Want the Key to Successful Weight Loss?

Want the Key to Successful Weight Loss?

Everyone is looking for the key to successful weight loss and sometimes it seems to be as elusive as the pot of gold at the end of a rainbow or the Holy Grail. Does one even exist?

Each day we are deluged with countless television commercials advertising a hoard of weight loss programs, diet pills that promise to easily melt pounds away, infomercials throughout the wee hours of the morning, exercise equipment galore, work out videos and fad diets. There are surgeries, herbal remedies, fat burners, counting carbs, points and exchanges and yet we are a nation whose obesity is increasing at alarming rates. In an article entitled “Childhood Obesity in the United States: Facts and Figures” from the Institute of Medicine of the National Academies, the following was reported.

“In a population based sample, approximately 60 percent of obese children aged 5 to 10 years had at least one cardiovascular disease (CVD) risk factor – such as elevated total cholesterol, triglycerides, insulin, or blood pressure – and 25 percent had two or more risk CVD risk factors.”

Coming from a medical background, I was fully aware of the increased risks of health issues from obesity. Why didn’t this sink in? Doctors had told me all about the health risks of heart disease, Type II diabetes, sleep apnea, bladder incontinence, joint instability, hypertension and a shortened life span. Had I truly been an ostrich with my head in the sand? Why didn’t this information provide the key to unlock my success?

Imagine the frustration of the healthcare professionals who asked the same questions. “What is she thinking?” “Why doesn’t she pay attention?” “Doesn’t she know what will happen?”

I have questioned this as well and, after much soul searching, have acknowledged that the issue is more complicated than mere medical facts. If medical facts provided the missing key, we would all have been thin and healthy a long time ago.

Did you know there is a keen interest in people who have successfully lost weight and kept it off? Those interested consist of overweight or obese people wanting to follow the same path, healthcare companies, research hospitals and the general medical community. Other people want to realize their own success. Healthcare companies w to know the “whys” behind our behavior and “what” it takes to be successful, just like they probe into the cure for any other disease.

You see, we seem to know the mechanics of losing weight. How do I know this? How many times have you lost weight? Haven’t we each done this many times throughout our life? So, if we know the facts and we know how to lose the weight, that cannot be the key or we wouldn’t regain what we lost. There must be another answer!

In my humble opinion, and those of quite a few others who have changed their lifestyle, there are a few main components that most people, the healthcare industry and the IT folks are missing.

The key is changing your thought process and having a support network. That is the missing component that leads to our success!

How do you change your thought process? You change it slowly and gently, with the support of caring, well-wishing, supportive friends who have gathered much knowledge in their own journeys. We can easily come to the rescue of another person and recite what we’ve learned, but it is the caring one-on-one support and concern that provides the key to our enlightenment. Losing weight and changing our lifestyle is difficult and to succeed we must change our way of thinking. For most of us, we must learn to forgive ourselves, stop the negative self-talk and be as gentle to us as we are to strangers. We must be challenged by the day-to-day communication that tenderly suggests we change our viewpoint and allow for positive self-talk and mountains of encouragement. In this positive and inspiring environment, we change our thoughts and we begin to heal while implementing the tried and true medical knowledge of less food + more exercise = weight loss and the transition to a healthier lifestyle. The key that unlocks our success lies in the friendships and support we allow ourselves by actively participating in a support community!

Think not? The entire healthcare industry is reviewing and learning about the Health 2.0 phenomenon that can be described, in short, as patients working together, with the knowledge and cooperation of medical professionals and a multitude of healthcare companies. You may want to read more of this from Patient Self-Management, The Wisdom of Patients: Health Care Meets Online Social Media by Jane Sarasohn-Kahn.

Want to know how I know this? In March of 2008, I had the esteemed privilege to attend a Health 2.0 Conference in San Diego, California. There I met Matthew Holt and Indu Subaiya, M.D. who are cofounders of The Health 2.0 Conferences.

Since 1990, Matthew has been involved in healthcare technology, is a renowned speaker and consultant and developed The Health Care Blog. Dr. Subaiya, a healthcare consultant and entrepreneur, began following Web 2.0 trends and their impact on health when she worked on developing a medical record-sharing website. Together, they brought The Health 2.0 Conferences to life. These conferences allow healthcare companies, IT developers, consumers and providers to network and collaborate on the cutting edge technology. Due to their efforts, the patient/user experience has been brought to the forefront and is an integral part of their conferences. Matthew and Indu are pioneers that are helping to shape our future Internet experiences to bring all of us to a healthier lifestyle.

So, take the key, participate in a support network, open your mind and believe in your success!!!

Journaling for Weight Loss Success!

Journaling for Weight Loss Success!

Have you kept a food journal? Journaling is a very important aspect in successful weight loss and is claimed, by many, to be the pivotal point in their success. The benefits are most pronounced when beginning a nutritional eating plan. However, at various times throughout your weight loss journey, one can refocus their efforts by once again implementing the journaling process, as I am doing today.

When I started my weight loss journey, I made a simple food journal where I wrote down everything that went into my mouth. And, I do mean everything! I also made note of my general mood, i.e. happy, sad, lonely, etc. and recorded any major events.

Now, the process of journaling doesn’t have to be all consuming or take a lot of time; it just needs to be a conscious effort to accurately record your food intake and emotions. The initial commitment to record your journal should be for a minimum of 2-3 weeks as it takes that long to see the patterns emerge and gain a true picture of your relationship with food. Personally, I kept a journal for several months when I began as it afforded me the most control over my behavior.

BENEFITS OF JOURNALING

1. Promotes Conscious Eating – This was a big thing for me. I can’t tell you how many times I would walk by a candy jar and indulge in a few pieces or grab some food from the kitchen table at work where it had been placed for all to share. No thought process even entered my mind. I didn’t stop to assess whether I was hungry or think about whether I was “dieting”; it was in my mouth and gone before any conscious thought entered my mind. Writing everything down, and being consistent about it, allowed me to STOP making poor choices and allowed me to truly engage my thought process, my choices, the consequences of those choices and then proceed.

S = Stop
T = Think
O = ChOose
P = Proceed

2. Monitors Food Intake – One of the best benefits of a food journal is the ability to monitor what you are eating, how much you are eating and when you are eating. It provides a clear picture of our interaction with food, which allows us to modify certain behaviors. You may uncover things like eating too little during the day, finding a food that triggers a binge episode or eating too many carbohydrates and not enough protein.

3. Identifies Relationships with Food – Documenting your moods and/or significant events will allow you to see a correlation between your emotions and food. The knowledge of this allows us to implement a plan of action to better prepare for future events.

In my journal, I realized that when I was sad and lonely, I not only ate in excess but my food choices were not nutritional. First, that information supplied me with the knowledge of my behavior. Second, it allowed me to devise a plan to alter the outcome. For instance, when I was sad and lonely, I would leave my home to go participate in a happy social activity with friends or visit family.

4. Mindful Eating – When you are cognizant of the food you are consuming, you are then more aware and watchful of the choices being made. Decisions are then more likely to be based on the quality and nutritional value of the item in correlation with the total daily calorie, point or carb allowance.

5. Better Food Choices – As you become more conscious of the foods you are eating, better choices can be made. For instance, you may observe that too many carbohydrates are being eaten and not enough protein. You may become keenly aware that vegetables are lacking. In my case, I learned to eat more protein when I was truly hungry and to reserve the carbohydrate-laden snacks for times when I felt relatively full.

6. Accountability – By journaling your food, you remain in total control. There are no foods off limits, only that you plan accordingly to stay within your allowed calories OR occasionally decide to exceed your calorie limits and accept the consequences of your choice. You remain accountable to you and there is just no benefit in not being truthful.

7. Outside Assistance – When reaching a plateau or occasionally sliding up the scale, a food journal provides the material needed for review by a friend, mentor or physician. A problem area can usually be identified quite quickly with a journal at hand.

Journaling does not require an arsenal of tools, but there are a few that are essential and those that are helpful.

TOOLS NEEDED FOR JOURNALING

Notebook or Journal (even plain paper can be used) and pen or pencil – This does not have to be anything formal, but represents the basic tools for journaling and is most essential.

Measuring cups – These are essential in portioning your food as we guesstimate on the high side.

Measuring spoons – Measuring smaller quantities of items can drastically affect your daily caloric intake and is essential to your success. An example would be salad dressing; at 80 calories for 2 TBSP of low-calorie dressing, pouring 2 or 3 times that amount can make the difference of whether you lose weight, remain the same or gain.

Calorie resource – This is essential to determine calories and can be found on the product packaging or by using an Internet resource such as www.calorieking.com. Points, carbohydrates or diabetic exchanges are other acceptable ways to measure your food when journaling.

Plastic baggies – These are helpful as some packages state number of portions and it is easier to portion them upon opening the package. The calorie count can be written in permanent marker on the baggies for easy reference.

Calculator – This is helpful to divide packaging calories into smaller portions than those listed on the box.

Scale – A scale is helpful to weigh ounces.

Journaling provides us with the key to unlock the treasure chest of knowledge that explains our behavior and relationship with food. This, in turn, allows us to devise a map to modify our behavior and chart our path to success!

Sunshine wishes for your Success!!! Happy Journaling!

Love Your Body!

Love Your Body!

Motivation is an ever-present need when implementing the change to a healthier lifestyle. Today I have elected to share some extremely personal information in an effort to provide you with some very important reasons to continue on this path you’ve chosen.

My employment with the American Red Cross came to an end in the middle of May, along with a thousand others nationwide. A 200 million dollar deficit predicated this massive layoff that affected most of my coworkers and many who dedicated their lives to this noble institution. We felt displaced and found ourselves polishing up our resumes.

When the notice came of our impending departures, and the resulting termination of our health insurance, scheduling routine annual exams suddenly moved to the forefront of our “to do” lists. One such appointment was to my family practitioner. The visit included a routine blood draw and came with the added benefit of seeing the look of amazement on his face as he noticed the large weight loss since my last visit. (By the way, that is a really fun aspect of the physical change … seeing someone who hasn’t seen you in a long time and watching his or her reaction!)

So … last week I received the test results of my lab work and I was thrilled! Not only all normal, but better than normal!!!

Weight: 185 lbs
Total Cholesterol 189 (Normal range 165-199)
HDL 77 (Normal range 35-59; doctors say anything above 50 is good – 77 is Great!)
LDL 90 (Normal range is less than or equal to 129; cardiologists are recommending below 100)
Triglycerides 111 (55-199)

I remember my old values being out of range, especially the triglycerides, so I called the doctor again. Here are the old results for comparison purposes.

Weight: 290 lbs (Highest was 330 lbs)
Total Cholesterol 218 (Normal range 164-200; abnormal)
HDL 80.9 (32-96; within normal range)
LDL 94.7 (90-190; also within normal range, but new values are better)
Triglycerides 214 (30-200; abnormal)

Many times we focus on the physical appearance of weight loss and mentally we compare ourselves with others. Unrealistic images and touched up photos of movie stars and models bombard our senses and we tend to develop a false picture of what it “looks like” to be healthy. For most of us, we are not and never will be a size “0” and the truth is, the average size woman in the United States is a size 14, the size at which “plus sized” clothing begins. You may want to read this interesting article from the New York Times, written by Kate Zernike.

The point is, the most important reason we should lose weight IS to move to a HEALTHY Lifestyle!

As I excitedly shared the results of my blood work with my mom, she informed me she had noticed many changes in my health. Not being quite so in tune, I asked her to share what she had noticed.

These are her observations and they’re shared with you to encourage you to look beyond the physical aspects.

Sleep Apnea – This has resolved itself and a CPAP machine is no longer required.

Breathing Difficulty – Can breathe freely and inhalers are a thing of the past.

Bladder Control – With less weight on my frame, there is no longer the pressure on my bladder and bladder control issues are no longer existent.

Knee Pain and Stability – The knee pain is gone and knees are stable! It is no wonder they had trouble. Can you imagine carrying a 146-lb person on your shoulders day in and day out??? I get tired carrying an infant or a toddler for short periods of time and I get to put them down!

Blood Pressure – It is in the normal range and medication has been cut in half. Believe we’re on the way to eliminating it all together.

Heart Health – The benefits are shown in the blood test results above and my risk for cardiac disease has greatly improved.

While I did not have any issues with my blood sugar, it should be noted that had I continued on the same path, statistics show it would only have been a matter of time before Type II diabetes developed. (It can be precipitated by obesity.)

Let’s stop thinking about outside appearances and focus on the inner working of our bodies. Try comparing it to shopping for a car. Would you want to purchase the car owned by a mechanic who had meticulously cared for the motor? OR, would you purchase the one whose owner participated in the pleasure of many long road trips but failed to perform the routine maintenance?

You see … if we do not choose to love our bodies and treat them in a kind and caring manner, we stand to lose our health. If that happens, we stand to lose everything that is near and dear to our hearts. Without your health, you won’t be able to participate in activities, your longevity is threatened and your life may become burdened with the cares of tending to the needs of your health.

By making HEALTH the No. # 1 reason to eat nutritionally and exercise regularly, you preserve your body to participate and enjoy all that life has to offer! You will be alive to enjoy the love of your family and friends and that is truly where our treasure lies! The Choice is Yours!

Remembering Baby Steps

Remembering Baby Steps

Today my heart has been troubled as people truly wishing to lose weight and control their eating habits are earnestly looking for help and wanting to know … “How do I stay Motivated?” … “How do I grasp the energy to even get started?” … “How will I be able to lose 125 lbs?”

Throughout my life, I’ve been faced with the same nagging questions.

Why is it that sometimes I was determined and able to stay on a diet regimen for a long period of time and successfully lose 20-60 pounds? Why was it at other times I couldn’t last a day? How could I go to bed with the very best intentions to begin anew in the morning, only to wake and move the start date to “tomorrow”? What is that magic switch that happens every now and then? How does one tap into that energy? Why can’t we call up that determination and motivation when we want to … or ... Can we?

If you have a significant amount of weight to lose, the mere idea of needing to shed a large number of pounds, sometimes in triple digits, can seem a daunting task. At other times, whether it is 5 pounds, 50 lbs or 150 pounds, the task of just getting started seems nearly impossible.

Listen, YOU CAN DO THIS!! There’s no magic button to push. Don’t focus on the task as a whole, just concentrate on taking a few tiny Baby Steps!!!

Do you recall that carefree time in your life when motivation came easy?
A time when every step forward was most exciting and was met with great anticipation?
A time where we did not allow ourselves to think of obstacles?
A time when no one could stop us and it never occurred to us that we couldn’t do something?
A time when anything and everything was possible and no one could hold us back?
A time when, with 100% determination, we leaped forward without fear and with steadfast determination?

Let’s go back and look at the faith we had as a child and see what lessons we can learn!

1. Take Baby Steps!!! If you know in your heart you need to lose weight, don’t worry about summoning great mountains of motivation and courage to begin. Quite literally, you need to move forward by taking baby steps!

Babies do not understand the full meaning of why they take steps, but they take them just the same. They display a blind trust and innate curiosity to move forward, even if they do not completely understand where they are going or how they are going to get there. A baby stumbles, falls, cries when they are hurt and screams in frustration … but they quickly forget the minor roadblock and, with faith and perseverance, take the next baby step forward. Their steadfast perseverance continues until they learn to succeed and are soon able to walk. We can learn much from these little ones.

2. Adjust Your Attitude!!! You may not “want” to plan your meals, count your calories or begin an exercise program, but again we can learn from our childhood.

Remember the first day of kindergarten? As a child, we didn’t necessarily “want” to go to kindergarten … but there were lessons to be learned. Even if we didn’t understand it, our parent(s) did. Whether we entered school kicking and screaming, shyly or perhaps in tears, we were "forced" to attend because it was a necessary growth experience. In very short order we found out it wasn’t as bad as we had feared … in fact, it was FUN! It opened doors to new adventures and understanding we would not have known otherwise.

In addition, aren’t there other things we don’t “want” to do, but we do them just because they need done? What about dishes, laundry or cleaning the bathroom?

Consider adopting these same attitudes about eating healthy and participating in an exercise program. Make TODAY the day you “force” yourself to take that initial step by remembering what you learned in kindergarten or just because it needs done … but do it TODAY!!! In short order, you will become comfortable with the changes and begin to look forward to your new activities, just as you did in kindergarten! As an added bonus, you’ll experience the feeling of satisfaction for having begun … just like you feel when the dishes are done or the house is clean.

3. Take Tiny Helpings!!! Whether you are looking at the amount of food you put on your plate or setting your weight loss goals, take tiny helpings! Just as a child has a tiny tummy and eats often, this is the key for you as well. Take smaller portions and eat more frequently, 3 meals and 3 snacks. It will keep you content and keep your metabolism working.

In setting your weight loss goals, take tiny bites. Set a goal of 2 lbs or 5 lbs and realize that success. Then, just like a child looks forward to getting a star on their paper, reward yourself for each small victory you make! Children need frequent rewards to keep them motivated … and so do you! In celebrating each success, you reinforce your behavior and motivate yourself to keep going!

YOU CAN DO THIS!!! Trust enough in the experiences of childhood to take Baby Steps and begin the journey of your lifetime! Your epiphany will come as your successes build and there will come a day when you cross the threshhold and KNOW this is a change you have made for life! I BELIEVE IN YOU!!!

Binging Basics! ~ Understanding & Changing Behavior

Binging Basics! ~ Understanding & Changing Behavior

Binging episodes used to be quite prevalent in my life and would come in, what seemed to be, uncontrollable waves of indulgence. All kinds of foods could lead the gluttonous frenzy. Sometimes it would be a container of ice cream, other times it could be crackers and cheese or perhaps ordering a large pizza and ravenously eating as many pieces as I could … as if there would be no tomorrow. Cookie dough was a favorite but those “sweets” had to be balanced with “salt” so chips and salsa were quick to follow. Nothing was safe that wasn’t nailed down. Finally, when my tummy was swollen and no more food could be stuffed in my gullet, the binge would come to an end.

This behavior continued until I reached a whopping 330 pounds! Part of me knew this was a problem; the other part of me followed the ostrich theory and stuck my head in the sand so I didn’t have to face the truth. The truth was, I had tried unsuccessfully to change, over and over, and had finally resigned myself that I could not change and I gave up. This is the period I have now come to know as “Precontemplation”, better referred to as being “in denial”.

From time to time, I thought about trying to change my binging behavior, but fear of failure kept me paralyzed. After all, I had excitedly started dieting on many occasions only to binge, fail and gain an additional 20 pounds with each attempt. Fear paralyzed me just as if I were standing on a railroad track with an oncoming train, unable to move. The ambivalence I felt, combined with the fear I could not succeed, accounted for the “Contemplation” period.

In the spring of 2006, I was faced with the reality my job would be ending. Maytag was acquisitioned by Whirlpool Corporation and I had two paths ahead of me. I could either elect to resist change and not be of assistance to the Whirlpool employees (not my style) or I could greet the change with the excitement of a new challenge, rejoice in meeting new people and participate in a rare opportunity to help others through a difficult transition (my privilege)!

There came a day when my work garnered the attention of a few directors. They not only appreciated the fruits of my labor, they validated my efforts and tried diligently to find a way to bring me with them. Their integrity soared as they faced the challenges of merging two companies and I was in awe of their strength, determination and the professional manner in which they cared for their partners. It was during this time that the kindness of a stranger, along with his steadfast friendship and thought-provoking quotes, brought about the epiphany that changed my life! I began to ponder the possibility of making changes and started experimenting with small changes. With his positive reinforcement and witty retorts, I began to develop realistic goals and entered the “Preparation” stage of change.

With newfound determination, I implemented the strategy needed to make change. I began by ridding my house of unhealthy food, replenishing my home with healthy food choices and started journaling my food intake. I recorded calories, documented my mood and began exercising … albeit slowly. Each step of the way, I focused on the positive reinforcement of this kind stranger and of the physical and emotional changes that were occurring from my efforts. This was known as the “Action” period.

Initially these changes were fairly easy since my determination was new and the pounds dropped easily with the radical change in my eating habits and activity level. As the weeks moved forward, there were times when my resolve was tested. My weight loss lagged, my activity slowed and there were times when I focused on getting through one hour at a time. Focusing on the positive reinforcement, sparkling attitude and unending support of my newfound friend, I was compelled forward in my weight loss journey.

As I studied the thought provoking quotes he provided, my mind expanded with a greater understanding and awareness of my actions and their associated consequences. This comprised the longest phase of my journey, “Maintenance and Relapse Prevention”.

So, I am asked, “How Did You Lose Your Weight?”

The Stages-of-Change and their associated characteristics have been explained above. Now we’ll look at some strategies to implement that change.

1. Precontemplation – Educate yourself on the risks of your continued behavior compared to the positive outcome you will experience when implementing change. Stop being an ostrich!

2. Contemplation – Identify barriers to change, throw out misconceptions from the past and implement a support system. In addition to summoning friends and family to support your endeavors, an Internet social community can be crucial to your success.

3. Preparation – Set attainable goals and a realistic timeline for change. Actively seek positive reinforcement and implement positive self-talk.

4. Action – Surround yourself with positive reinforcement. Watch motivational videos; develop friendships with people sharing a similar journey and read success stories to reinforce your belief that YOU Can Succeed!

5. Maintenance and Relapse Prevention – During this stage you will experience a myriad of successes and failures. Willpower will ebb and tide, successful weight loss will occur, as will periods of relapse. Knowing this, forgiving yourself for temporary relapses, reaching out for support and rekindling your willpower will bring your efforts to Success!

It is the steadfast long-term determination and knowledge that YOU Will SUCCEED that will make you like the tortoise as he raced the hare. Remember, slow and steady WINS the race … and you WILL win your race to a new and healthy lifestyle!

This is your journey … and you owe it to yourself to put in the effort to experience your epiphany … implement change … and bring your dreams to reality!

Surviving Weight Loss Under Pressure!

Surviving Weight Loss Under Pressure!

I still remember that high voltage game, the electrifying atmosphere, the mounting pressure and the chanting of the spectators! I was out there in the middle and had only one thing in mind … the WIN and the Reward that would follow.

This was nothing new for me; I had been there many times. Still, the shear thrill of the success that would follow made the adrenaline flow through my veins!

Whether it was the hard work that led to the game or the hours of practice that brought my French horn solo to life in a band concert, the path to success was a journey that required great effort.

Now, thinking back over the years, it still makes me wonder, "What is it that drives me forward?"

"What is that most powerful force that has helped shape and reshape me through the years?

I can tell you, "It is 'PRESSURE'!"

“Pressure is a word that is misused in our vocabulary. When you start thinking of pressure, it's because you've started to think of failure.” Tommy Lasorda

I know the word "pressure" can send you scurrying for cover or send you running in the opposite direction as far as your feet can take you, right? But, actually, it is not as bad as we think!

Here is the shocking truth ...

The ever-prevalent pressure can play a crucial part in your weight loss success!!!

Surprised? Keep reading to discover why pressure can reshape the way you think and do things!

For me it has almost become a "need", an extension of my everyday life. It always seems to bring out the best in me and separates the thin line between success and failure!

I know how weight loss can seem to be a daunting task. It can suck your determination right out of you and make you feel stranded. "Immense pressure" could take over and soon you are counting a series of stress and depression that follows.

“When we long for life without difficulties, remind us that oaks grow strong in contrary winds and diamonds are made under pressure.” Peter Marshall

So, if pressure has such a fierce reputation, why do I recommend it?

The key is to note the word "Immense Pressure”. I agree that immense pressure could leave a damaging scar on you, but I think pressure is such a necessity.!

The good news is, you can regulate pressure during your weight loss goals. You set "achievable goals" during your weight loss journey and the pressure game is on!
You know that you need to perform and you are under pressure to do so. Couple it with determination and soon you will be breaking records!

Here is the key that unlocks the secret. Think of pressure not as a formidable opponent but, instead, as a friendly tool!

Learn to tame pressure and it can reward you not only in your weight loss battle but also in your personal life! It is important to know and set "Reasonable goals”. If you set your goals too low, there is no game. On the other hand, if you set your goals too high, you can crack. By setting reasonable goals, you are driven to work hard to attain success and the pressure will lead you to do the rest.

Review your intensity of pressure weekly and make adjustments. Tinker with the level of intensity and know that you will be able to handle it.

Pressure is what is going to make you go forward! Each time you achieve your goals under pressure, it becomes an intoxicating reward. You will want to do it over and over again for the sheer thrill of victory!

The moment of winning is what makes me want more! It is almost like an obsession and I am drawn to the euphoria of success. That moment is so unique! In that moment, the pain and the hard work seem so very worthwhile and I am drawn to that magnetic feeling like a needle!

I am aware that there could be some external pressure that you may not have control over. However, when it comes to weight loss, it is YOUR actions that are going to set the pressure meter. How you handle it is all in your hands!

There is no gain without pain and … pressure, if handled right, can bring you all the desires of your heart!

Three Things to Survive Under Pressure:

1. Attitude may be the most important aspect of survival – Your sheer will to succeed and your determination to help yourself is crucial to your success.

2. Involvement and Voice – Be involved and committed to your goals, knowing there may be setbacks and adjust for them realistically. State your goals out loud and be accountable to yourself and others to achieve them.

3. Confirm that failure is not an option – State boldly and convincingly that quitting is NOT an option! View any obstacle that stands in your way as an opportunity to succeed!!! Seek positive solutions, adjust your plan, ask for help and keep your eye on the prize!

Always remember, a diamond forms under intense pressure. It is this force at work that determines its character and value. There is a diamond inside each of you! Let the pressure help reveal its inner beauty!

Were You Loved? ~ A Tribute to Dad

Were You Loved? ~ A Tribute to Dad

Sometimes in the self-discovery that allows for personal growth and acceptance, it is equally important recalling a moment where we know we were loved ... recalling it provides the "balance" that is needed in our lives and promotes the healing of our hearts.

With Father’s Day this Sunday, and with the passing of my Father February 6th, it is an honor to share this special memory of my dad with you. He was a wonderful and loving man whose primary mission was to care and nurture his family. He enriched the lives of those who knew him and we were very blessed to have him.

As a chubby 13 or 14-year-old, finding stylish clothes that fit was a daunting task. What should have been an exciting time to buy new school clothes became a tortured event. As each new outfit was chosen, my hopes would soar, only to be disappointed that outfit after outfit did not fit my chubby body. While it was a dreaded experience for me, hindsight tells me it could not have been much fun for my mother or my Aunt Barbara either. For every seven outfits that my sister and my cousins found that fit beautifully, I was lucky to find one that fit somewhat uncomfortably. And, of those outfits, they did not flatter and were not made of the stylish fabrics of the other girls. To this day I wonder why they don’t make the same fashions only in larger sizes …

One day, my mother and father were discussing this and the conversation ended when my mom told my dad, "then you take her". My father and I went shopping and Wowwww .. did we find a dress!!! My heart soared and I was elated when dad bought me the dress of my dreams! It was stylish, it was bright and I felt like I "fit in" with the other kids.

The dress was a medium, warm brown .. like the crayon "Burnt Sienna". There were stripes of turquoise, purple, bright green, fluorescent yellow and orange ... that went around. Can you imagine what those stripes did for a little fat girl??? Lollll Not knowing that ... I felt like a princess!

When we came home, my mother knew this and that fact, combined with the $18.00 price tag (that was a LOT of money back then), caused her to disapprove. My dad promptly brought the conversation to an end by saying very firmly .. "She wanted it, I bought it, and I don't want to hear another word about it!" WOWWWW .. from the understanding of a child .. I just knew my dad had stood up for me, bought me the prettiest dress I could remember and I was a princess!

Over the years we have laughed and shared this experience on many family occasions ... and I still feel the pride and joy I felt that day ... all these years later.

Our memories can be triggered by a smell, a touch, a similar situation or just as a fond event we wish to recall. They allow us to apply what we’ve learned and experienced to make way for personal growth. They represent “our history” and are powerful reminders of where we have been.

As you move forward with determination, commitment and self-examination towards a positive and healthy lifestyle, don’t forget your memories. They can not “define” us, but they have shaped us. Acknowledge them, rejoice in them, learn “what to do” or “not to do” from them, but always remember …

Hugggsss ... and memories ... good or bad, have made us who we are. Who you become … remains completely in YOUR hands! Use the lessons you have learned wisely and reach for the stars … it is the journey of your lifetime!

Love Yourself Thin!

Love Yourself Thin!

As each new day dawns, I am blessed to share in the journeys of others. One by one, each person has summoned the courage to reach out in friendship and share a common path. For some, the journey ends all too quickly and they turn away, without a word, giving in to defeat. For countless others, they embrace an online community of loving, caring friends and begin to heal.

Each person has a story. There are those who shyly sit back and slowly begin to interact and there are those who shout out for all to hear. A full range of emotions seems to surface … from anger, fear, remorse and sadness … to happiness, courage, acceptance and peace.

Day after day, I sit in amazement as I watch these amazing people reach out to each other. Caringly, with extreme compassion and genuine love, their gentle and heartfelt words are written to comfort the heart of their friends. Those receiving this unconditional outpouring of support are embraced with total acceptance, unending support and gentle words of encouragement. They are upheld in their moment of despair and the lives of those that share in this exchange can feel their honest and heartfelt desire to offer aid in hopes of healing another.

From time to time, each person that has unselfishly rushed to the aid of another finds themselves in a failure of their own. As they write, they share the depth of their failure, how angry they are at themselves for failing, how they hate themselves and their body image and how they no longer believe in themselves.

As I (like others) was compelled to rush to their aid … a moment of awakening occurred!

• Why is it that we can be so accepting and understanding to another soul and yet so unforgiving and harsh with ourselves?
• Why is it we encourage others to take baby steps and gently support them in their progress yet set unrealistic expectations for ourselves?
• Why is it that we give caring, loving support to others but turn on ourselves with anger and hate?

This was a personal revelation for me as I realized that I, too, had set unrealistic expectations for myself. While I always thought I deserved to be happy and treated well, I found that the person who was treating me the worst was me!

A gentle friend, who accepted me for who I am and encouraged me to care more about myself, caringly shared this poem with me. It hit home. It was posted on my bathroom mirror for a very long time and these words are never far from my thoughts. In an effort to “pay it forward”, and in his honor, it is shared with you …

Queen for a Day

When you get what you want in your struggle for self
And the world makes you queen for a day
Then go the mirror and look at yourself
And see what that girl has to say

For it isn’t your husband, brother or mother
Whose judgment upon you must pass
The person whose verdict counts most in your life
Is the girl looking back from the glass

She’s the person to trust, nevermind all the rest
For she’s with you clear up to the end
And you’ve passed your most dangerous, difficult test
If the girl in the glass is your friend

Author Unknown, Adapted by Michael

The truth is, we must learn to love ourselves. It is the essence of healing our hearts. In doing so, we are then able to successfully move forward in our lives. If we do not learn this, we are stuck in the struggle for self … just as if being mired in quicksand.

There is a famous saying that says “You can’t learn to love someone else until you learn to love yourself.” Another one states “You can’t expect someone to love you until you love yourself.” There is truth in both statements.

So, throw out those negative self-images! Give yourself the kindness you would give a stranger! As you find yourself starting the negative self-talk, step outside yourself and imagine it is a friend in your situation instead of yourself. What would you tell them? Would you be forgiving? Would you encourage them?

Then, treat yourself with the same kindness you would a stranger. For when you learn to forgive yourself, accept yourself and love yourself, you have the key to your success! In the caring, loving, accepting environment you create, the seeds you plant to lose weight, be happy and healthy will grow!

Louise Hay said it best: "When someone comes to me with a problem, I don't care what it is: poor health, lack of money, unfulfilling relationships, or self esteem issues... there is only one thing that I ever work on, and that is LOVING THE SELF. I find that when we really love, accept and approve of ourselves exactly as we are, then everything in life works."

Weight Loss Success ~ Up Close and Personal

Weight Loss Success ~ Up Close and Personal

This week I was fortunate enough to watch a show on Oprah that was most inspirational and motivational. Twenty-four men and women were given the unique privilege and honor of showcasing their amazing weight loss success stories. Each person had experienced their own epiphany and steadfastly set their mind to changing their behavior to rise from the prison of obesity into a state of physical and emotional balance. These “everyday people”, like you and me, did so without surgical intervention and without medication. Their strength and determination is a testament to what can be done when you make up your mind and are willing to put the effort in yourself!

Their success ranged from those who used formal programs, such as Weight Watchers where you learn how to eat, to those who did this alone. However, there were common threads that existed among them.

• A defining moment that spurred them to action
• Healthy eating
• Exercise
• Caring for themselves and making themselves a priority
• The feeling they had been freed

My defining moment came from the caring support of a business associate that I have yet to meet. To others, my size made me invisible and I no longer believed in my value as a person or an employee. He saw the value in my work and accepted me for who I was on the inside. This kind gentleman offered me these words, which I clung to throughout my journey … “BELIEVE, even when it is not rational, and good things WILL happen”. Those words, along with his steadfast friendship and support, provided the epiphany that allowed me to free myself from the cocoon of fat I thought had sheltered me. In hindsight, it was a penitentiary!

This last week, I had the extreme privilege of watching a young woman in Florida, Ana81 on DailyStrength, as she experienced her own epiphany. She discovered that she truly liked herself and the person she had grown into. Tears of joy streamed down my face and I sat in awe as I read her words, “i am shedding my "fat" girl personality. or mabey its because for the first time in 27 years i have finally discovered that i like me. i like who i am. i surprise myself everyday. i feel strong, loved, cherished, happy, dedicated, self empowered, beautiful. that whole self consince thing is shedding layer by layer, the whole, i have to hold the world on my shoulders and i cant let anything drop is breaking away. i am finding that i like who i am and what i have grown into. the weight loss is great, but it is truely just begining to become like the frosting on the cake! its me i am proud of.”

Ana81 has now lost an amazing 70 pounds! We all experience bumps in the road and it is during those difficult times that we need to learn to reach out for additional support. For me, I found DailyStrength and met a host of wonderful friends. They provided messages of support, knowledgeable tips and much cherished virtual hugs. Bonds of friendship were formed that will last a lifetime. One young man, who provided unending support, hugs and words of motivation, has become a daily companion even though he lives half way around the world. He is my dearest friend and ardent supporter. He is also responsible for planting the seed for this blog and unselfishly does all the computer and “behind the scenes” work that brings it to life.

For Ana81, she gains support from Weight Watchers and her friends on DailyStrength. Although she faces the same trials we all face in our journeys, she has learned some valuable lessons and shares these heartfelt words. “yeah, i will admit, when i started to really get serious, i didnt even have faith in myself that i could do what i started out doing. i didnt have faith in my self disipline or my determanation. but in these last few months i have discovered just how strong i am, and not just how strong i am getting physically, but how strong mentally i am too!"

YOU CAN DO THIS!!! Reach out and grab your dream, put in the effort with newfound determination and make your dream a reality! It’s never to late to start!

Sugary Temptations - A Hurdle To Weight Loss?

Sugary Temptations - A Hurdle To Weight Loss?

The word “Temptation” always seems to bring one story to my mind, a story that has been so powerful and told for generations! Yes, it is the story Of Adam and Eve! This story is deeply embedded in my heart; it actually provoked a thought as I was shopping this weekend.

Well ... I watched an incident that I thought was worth mentioning; just wanted to share it with you and test your inner strength.

As I was shopping in a mini-supermarket, a customer service assistant began marking down the prices of all the "high fat deserts". The thought of purchasing it briefly crossed my mind because the price was quite alluring. Since I’m not a big fan of sugary desserts, I kept shopping for my "greens" of the week.

Anyway, to cut the story short, I watched as a 30 to 35-year-old woman approached the customer service assistant and picked out a dessert that had not yet been marked down. She asked him whether he would be reducing the price of this item as well and he replied, "In a while, I will be marking them down.” The woman then said, "That's good for me then; I will not buy it. If it had been marked down, I would have been tempted to buy it, especially since it is one of my favorites!"

As she continued shopping, I was curious and just thought I would check the calorie content of this particular dessert. It read "800!”

This particular woman was dressed in her gym outfit and, I assumed, might be trying to lose weight or be on the path to a healthier lifestyle. It intrigued me that she would have bought this particular dessert if it had been marked down! I wondered if she realized the calorie content or whether she was choosing to ignore it since she would have found the sale price more alluring. Fortunately, she made a wise choice and walked away. Her reason to not purchase the item was because it was not yet marked down … and she made the right choice.

If you were in a similar supermarket shopping for "healthy food" and came across a "high calorie sugary dessert" that was marked down, would you be tempted to buy it?

In an effort to win the temptation battle, here are some ideas you may find useful.

Seven Tips for Successful Shopping!

1. Make a grocery list before you go to the store and stick to it.

2. Eat your meal or a snack before you go to the store; do not go to the store hungry.

3. Read labels and make choices based on nutritional and caloric content; broaden your nutritional knowledge.

4. Do not purchase items just because they are on sale; READ the ingredients and make an informed decision.

5. If you have already experienced weight loss success, carry a “before” picture with you and keep it in front of you while you are shopping. This will remind you of your success and keep you focused on where you are going.

6. If you have not experienced weight loss success, carry a picture of a dress you'd like to purchase in the next smaller size to remind you of your goal and why you are shopping wisely.

7. Draw a big heart on the top of your grocery list, just to remind yourself to take care of you and to remember the damage unhealthy food can cause your heart!

So, here are a few questions for you to ponder.

• Will a discount lure you to change your mind and cause you to make a mistake or slip in your progress?

• What will be your "excuse” or “motivation" that will stop you from buying this product?

• What is your strategy to resist these temptations?

We’d certainly like to hear your opinion and see how strong you are mentally to deal with these sugary temptations!

Please feel free to leave your comments below and share your thoughts!

Exploring Weight Loss Facts!

Exploring Weight Loss Facts

You must have tried it all, the diet programs that promise to melt away the fat, the magic pills that guarantee to tone your waistline, exercise plans that ensure delivering the perfect abs, only to find them to be false promises and weight loss scams!

Have you ever thought about the real reason why you are over-weight?

Ask yourself, ”When was the last time you heard a friend say that they were able to lose the weight and keep it off using a popular fad diet or some weight-loss drug?&