Food – What to Eat – Part 1 - Breakfast

Food – What to Eat – Part 1 - Breakfast

One of the most frequently asked questions is, “What do you eat?” Before discussing this topic at some length, there are a few statements that are important to be made.

*“Diets” simply do not work; the very nature of the word implies the “beginning” and an “end” to a way of eating that has, historically, been unhealthy.

* A lifestyle change is needed to successfully lose weight and keep it off.

* Changing your lifestyle is fun, exciting, rewarding and an exploration into new and heightened flavors, an adventure to new lands through various cuisines that allow for choices that are healthier and more nutritionally sound. It’s all in how you adjust your mind to a positive approach!

* The way I begin to counsel someone is to ask them to create a list of the foods they would normally eat if calories were of no concern. This provides a starting point and allows me to see where their tastes lie. None of us are the same and we must study this and make choices together to be successful.

* Next, we examine those choices and let them guide us in making comparable flavor choices while instituting better preparation choices and learning how to substitute and alter some of the key ingredients that can easily be exchanged for healthier components.

* Following success in changing our thought process about food and evaluating our willingness to look inward to the root of our behaviors, we can move forward in developing and instituting a plan to begin the most rewarding journey of a lifetime.

* Intuitive eating is introduced to assist in making the total transition and is a crucial component for a successful long-term lifestyle change.

*Basically, three meals and three snacks seem to be the choice of many of us who have experienced long term success. Here are a few things you may find helpful.

-Calories in, minus calories used, equals your weight loss/gain.

-Caloric intake must be regulated according to the amount of exercise a person is performing.

-My success was achieved with approximately 1,400 to 1,500 calories a day with moderate exercise.

• My meals were usually kept between 300-500 calories so that total meal calories were 1,200 throughout the day for my three meals.
  
  
• My snacks were usually kept between 100-150 calories so that total snack calories were 300 daily for my three snacks.
  
  
• These figures could fluctuate somewhat so that total calories remained between 1,400 to 1,500 calories.
  
  
• I lost 137 pounds, which averaged 1.67 pounds per week. There were weeks I lost nothing and a few I gained. Losing nothing is still winning! The weight gained was not put on overnight; it should take a respectable amount of time to lose it as well.

-Breakfast is one of the most important meals of the day! This meal starts your metabolism, which enables your body to begin burning calories. It provides the nutrition to stimulate your thought processes and the stamina to begin your day energized and ready for action!

Item		Portion		Calories
Egg, fried, no added fat		1 lg egg		92
Oils, cooking spray, all varieties		1/3 second spray		2
Toast, whole grain, 100% whole wheat		1 slice		100
I Can’t Believe It’s Not Butter Spray Topping		5 sprays		4
Bacon, Ready to Serve, Oscar Mayer		3 slices		70
Sea Salt, McCormick Grinder		¼ tsp		0
Fresh Ground Pepper, McCormick Grinder		¼ tsp		0
Coffee		1 cup		0
Creamer, Caramel, Coffee Mate		1 TBSP		30
TOTAL CALORIES				298
Item		Portion		Calories
Oatmeal, regular, quick or instant, Cooked		1/3 cup		104
Milk, Cow, Fat-Free, Skim		½ cup		45
Banana, fresh		1 small		72
Walnuts, English		½ oz		90
Tea (bag, loose, instant), brewed		1 cup		2
Splenda, sugar substitute		1 packet		90
TOTAL CALORIES				403
Item		Portion		Calories
Eggs, scrambled		2 med eggs		140
White toast, reduced calorie		1 slice		45
Peanut butter OR		1 ½ tsp		50*
Blackberry Jelly		1 ½ tsp		25
Hashbrowns		½ c shredded, 2.8 oz		68
Olive oil		1 tsp		39
TOTAL CALORIES				292*
Item(McDonald's)		Portion		Calories
McDonald’s Egg McMuffin, without Canadian Bacon		1 (4.3 oz)		290
McDonald’s Minute Maid Apple juice		1 box (6.8 fl oz)		90
TOTAL CALORIES				380
Item (Starbucks)		Portion		Calories
Loaves, mini, no sugar added, whole wheat pumpkin		1 mini loaf (3.4 oz)		250
Espresso Hot, Cinnamon Dolce Latte with sugar free syrup and non-fat milk, no whipped cream		1 tall (12 oz)		96
TOTAL CALORIES				346
Item(Caribou Coffe)		Portion		Calories
Biscotti, original, almond		1 (2 oz)		230
Hot coffee, Northern Lite Latte with sugar free syrup and skim milk, no whipped cream		1 med (1 pint, 4 oz)		123
TOTAL CALORIES				353
Item		Portion		Calories
Cereal, Strawberry Harvest Crunch, South Beach Living OR		1 cup		170
Cereal, Oat Flakes & Wild Blueberry Clusters OR		1 cup		200*
Cereal, Go Lean, Instant Hot OR		1 packet		150
Cereal, Grape Nuts OR		½ cup		200*
Cereal, Cheerios, Original OR		1 cup		100
Cereal, Fruit Harvest, Strawberry/ Blueberry (Kellogg’s)		¾ cup		110
Milk, Cow, Fat-Free, Skim		½ cup		45
Blueberries, fresh		50 berries (2.4 oz)		39
TOTAL CALORIES				284
Item		Portion		Calories
Yogurts, fruit flavored, fat-free		1 container (4.4 oz)		118
High Protein Breakfast Bar, South Beach, Cereal, Chocolate OR		1 Bar (10 gr protein		140
High Protein Bar, Herbalife, Deluxe Chocolate Peanut		1 Bar (10 gr protein)		140*
Coffee		1 cup		0
Creamer, Caramel, Coffee Mate		1 TBSP		30
TOTAL CALORIES				288
Item		Portion		Calories
Eggs, omelet		2 med eggs		140
Green onions		2 TBSP		4
Tomatoes		1 thin slice (5 oz)		3
Mushrooms		2 oz		2
Green peppers		1 TBSP		2
Pepper Jack Cheese, 2%, Singles, Kraft OR		1 Slice		50*
Parmesan Cheese, Grated Fresh, Kraft OR		1 Slice		20
Swiss Cheese, No Fat, Singles, Kraft		1 Slice		35
Steakhouse Seasoning, McCormick Grinder		¼ tsp		0
Toast, whole grain, 100% whole wheat		1 Slice		100
I Can’t Believe It’s Not Butter Spray Topping		5 sprays		4
Tea (bag, loose, instant), brewed		1 cup		2
Splenda, sugar substitute		1 packet		2
TOTAL CALORIES				309

These are just samples; wanted to show you that you can eat in, eat on the go or eat at one of your favorite coffee houses. Please create your own breakfast ideas according to your tastes and reference portion sizes and calories using package labeling or by going online to http://www.calorieking.com/.

Journaling EVERYTHING you eat is critical to your success, especially in the early stages, to accurately account for your true caloric intake. REMEMBER … YOU TOO CAN DO THIS!!!! It’s YOUR Life and YOUR Journey; Have Fun!!! : ]

Any ideas you’d like to share? Please place below under comments for all to read.

The Long Awaited Tummy Pictures ~ and ~ The Princess Leaves the Surgery Center!

The Princess Leaves the Surgery Center! ~ Day 1 Complete and Going Home (NOT)

Being on a gurney and feeling a tight pressure from my waist to my buttocks was my first recollection that the surgery had been completed. Yes, I looked down, and my tummy appeared pretty flat compared to the tummy that had entered the surgical suite and I couldn’t help but wonder what was underneath those bandages!

Moving me to the recliner was a new experience in pain. I’m fairly tough but the pain was almost unbearable. The pain was not from my incisions, but was underneath my breasts and was so tender and painful the tears flowed easily. Although the plan had been to sit in recovery and then go home, I knew there was no way I would be able to go home or control the immense pain and changed my mind immediately that I would be staying overnight.

By this time it was 9:00 p.m. and while I didn’t know how I would pay for the additional charges, the $421.00 to spend the night no longer mattered. Quick “good-byes” were said to my family and I was placed back on the gurney and wheeled to a tiny room that I considered my incubation room for the next 12 hours. Demerol and anti-nausea medicine quickly came on board and the lovely lightest weight paper blanket with plastic tubes was once again hooked up to the rectangular looking shop vac machine and the warm air and the blessings of the medication helped me drift off to sleep. Thank you, Chris, for caring for this crumpled painful lady who never doubted if the surgery should be done, but DID doubt whether there were enough pain medications.

Every few hours I awoke with pain and every so often pain pills were given with some much cherished ice-chilled Sierra Mist. Sure made my throat feel better after the intubation tube was removed in surgery. Chris’s two other names that evening could have been Florence Nightingale or Angel of Mercy!

The Long Awaited Tummy Pictures ~ A Necessary Piece to Understanding the Process.

Once again the thoughts entered my mind as to why I would succumb to a surgery of this magnitude. Some friends thought me vain, some stupid, some were supportive and others simply did not understand how I had let myself get in that position in the first place. I found my mind wondering and once again asking the questions of myself to gain a deeper understanding of where I had been, why I was going through this and what lessons I could learn.

How could I love this tummy and feel so partial to it while at the same time wanting to have it removed?

*It is my tummy, God given from birth, and entrusted in my care. The fact that I had not been kind or cared for my tummy properly was of no fault of my tummy.

*Those purple stretch marks reminded me of the gift God gave me of my beautiful and treasured daughter. Unlike the many complaints I’ve seen from other postings about the unsightly appearance of stretch marks, I have always chosen to view it as an everlasting reminder of the blessed event of her birth and the faith God placed in me when entrusting her to me for a time. What a joy and honor to carry another life and to watch her blossom into the wonderful woman whose company I so enjoy today!

#Mikki Leigh was born in April of 1976, 32 years ago, and is the joy of my life! Her middle name was in honor of my favorite teacher, Leigh Fleming.
#She is a woman full of integrity, honor and deeply committed to her family.
#She is a wonderful partner and loves her husband dearly.
#Mikki provides support and guidance and endless love and caring to her children and participates in the school and extra-curricular activities of her children; she is a much better mother than I could have ever hoped to be.
#She works part-time as a licensed beautician and continues her higher educational pursuits and was just accepted into the dental hygiene program.

* While the stretch marks are gone now, I will not forget these feelings. I am grateful we survived our teen years and have grown to a level of love and respect where, as women, we share a deeper love, understanding and communication that comes from years of learning to safety and confidently trust each other. It seems funny these purple stretch marks have brought about such intense feelings, yet they have ~ I rejoice in their blessing!

Should I share the pictures of my tummy? Could I???

*This question was MOST difficult!!! I’m a private person and do not believe in showing my body publicly. How could I teach others and hope to share knowledge with those who perhaps lacked the understanding of what was entailed with this procedure? After much soul searching, I am sharing this to help others gain the perspective of the magnitude of this issue.

*A picture is worth a thousand words ….
* Yes, I would do it again!!!
* I will not forget the journey that got me here nor the steps that were necessary to succeed!
*I promise to share and help others succeed in their own personal journeys.

What would you do? Surgery or not? Share pictures or not? Do you have other things to consider? Please share your opinions and let’s tackle this topic together. It’s one that seems adamant and brings about much passionate discussion ~ all of which should be considered before undertaking a procedure of this magnitude.

Again, please place your comments on the blog (there is a section at the bottom of each article)

Thank you for your participation and your continued efforts in your journey! For any of you who are considering this procedure, please feel free to ask additional questions and know I am here to help and support you!!!!

Sunshine wishes and many heartfelt hugs … always … Ranae

Surgery Day 1 ~ Balancing Your Mind and Soul for an Event of a Lifetime!

Surgery Day 1 ~ Balancing Your Mind and Soul for an Event of a Lifetime!

Emotional battle behind me, ready for the surgery of a lifetime – Panniculectomy with muscle tightening (Abdominoplasty), checklist in hand, out of the door, into the car, to the Surgery Center, excited … right???? Well, so I thought … lolll

Checklist (Surgery Center )

Insurance card

My portion of anesthesiologist charges ($520.00)

My portion of Surgery Center charges ($400.00 – already paid)

My portion of Surgeon’s charges ($3,000.00 – already paid)

*It should be noted that Brenda, Palmer and Tammy worked so diligently to help me with the regulations of my new insurance carrier, or this surgery might not have happened. They have my undying gratitude for their diligence, their tenacity, their compassion and their remarkable ability to remain so human in an insurance industry that does everything it can to lead us to act as robots within confines that seem to be unbendable. Thank you for being flexible and for letting your hearts shine through to touch another’s life so profoundly!

Medication list

No jewelry, make-up, perfume, deodorant or anything that might make you look like you weren’t entering jail.

Large comfortable clothing (Yuck – thought those clothes were behind me; was hoping to wear tight fitting stylish clothes to show off my girlish figure! :] )

Ranae’s Checklist

Cell phone

Email from the gentleman who started the epiphany (carry it with me always, it is inspiring and gives me hope … “I know you have presented to me a great heart and passion for our customers and for that I am very grateful.” “I have appreciated your help and support and admire what I have gotten to know about you very much.”)

Email from the new young man in my life (carry it with me always, reminds me I am loved for me … “I admire your faith and determination. Masha Allah.” A BIG HUG for my Raney. Luv u. tc.”)

DailyStrength T-shirt (to give me strength and remind my of my new friends – they sent it to me when my father died in February as I was preparing to give a talk on weight loss to a group of their peers in March – it was very kind of them)

When I arrived at the Surgery Center of Des Moines-East, thought my nerves and emotions were under control; especially after the previous 2 ½ days of soul searching. (If you haven’t already read two blogs before this one, you may want to scroll down and do so … ) However, when I arrived, couldn’t sit still and found myself pacing back and forth and I realized some underlying nervousness still existed. Having the surgery postponed for another hour didn’t make the time pass easier, but knew it was all in some great plan for my day.

After signing my life away and wearing the only jewelry allowed, my lovely name band with my medication allergies, it was only moments before I heard “Ranae Whitmore” and I bravely walked through the door leading to my new life!

Wearing my lovely blue gown, blue paper shoes and hat (and they were gracious enough to allow me to leave my bangs out until they put me to sleep ~ not sure what I thought that did for me, but it did help the way I felt about myself). Karen, my pre-surgical nurse, saw my teeth chattering … kind of a shocky thing that happens when you’re scared, brought me the lightest weight paper blanket with plastic tubes, similar to those found in a raft that is used in a swimming pool. She hooked up a machine that looked like a rectangular shop vac and it filled the tubes with the warmest air and very quickly the chill was gone as I was as warm as toast. What a wonderful invention and I certainly thought I should be allowed to take it home …

She then continued by starting my iv, explained my post-surgical instructions and completed her duties before the others came to visit. Karen was kind and thoughtful and so very gently attended to my every need, including the box of Kleenex for my eyes that just seemed to overflow with emotion. The fact we shared our birthday, was a special gift of closeness we shared on that momentous day!

I met Jason, the Certified Registered Nurse Anesthetist (CRNA), first. Young enough to be my son, (as I’m beginning to realize most of them are), I had only two questions.

(1) How will you know I am really asleep and not feeling any pain ~ I’ve heard stories. He gently smiled and stated that usually happens when one of the tanks is empty and the anesthesiologist or CRNA does not realize it … he assured me my tanks were full.

(2) Through tears, I explained I had worked very hard to accomplish this 137-pound weight loss and to be at a point for this surgery; I was now entrusting my life to him as I had many people to repay for their kindness and many who needed the help that was so graciously given to me. This kind and caring young CRNA assured me he would take care of me and that we would see each other after the surgery; I wonder if he knew how his demeanor had eased my anxiety and left me feeling as comfortable as one can who is about to undergo surgery.

My next encounter was with my plastic surgeon, Dr. Cherny, a most affable man you would not guess to be such a talented and brilliant surgeon. He had me stand and, with all modesty gone, opened my gown and lifted my tummy in his hands and drew blue lines with his magic marker. He gently told me we would be able to do much with this and that he would do everything he could to make my tummy flat. He gave me a huge comforting hug and as I thanked him, I began to cry.

He held me tighter and told me he knew I had waited a long time for this … he knew the weight loss had been done the old fashioned way, with hard work and no previous surgical intervention to aid in the process. As Dr. Cherny hugged me gently and firmly, I whispered through tears, in a voice barely audible, that I had waited a lifetime and I couldn’t begin to thank him for what he was doing. He told me he knew … and that every so often he knew his work would change a life and I explained …through words that were hard to say since my voice kept breaking … it would change mine!

As I hugged my mother and one of my best friends, Jerry, and was lead away to the surgery suite, I believed I would see them again … although I was keenly aware of that some people do not survive. As I laid on the operating table and Jason smiled down at me and said, “Well, I think we should get this started.” I asked, “Does get this started mean get me tired or knock me out?” His eyes sparkled with a hint of orneriness and he said, “Knock you out.” I said, “Like my lips getting numb?” Jason said, “Yes.” That’s the last thing I remember as I drifted off to sleep; what comfort I felt as I entrusted my life to these caring compassionate people.

This is it for today … but more to come in the following days...

Take care my friends, and BELIEVE … your dreams WILL come true as well … I promise!!!! YOU JUST HAVE TO ALLOW THEM TO!!! It is your life and the journey itself is the measure of your days! Enjoy them … they are fleeting … and the knowledge gained is greater than reading all the encyclopedias, in all the libraries. in the entire world!

Remember, I am here to support YOU in any way I can … it is an honor and a privilege

Sunshine wishes … and heartfelt hugs … always …

~ Ranae ~

Laughing and Coughing Is A Whole New Experience!

Laughing and Coughing Is A Whole New Experience!

Just a very quick note to let everyone know the surgery went very well and I am recuperating. There is still a lot of pain but I seem to be gaining strength daily. The surgeon removed 12 lbs of excess skin so the results are dramatic. Coughing and/or laughing is a new experience but needs to be done to keep lungs clear. Can't write much more now .. hope to talk soon. Please take care of each other and know you're in my thoughts always ... Many hugs and much support ..

~Ranae~

Today’s Surgery – Panniculectomy with Muscle Tightening (Abdominoplasty)

Today’s Surgery – Panniculectomy with Muscle Tightening (Abdominoplasty)

Today’s surgery represents the culmination of the last 21-months of my weight-loss journey and the myriad of emotions that have emerged has come as quite a surprise! Throughout the past two days, the flood of emotions has ebbed and flowed like storm waves upon the shoreline and an endless stream of tears has come and gone like fleeting torrents of rain that have left me feeling emotionally drained, yet strangely content.

This amazing journey has been filled with many adventures, and preparing myself for this surgery has been no different. Opening my mind to believe, examining my behaviors and my way of thinking, and allowing positive thoughts to lead to improved goals and healthy lifestyle changes not only paved the way for my success but has ultimately provided me with a new skill-set that has allowed me to triumph through this emotional quagmire.

These are the basic keys that led to my success …

*Self-examination – The ability to look at yourself and truly see what is working, what is not and allowing yourself to see that changes need to be made.

* Knowledge – The ability to view and consider another person’s perspective or to unearth resources to educate yourself to gain intelligent information on which to base a decision or plan of action.

* Understanding – Comprehending where you have been, realizing where you need to go and having the insight to formulate a plan of action to lead to change .

* Implementation – Executing your plan of action, followed by the measurable events that show your success.

* Determination – The willingness to Believe, even when it is not rational, and to never give up!

* Support – The gift you give to yourself by surrounding yourself with positive and encouraging people and/or an online community of like-minded caring friends.

* Steadfastness – Long-term commitment, “can do” attitude, and an unending belief in success!

By utilizing these basic key concepts, I was able to work through this barrage of feelings and discovered …

that … losing 137 pounds is like losing the weight of another person and my physical appearance and body shape has undergone a huge alteration. My mind has not quite grasped the reality of moving from a size 30/32 to a size 14 and I still have a few days where I look in the mirror and see myself larger than I am; these are referred to as “fat days”. I’ve learned to trust the store clerks at Coldwater Creek and that the view I have on “fat days” is distorted. I am fearful of the pain of surgery, trust in the surgeon’s skill to perform the procedure and believe that God loves me and is with me always. (Self-examination)

that … the excess skin of my tummy causes chafing, sores, cleanliness issues, tears easily and the weight of it causes back strain/pain and impedes my ability to move freely. This will only get worse in the coming years and surgery is the only way to correct the damage. (Knowledge)

that … while I hated my saggy tummy and thought surgery was somehow a simple answer, I have come to the realization that separating myself from it is really quite emotional! Questions came pouring into my mind ~ Why would I miss this saggy appendage? Could I possibly still want to keep it?

*In some ways my tummy was like a dear friend; it had been with me throughout life, was attached to me and felt oddly comfortable.

*In other ways I likened it to the Peanut’s character Linus and his need for a security blanket and the thought of finally separating myself from it felt slightly uncomfortable.

*Finally, throughout this journey, I realized I have used layers of fat to try and shield me from the pain of life. Now, in this moment, I am laying down my imaginary shield to face the emotions of life in a forthright and honest manner.

(Understanding – THIS WAS THE HARDEST PART ~ AND THE MOST SUCCESSFUL!)

that … Surgery scheduled for 1:00 p.m. today! (Implementation)

that … I am GOING to surgery, BELIEVE all will go well and trust that I am where I am supposed to be and that life is lived with a purpose. (Determination)

that … I am blessed beyond belief with such loving and caring support and best wishes from family, friends, coworkers, and my online community friends! I wouldn’t be where I am without them and are they represent the greatest treasure in my life! (Support)

that … I am committed to undergoing surgery, facing pain, getting up and walking, healing and am renewing my commitment to develop better exercise habits and begin training to participate in a half marathon. (Steadfastness)

How telling to realize that some of the same fears of self-doubt returned briefly and yet how AMAZING to realize that I achieved the Ultimate Success! I have successfully developed the skill-set to examine, learn and understand my feelings. I have learned to face my emotions, allow myself to “feel” them and there is no longer a need to medicate myself with food or hide behind the layers of fat.

Sunshine wishes and Success to each of you …

~Ranae~

Motivation and Support – Keys to Successful Weight Loss!

Motivation and Support – Keys to Successful Weight Loss !

Staying motivated is one of the biggest battles we face on our journey to successful weight loss and a healthy lifestyle. In many ways, it is an intimate conversation with our inner self, a pep talk of sorts, and our success lends itself to the desire of our hearts and our willingness to look inward to the root of our behaviors.

*Surround yourself with positive people as their sparkling personalities and the sunshine that radiates from them sets the tone and provides the foundation for your success.

*Read or listen to thought provoking books, quotes and other materials, examine the meaning behind the words and how you can translate that meaning into your success. Here is one of my favorites:

Our worst fear is not that we are inadequate, our deepest fear is that we are powerful beyond measure. It is our light, not our darkness that most frightens us. We ask ourselves, “Who am I to be brilliant, gorgeous, talented and fabulous?” Actually, who are you not to be? Nelson Mandela

*Give yourself the gift of joining a caring supportive self-help network. This can be crucial to your success.

• In surrounding yourself with like-minded friends and virtual hugs, you are setting the stage for your success.
  
• The wealth of knowledge shared is amazing and diverse and topics range from motivational words and exercise tips, to a favorite recipe or a cry for help.
  
• The genuine concern and understanding of those who are walking the same path provides comfort and hope as successes are shared.

A much-loved story to share with those asking for help in their struggle to succeed is one I found thought provoking and most true. Please read this and ponder its meaning.

ONE evening, and old Cherokee told his grandson about the eternal battle that goes on inside people.

He said, “My boy, the battle is between two wolves inside us all.”

“One is Evil. It is anger, envy, jealousy, sorrow, regret, greed, arrogance, self-pity, guilt, resentment, inferiority, lies, false pride, superiority and ego.”

“The other is Good. It is joy, peace, love, hope, serenity, humility, kindness, benevolence, empathy, tolerance, generosity, truth, compassion and faith.”

The boy thought about it for a minute and then asked his grandfather, “Which wolf wins?”

The old Cherokee replied, “The one you feed.”

So, with Sunshine wishes, I ask you to adjust your thinking cap to allow for the soul searching and self-examination that leads to the self-improvement of both mind and body. Move forward with a newfound commitment in motivating yourself towards your success and “Feed the Good Wolf!”

It is the journey of YOUR lifetime!

BELIEVE- even when it is not rational and good things WILL happen.....

BELIEVE- even when it is not rational and good things WILL happen....

These simple words were gently given to me from a very dear friend and this statement, along with his steadfast support, unwavering friendship and total acceptance, provided the motivation and encouragement to embark on the most rewarding and enlightening journey of my life. The gift of words formed the basis of our friendship and sustained me on a journey of self-exploration, self-acceptance and a life-changing weight loss of 143 pounds to date.

Before that, I had truly given up on life. Each attempt to lose weight, no matter what program was chosen, brought a new failure to bear that inevitably culminated in an additional weight gain of 20 pounds and a step or two lower on the self-esteem scale.

At 51 years of age, I’d ballooned to 330 pounds and had finally accepted that it was better to remain there than to keep “dieting” my way “up” the scale with each resulting failure. Emotionally, my dreams had vanished and there was the realization that if I kept eating like this, I would die.

Here’s what I did and what I learned:

* You can’t care for anyone else until you learn how to care for yourself.

* You must forgive yourself and be as kind to yourself as you are to strangers.

* You must institute a lifestyle change; “diets” do not work long-term.

* You need and deserve the support of caring and supportive friends; DailyStrength is a wonderful place to find them.

* Yes, you must count calories. What goes in, minus the calories burned, equals your weight. I chose approximately 1,200 to 1,400 calories per day.

* Yes, you must exercise. You need this to be healthy and it builds self-esteem and helps you set and achieve goals.

* Persistence is the key. If you keep this up, you WILL lose weight.

* You do not have to deprive yourself, there are many healthy choices that will provide you with the flavors you are craving in a more calorie-conscious manner. (Example: 15 calorie pop sickles replace 150+ calorie ice cream, 140 calorie protein bars replace 350 calorie candy bars, grilled chicken and turkey replace deep fried chicken nuggets, etc)

* You will reach set points and you can fluctuate your calories up and/or down and change your exercise to keep your muscles in a state of confusion to get over those hurdles.

* You can eat foods you crave, in small increments, by implementing mindful eating.

* Upon reaching a 110 pound weight loss, I turned to Herbalife products to provide more protein and an alternative to having to prepare set meals; it fit my lifestyle better. I now use them in conjunction with my regular plan of counting calories.

YOU CAN DO THIS!!! It is our dream no one has a right to prevent us from reaching it, least of all us.

Eliminate the language that allows for excuse

- Not if, but when,

- Not try, but will

- Not hope,but belief

then it will not be a dream, it will be a reality.....live into it!