weight loss

New Year Reflections

January 7, 2015 by admin

When we first thought about moving to Port Townsend, we visited in November and December to see if we could handle the darkness. Not only are the days shorter than in Houston, but in this small town we have fewer electric lights. Even after nearly three years here, we are not jaded to the sight of a night sky with thick layers of stars.

I love the winter. As a writer, I am always fighting the distractions of life. This time of year, friends are out of town, the garden needs little work beyond pruning the fruit trees, and I can curl up on the sofa with a cup of hot tea and FOCUS. I am a hibernating bear here, enjoying the solitude and quiet. In the darkness, the nothingness, my world begins anew.

We are, of course, starting a new year. This is a natural time for reflection, to revisit dreams we set aside yet again, to hope, to start fresh. Of course we can do that on any given day, but there’s something special about making new commitments in the dark of winter.

My resolutions work better when they are fairly general. I plan to get healthier in 2015. This includes following a more seasonal diet, and to that end I’m taking Dr. John Douillard’s Three Season Diet Challenge. Dr. John bases his work on Ayurvedic principles, and the more I practice them, the better I feel.

I’m also taking Gaiam TV’s 21-Day Yoga Challenge. Gaiam TV requires a subscription, though they do have cheap starter deals for anyone who’s interested. Having practiced yoga for more than half of my life, my practice can sometimes get a bit stale. Taking the challenge exposes me to styles of yoga that are different from my usual routine, allowing me to mix things up a bit.

One of my big issues is giving my own hopes and dreams the time and energy they deserve. I intend to finish my second novel this year. What She Knew is coming along well, but I’m giving it more punch. To help me with that, I’m using the book Writing with Emotion, Tension, & Conflict by Cheryl St. John, and it’s providing me with some marvelous help. My goal is to get the book done, including multiple rounds of editing, by the end of the year. I also hope to blog more this year and to extend my reading audience.

From the darkness, hope rebounds. I reset, recalibrate, recommit.

What about you? Do you make resolutions? What is your vision for 2015?

Weighty Issues

March 14, 2012 by admin

Some years ago, when my grandma was getting on in years, she started to lose weight. I had remembered her as carrying some extra pounds, but she was never fat or obese. When she lost weight, she also lost perspective and couldn’t see that she was getting too thin. If anyone told her of their concern, she accused them of jealousy.

Maybe some of you at midlife and beyond think it will never happen to you, but do a search on “anorexia at midlife,” and you’ll get a surprising number of hits. Apparently the quest for perfection doesn’t end in the teenage years.

As I’ve mentioned before, I’ve been on a weight loss journey since mid-December, and I often think of Grandma in these past few months. While I have needed to lose some weight (we have heart disease in the family, and my cholesterol was slightly elevated), I want to stay in balance and not try to get too thin. I’ve been doing Weight Watchers online, and it’s been a blessing on many levels. One is that I HAVE to eat a certain amount every day, which keeps me honest. I’m also re-evaluating my goal weight and deciding what is “good enough.”

This weight loss journey has brought up a myriad of feelings and fears. I guess I thought that those were for people with a lot of weight to lose, but I’ve had quite a roller coaster with the 12 pounds or so that I’ve lost so far. Anyone relate to these?

1. How do I handle ________ (fill in the blank — Valentine’s Day dinner, kid visit, funeral food)?

The real dread is that I’ll fall off the wagon completely. One big dinner could turn into two or more, that slippery slope into relapse and weight gain. Lately, though, this hasn’t been a problem. If I’m going out to eat and the restaurant has a website, I check the menu and go in with a plan. If they don’t, I can divide my meal in half or more. If we’re getting pizza, I load up on veggies and have one slice, not the whole durn pizza.

2. I’m afraid I’ll gain the weight back overnight.

This has been weird. On Weight Watchers, we have discretionary “points” that we can spend during the week. Hubby and I enjoy a “date lunch” on Wednesdays and a dinner out on Saturdays, and I make the rest of our meals at home. When we are out, I still have to remind myself that it’s okay to enjoy myself, that having a pleasurable meal does not mean I’m going to instantly gain weight back.

One reason is that I’ve had a lot of trouble losing weight in the past few years. My thyroid was off-kilter for a while, we traveled a lot, and after I crossed 50 my metabolism went south along with other body parts. My success of the past few months has been a pleasant surprise, and I’m pinching myself. My new mantra is, “What I’m doing is working.” I have to remind myself of that a lot so that I can enjoy our dining out, that building in some treats within reason is important.

3. I’m learning that less is more.

When I first started measuring my portions (a big reason, I believe, as to why I’m succeeding now), I would look at my meager plate and say, “Where’s my dinner?” I decided that I could get a larger helping if I really wanted one. Funny thing is, though, that smaller helping is always enough. Always. In fact, I don’t have those extremes of being either stuffed full or ravenous. Instead, I’m nicely full until the next meal.

4. Moving and Not Moving

I’ve been active for years, so the thought of exercising more seemed impossible. Instead, I’ve made a few adjustments. I walk more for mental health than exercise, and have stepped up the aerobic activity through exercise videos. Since my writing work is sedentary, I try to do some movement in the afternoon as well as the morning. I also use weights a few days per week, to build muscle mass and therefore improve metabolism. I’m working toward those Michelle Obama arms!

That said, I notice that I have to make myself take two days off per week. After years of Chronic Fatigue Syndrome, I have to find a middle way of exerting myself, but not too much. Even now, having been symptom-free for years, if my heart rate gets too high I have a little “crash.” I usually take Thursdays and Sundays off from exercise (unless I want a walk or some gentle yoga).

5. Depriving Deprivation

One thing I’ve learned about myself is that if it ain’t fun, I ain’t doing it for very long. Some diets are so boring they make me want to cry. We love good food, and deprivation doesn’t work. Fortunately, we love our veggies, and our meals are colorful, interesting, and delicious as well as healthful. Eating a healthful diet is always more pleasurable than junk food.

6. Taking the Slow Road

While it’s fun to watch the numbers go down on the scale, I’m taking a leisurely approach. Last year I took a few sessions from a personal trainer, but I felt like he was pushing me to lose faster than I wanted. Losing weight slowly, I am getting used to being a smaller person again. Yes, it’s an adjustment. Sometimes we’re scared of hitting that ideal weight — we’re afraid of attracting attention or having to change our identities in some way. It’s odd to see that thinner person in the mirror.

This journey has been rewarding, even the scary parts. I’m getting closer to my goal and am enjoying the sense of accomplishment that comes with it. In the past, maintenance has been hard for me, mainly because I’ve gone “on” and “off” of diets instead of making a lifestyle change. I’m learning that there’s no “there” to get to. Once I hit the magic number, it will take gentle attention to stay there — and that’s what I hope to keep in mind. Not pushing, forcing, straining, judging, or beating myself up…just some loving care. Some days I’m better at it than others, but I’m learning. Day by day, I’m learning.

The War of Art: Winning the Inner Creative Battle by Steven Pressfield

January 10, 2012 by admin

First, I must apologize to the blogger who brought this book to my attention. I read a number of blogs and did not note where this recommendation came from. If you’re out there and happen to read this, let me know and I will give you proper acknowledgement. In the immortal words of Texas Governor and Presidential wannabe Rick Perry, “Oops.”

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With this blog, I hope to encourage women, especially those of us who are 50+, to go for our dreams. For me, that means writing my books, but yours may be different. When I share information, even if it’s aimed at writers, I think it may work for a broader spectrum of people. I think that The War of Art by Steven Pressfield is one of those books. It even seems natural, after writing last week about my current weight loss journey, to discuss The War of Art next…yes, I think it can help with weight loss, too.

Let’s face it. Regardless of our dream or vision for our lives, we will have challenges. We get on the scale and see a plateau. We work hard on a book and struggle to find a publisher or, if we self-publish, struggle to find readers. My late mother-in-law Jenny, a fine artist, gave up on trying to display her work and ended up making it only for herself.

Steven Pressfield also had his share of disappointments and even disasters as a writer. A film he made with great pride and excitement bombed. He was left in the lobby of an agent who had sent him out to wait, then forgot about him…and that happened when he was in his 40s, after years of having manuscripts go nowhere.

Yet this author of The Legend of Bagger Vance and other novels persevered. Not only did he succeed, but in The War of Art he tells us wannabes how to persevere as well.

The first phase of the book talks about Resistance. Often, when we are working toward a goal, we will find ourselves struggling to meet it. We get busy doing other things. We run out of money. We decide that our work sucks and we shouldn’t bother. Pressfield would argue that whenever we find ourselves straying from that goal, we are encountering our Resistance. Often that resistance gets stronger as we get closer to our goal.

Think of it, ladies. For those of you who have given birth, isn’t there a moment toward the end, just before that beautiful child comes into the world, where you say to yourself something like, “I can’t do this!”? It happened for me as my daughter was starting to move into the birth canal. I announced that I couldn’t give birth, and I was ready right then for the C-section. She came out a few minutes later. Though this metaphor is mine, I think the ultimate creative process — birth — carries within it these elements of resistance that Pressfield writes about.

Writing about weight loss last week, I mentioned my fear of success. Someone asked me recently, “Why do we do that?” What a great question! Pressfield discusses the fear of success at length in his book, a culprit for many a creative person. I cringe at the ways I’ve sabotaged success over the years — sending out queries with typos, not following up on leads, not accepting help that was offered.

So what’s the answer to the question of “Why do we do that?” I have no idea. If we want to handle our resistance and fear, though, what if we tweaked the question? Let’s switch the “why” to “how,” and we may be on to something.

“How do we do that?” We stop writing. We eat the whole darn pie and give up on our diets. We fill our lives with food/drink/sex/work and all other manner of methods to avoid doing what our souls would have us do. Then we can move on to, “How do we NOT do that?” This is what Pressfield’s second section is about.

The second section is a blueprint for professionalism. For a writer who deals with periodic discouragement such as myself, it means getting butt in chair and writing, even if we think it sucks, and especially if we think it sucks. If we’re going back to school, signing up for the next semester can give us a moment of peace. If we want to lose weight, then taking a walk or preparing a lovely but healthful meal helps us stay on track. We listen to our fears, our pain, and our desire for self-sabotage, but we make a decision to do the opposite. In other words, we, in the words of Dr. Phil, behave our way to success. When we do the work that our soul needs, we feel nourished inside. Easy? Hell, no. But I think of a song by Tim McGraw in which he sings, “Temptations may come, that ain’t no sin. You get stronger every time that you don’t give in.”

In part three, Pressfield gets more spiritual. He points out the mysterious thing that happens when we do what our soul longs for. Something happens. The story we struggle with starts to open up and characters start telling US what they’re going to do. After several weeks of a plateau, our body’s metabolism suddenly kicks into gear and we start losing weight. We want to sign up for that conference that we can’t afford, and we end up getting a scholarship or benefactor to help us pay for it. Our wishful thinking alone doesn’t bring about change, but our longing combined with action creates opportunities.

I read The War of Art during a time of deep self-doubt. As I’ve worked on Blood and Loam, a novel that pushes every button I have inside of me, I wanted to quit. Pressfield reminded me that it’s just my resistance, and the more powerful the resistance, the more I need to finish. Oh, yeah, that again! So I sat down and went back to work…and I will finish the novel. If I need a little help, I’ll just go read The War of Art one more time.

The Trouble With Resolutions

January 5, 2012 by admin

One of the fun things about blogging is that I’m always meeting new people in the blogosphere. This is especially important this week, because I’m writing about weight loss…but as you know if you read my work regularly, I have a lot on my mind about many subjects, so I’ll be leaving this topic after today. For ongoing support, take a look at Inspired Weight Loss, which is providing a great service to the online community. Go visit Patsy and friends, and you won’t be sorry.

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The trouble with resolutions is keeping them. I started my weight loss resolution in December because I didn’t want to put on yet another pound over the holidays. So far, so good. However, here are the facts: I am basically where I was this time last year, within less than a pound. I started 2011 with the same good intentions, and it fell apart.

One of my guilty pleasures is watching The Biggest Loser. Even though I have never had a lot of weight to lose, I do know that my personal issues have often kept me from living to my highest potential. As I watch the contestants work through their fears and unresolved pain, I see hope for myself. It also inspires me to keep working out when I don’t feel like it! Anyway, this season they are focusing on “no excuses,” so I thought I would confess mine (you may relate!), along with strategies for overcoming those excuses.

I have too much going on — There’s never a good time to lose weight. Life is always happening! I think the key is to see healthful eating and exercising as necessary fuel to get through the stressors that come at us at all times.
I have perimenopausal mood swings — At 53, I’m getting damned sick of this one. I am STILL having periods, though they are at least getting more erratic. With them come tears for no reason, dark moods, and irritability. During these times, the last thing I want to do is have a salad. Bring on the cake! To counter this one, I meditate more, take my Omega 3 supplements, and nourish my system with herbal infusions. I write down whatever is upsetting or confusing. I let myself have a good cry. And yes, I have some chocolate — but in small amounts, and only the dark kind. It really satisfies my cravings without blowing the diet.
I hit plateaus — It’s harder to lose weight than it used to be, so I get discouraged easily. Last year I got sick of trying. It seemed as though it didn’t matter whether I ate like crazy or didn’t, my weight was about the same. I’m hoping that by tweaking my fitness regimen and measuring my food, I’ll be able to break through plateaus this year. I’m also willing to go to Weight Watchers meetings if need be to get support and help.
It’s hard to lose weight when traveling — I covered most of my nutritional strategies a few days ago, so I won’t repeat them here. I have gotten much better. Sometimes I still get fooled and order something less healthy than it looked on the menu, but I’m doing my best, and that’s what matters. As they say in 12-Step programs, “progress, not perfection.”
All or nothing — It’s easy to give up when I have had a “slip” and eaten too much. It’s important to take things one day at a time. If I fall, I can forgive myself, and get up the next day and begin again.
Fear of success — And this, folks, is the winner. Every time I have come close to my goal weight, I’ve been scared about just how darn good I look. I have a lot of thoughts about this subject…so I’ll revisit this one soon in more detail.

What about you? What are or have been your excuses? How do you counter them?

Weight Loss Exercise Strategies

January 4, 2012 by admin

For those of us who are 50+, our fitness levels are as different as snowflakes. Some of us are strong and healthy, while others have mobility challenges and joint problems. As you read this post, please remember to take precious care of yourselves and see a doctor before beginning any new activities.

When we pass age 40, and even more at age 50, our bodies start to lose muscle mass. This makes weight loss more challenging as our metabolism slows. Any exercise program at our age must include a certain amount of strength training to rebuild muscle mass and thus increase our metabolism.

Also, after suffering from Chronic Fatigue Syndrome from 1996-2001 (with occasional flare-ups for a few years after that), I have learned something interesting about my body. It is essential that when doing cardio, I don’t allow my heart rate to go above that magical 80% of maximum. If I do so, even after all these years of feeling great, I have a flare-up. If I stay within my guidelines and use a heart monitor, no problem. This may be useful advice for you, too, even if you are healthy!

My current physical condition is good, as evidenced by my ability to hike for up to eight hours a day up Swiss mountainsides. The good news is that I’m strong. The question is, then, what do I need in my daily routine in order to lose weight?

My favorite forms of exercise are walking and yoga, both of which have a strong mind-body component to them. I will keep them both around because of the mental health benefits, even though both are great as physical activities. If you’re new to exercise, start with walking, which doesn’t cost any money and is unlikely to cause injury. If you want to try yoga but are 50+ and inflexible, start with a gentle class. I was chatting with a technician recently at the medical clinic who told me she was doing the video Yoga For The Rest of Us. She does her poses in a chair because she can’t yet get on the floor. I think that’s a fantastic place to begin, especially if you have mobility issues.

For me, though, to lose weight I have to do a little more. First, I started to intensify my aerobic activity. My favorite aerobic videos are by Ellen Barrett, who combines pilates, yoga, and calesthenics with aerobic dance to create a fun mind-body workout that feels easier than it actually is. Although Ellen isn’t 50+ and doesn’t market specifically to the 50+ crowd, I would recommend them highly as a safe workout if you’re in good health. I own (almost) every video she’s done since. She’s an absolute treasure!

By the way, if you have an iPad, you can download the FitnessClass app and watch Ellen’s videos there. I take her with me when we travel. At home, we have Apple TV, so I can open the video in the iPad and then send the video to our TV. We’re geeky in our household, what can I say?

To improve strength, try out Eight Weeks to a Younger Body by Joan Pagano. In this book, you create a customized workout of cardio, stretch, and strength. My only caution here is to check with your doctor, especially if you have knee problems, before combining a stepper with weights. You will need some equipment for these workouts, but do the tests before buying anything.

How often to work out? Currently I do cardio 5-6 times per week at about 45 minutes per session. I exercise in the morning after my breakfast digests. Some recommend exercising before breakfast, but that doesn’t work for me — so find what’s right for you. When I had a corporate job, I exercised on my lunch hour or in the evening.

My strength training combines cardio with it, so that’s included in the cardio frequency. I do strength training 2-3 times per week. I do yoga in the afternoons after I’m done with my work, and it allows me to transition from the workday.

Your workouts may vary. If you’re not exercising, I encourage you to begin. The dividends will pay off in better sleep, improved mood, and weight loss.

Okay, so I’ve given you my eating and exercise plan. The only thing left to do is talk about…sabotage. More about that tomorrow!