try rubbing a few drops on the soles of your feet rather than using it around your nose.  You'll thank me later!)

Resources include: Mao Shing Ni, L.Ac., D.O.M., PhD,  Michelle Schoffro Cook,

I'm in the Zone, People

“Her pleasure in the walk must arise from the exercise and the day ...and from repeating to herself some few of the thousand poetical descriptions extant of autumn.”

 ~ Jane Austin, Persuasion

Just a quick note to say I did go on a walk today! Not only did I make it down the street, but then I kept going, around the pond, and back up the loop encircling our little neighborhood. My goal was down the street and back again, so I feel pretty proud of myself.  And what a beautiful autumn day it was to enjoy.  In all honestly, I can't really tell the last time I just enjoyed being outside like I did today.   It felt good to get out and walk.  I feel good now for doing it.  And I've got my Ibuprofen on standby in case my feet complain later.

Sounds silly to post about a walk - but sometimes the first steps are the hardest.

Mindfulness required...

So today I was perusing websites looking for some new healthier recipes, and I came across one I had booked marked awhile ago:  Live Better America. 

In addition to finding a number of tempting recipes, I discovered a blog post entitled, "So, How Do You Feel About Your Body?" by Kitty Shea.  The premise is that we should not be focusing on the number on the scale as much as we focus on how our body feels.  Here is a small excerpt from her post (see above link for entire post): 

Body awareness is a daily theme. I used to think we had vanity or insecurity to thank, or that we were chasing a Photoshopped media ideal. Recently, however, it dawned on me that making healthy choices — at least until they become reflexive — requires constant mindfulness, and that maybe all this body thought is just our inner support systems keeping us in a constructive mindset. I’m not talking bodily obsession here; rather, humble acknowledgement that we don’t get to lose weight or get fit and then call it good, end of story. Sustaining our efforts is everything, and doing so means mentally working our choice-making until better habits cement into our beings.  

So I learned that body awareness is a good thing.  This is big news for me.  See I tend to walk by a store front of glass windows and avert my eyes knowing my reflection will be in the glass.  I do not like what I see in the mirror right now, but I am reminded today that the reflection in the mirror is only a part of who I am.  My body does not define all of me.  Owning my weight condition means being aware of my body and not hiding from it.  

Being aware of my body also requires me to tune into my pain.  I mentioned pain scale a few posts back.  My body is communicating with me when I feel pain.  I know from experience that certain foods trigger reactions in my body.  After eating breads/pasta/pizza my legs tend to ache and feel very heavy.   Diet Coke - which has been my drug of choice for over a decade now - hits my system like an immediate high.  I actually sigh with my first sip when I have not had one in awhile.  Yet, within 20 minutes of drinking a Diet Coke I am usually in the bathroom with IBS.  It also aggravates my acid reflux as does other forms of caffeine.  Milk chocolate leads me down a path toward headaches and heartburn as well.   Being aware of how my body feels after I eat is beneficial for my overall health and my comfort as well.  I'm tired of dashing to the bathroom in Target because I grabbed a Diet Coke on the ride in.  Not the way I prefer to shop.

Yet the line that stood out to me the most in Ms. Shea's post was that making healthy choices - at least until they become reflexive- requires constant mindfulness.   Constant mindfulness....

I am pretty sure I knew this...pretty sure the constant mindfulness is one reason why I started this blog in August and am now just putting an action plan together in November.  I am so busy chasing after my kids, carting them to the bus stop, running errands, trying to cook for six people who all have different preferences that thinking about anything else does me in.  In order to be successful, I am supposed to be mindful of my grocery list, my weekly menu, my snacking, my activity.  Not to mention that as the MOM and WIFE I am supposed to be mindful of my families eating habits and food choices.  My head is spinning and easily overwhelmed when I stop and think about all that I need to stop and think about.  I hear my voice saying that my menu planning can wait another day; I'll just whip up the frozen Bourboun Chicken and boxed rice that five out of six family members will eat.  And there are days when I will grab the easy meal and that is okay too.  But I want that to be the exception and the norm in my household.

So today I spent time on Live Better America, picked four new recipes to print, and changed my Black Bean Soup recipe that was slotted for tonight's dinner to reflect a slightly healthier version of my favorite soup.   We all have days when life takes over and we do what we have to do to put food on the table, but Lord willing, I want to be more mindful of healthy choices -- constantly mindful until those choices become second nature for both me and my family. 

Guess I better start planning tomorrow's meals.