I can't help but notice I've not been posting that much in this space. There's "an elephant in the room" and I'm trying to avoid talking about it. Pretending it isn't there isn't working, so . . . here goes!

Back in the winter when I posted about building my "box," there was something I didn't say. About that time, I'd had a revelation that my overweight was tied to sin and then, later, that it was about rebellion and vulnerability. This was a progressive revelation that I came to understand more fully over a period of weeks.

As often is the case with me, seeing the root cause of my issue set me into a flurry of rebellious activity.  I had a couple of weeks of strong commitment and actual progress followed by several weeks of off-and-on compliance followed by days of sticking my head in the sand. It has gotten so bad that on Sunday as I was standing in my closet, I actually convinced myself that trying to lose weight was pointless and that because my health risks are low I should just accept that this is my weight and learn to live with it.

Fortunately a half hour later I was sitting in church in front of a priest I'd never met (and still haven't) and he somehow brought the whole issue full circle back to sin. He said, "The devil is real and has a trick and I'm going to let you in on his secret. Satan's big trick is planting a seed of doubt." I immediately realized that I had experienced that very thing in my closet epiphany. At this point I realized it wasn't an epiphany at all, but in fact the opposite.

It strikes me as really funny that the opposite of "epiphany" is secret. What do you do if you want to keep something secret? You keep it in the closet! So "closet epiphany" is a bit of an oxymoron, don't you think?

The revelation was pounded home last night by, of all people, Jillian Michaels as I watched Biggest Loser. "This is unacceptable," she screamed at the contestants. "You have this amazing opportunity and you are just phoning it in."

And there you have it. I'm "phoning it in." So I am going to stop writing now, plan my calories for the day, look at how I can get in my exercise and get off my bottom.  How about you?

Friday Tips, Tricks and Inspiration

Happy Friday! Here are your tips, tricks and inspiration to start your weekend strong.

We have a crazy busy weekend planned so I am working to get in two hours of exercise today. To combat the boredom, I am mixing in some new exercises and activities. I found some great tips to fight the flab in my arms.  These exercises use a medicine ball, but you can substitute a cantaloupe   Alternately, you can make your own medicine ball by taking a kids playground ball (the durable rubber kind), cutting a slit in it, insert a ziplock bag, fill with sand or earth, then zip the bag. It's always a good idea to mix up our workouts not only for variety, but to keep our muscles challenged. Here are the instructions on Livestrong.


I decided to refresh my knowledge on Cholesterol lowering foods since one of our kids has a genetic predisposition to high cholesterol.  These foods are actually a health trick since they raise your HDL ("good" cholesterol) which affects the LDL/HDL ratio and lowers your overall cholesterol score. Some studies have found that emphasizing these foods has a much bigger impact than focusing on foods which contain cholesterol. We eat a lot of these foods regularly in our household, but I did find a few surprises.


There was an interesting and inspiring Washington Post article recently on Japanese school lunches. Having spent (too) much time in my son's lunchroom, this style of lunching appealed to me.  The kids in the feature are not used to choices -- there is one meal served and they eat it (kind of like at home!).  They involve the kids in the serving and the meals are simple, healthy and do not contain sweets. For a fascinating glimpse at what "could" be, please check out the article.

Have a wonderful, healthy weekend.

Setting a Caloric Goal

I've certainly posted on this topic before, but it's what I'm thinking about and reviewing for myself right now.  Most people approach caloric intake in one of two ways:  They pick a number for any number of reasons; this number is usually a very low number like 1000 or 1200 calories.  Others do what I call "backward math."  They calculate the number of calories needed to maintain their current weight (basically, your BMR), and then subtract from that the caloric deficit needed to affect a pound (or two) a week weight loss.

The first idea is just a bad one.  It's arbitrary, does not account for height or weight or age or activity and just plain is a set-up for yo-yo dieting.  Some people can maintain very low calorie diets but they use special supplements designed to keep them feeling full.

The second idea is better than the first, for sure, but still leaves something to acknowledge.  If you have 100 pounds to lose, you can sure lose a pound or two a week but if you have 10 pounds to lose, maybe not. In addition, it's a bit arbitrary; why would the calendar dictate a choice about the number of calories you need to sustain you?

Many years ago on Fat2Fit Radio, I heard that the best way to set your caloric goal is to set it at the weight you need to maintain your goal weight.  For example, I am 5'11" and 53 years old.  A healthy weight for me would be 155.  Using the BMR math, that puts my maintenance calories at 1660.  Therefore, if I eat only 1660 calories a day, I will lose weight and when I get to my goal weight, I will already be used to maintaining.  It makes so much sense, doesn't it?

Using "goal weight math," I have set my daily caloric range at 1500-1660 calories.  I like to have a range because it keeps me from eating one more thing to make my goal if I'm not really hungry.  It also gives me a little wiggle room for any BLTS (bites, licks or tastes) I may forget to record.

I have been eating at this range for about 3 weeks (with a couple of exceptions) and I have not really been hungry.  I'm eating very well out of my "box" and that is certainly helping me feel full. I have had more bread recently than my plan calls for but will just forgo it in the coming weeks.

There have been two side benefits to this out of the box eating:  First, I am not having those insulin spikes I get when I eat a lot of refined carbs or sugar.  No more post-dessert nap taking!  Secondly, I notice that my personal focus on fruit and vegetables has rubbed off on the older girls and they are snacking more on these items as well.  Have you built your box yet?

Try setting your calorie range from your goal weight maintenance calories and let me know how it works out for you!

Building my Box

I admit it, I haven't been active here because sometimes I get tired of thinking/talking/writing about weight loss. But then I decide to pull on my big girl pants, stop whining, and think about what really fuels me in my weight loss journey. So with new computer in hand (or on lap, technically) and the holidays behind me, I am back to blogging! For the next couple of installments, I'll be writing about my favorite tools and maybe while I'm re-motivating myself, I'll inspire you, too!

A while back, I decided to stop focusing on what I "couldn't" or "shouldn't" or "did not choose to" eat and changed the way I framed it.  Instead, I now make a comprehensive list of what I do choose to eat and I focus on these foods.  This works because regardless of what plan or method I'm using to lose weight, I can "build my box" and fill it with the foods that support me.  

Can I eat foods that are "out of the box?"  Yes, of course, I can (and apparently do).  Yet if I choose the foods in my box, I'm going to get a lot better results, faster, never be hungry and most importantly, feel happy with myself.  That matters the most to me because if I make too many rules or set it up to be an all or nothing situation, then I am sure to go right out and shoot myself in the foot.  I'm just that way.

So without further ado, here is my box to start the new year. These are foods I like. I don't put anything in I don't like (or that doesn't sit well). I have it in layers (modeled after Michi's ladder) but focusing on my personal "super foods."  The layers make my choices easy.  

Free, free, free - Any amount, any time (emphasize*):

Vegetables:  asparagus*, beets, Brussels sprouts, bok choy, green cabbage, carrots, cauliflower, celery, chili peppers, cucumbers, garlic, ginger, lettuce, kale*, papayas, parsley, spinach* and zucchini. salsa

Fruits: apples, cranberries, grapefruit, lemons, oranges, pineapple, raspberries, strawberries* and tangerines.

Eat every day* or most days number or servings determined by calorie guidelines):

Grains: Oatmeal, brown rice, black beans (any bean),
Dairy:  Non-fat yogurt, fat-free milk, Greek yogurt
Protein:  Turkey, white fish, 

Fruits and Vegetables: Blueberries, pumpkin, tomatoes, kiwi, blackberries, (starred* items above), broccoli sprouts, mushrooms, pears, peppers, tomato sauce, string beans, peas, cherries

Fats (carefully portioned): Walnuts, Olive oil, canola oil

Eat two or three times per week:

Grains: Barley, whole grain bread, cous-cous (whole-wheat), chicken, humus
Dairy:  Low-fat cottage cheese
Protein: Eggs, Scallops, non-fat refried beans, tuna

Fruits and Vegetables: Edamame, bananas, baked potatoes, sweet potatoes, squash, corn, pineapple, peaches, watermelon

Fats (carefully portioned): nuts 

Other:  soy sauce, honey, mustard

Eat once a week:

Grains: whole-wheat pasta, whole grain cereal
Dairy:  good cheese
Protein: Salmon, beef (London broil, round steak, eye of round)

Fruits and Vegetables: 

Fatty foods and fats:  Avocado, olives, sunflower seeds

Eat rarely (perhaps once a month):

Grains: Popcorn, pancakes, white rice
Dairy:  cheesy foods,
Protein: Salmon, pork tenderloin, lean steak, 

Fatty foods and fats:  Avocado, olives, sunflower seeds, mayonnaise

Other:  Ketchup, sweets of any kind, wine

What's in your box?

Fab Friday -- Tips, Tricks and Inspiration

Yes, I've been undercover lately.  Isn't that how the weight loss journey goes?  In my case, two events coincided:  I sprained my ankle and my parents arrived with their motor home for several weeks visit.  The two things combined have really impacted my motivation.  All that said, though, it sounds like just plain excuses so guess I will go back to taking care of myself, find a work-around for exercise with my injury and stop whining!

Now --to the Friday news!

Your tip of the week is one you already know but if you are human, like me, it never hurts to be reminded.  Don't eat fast food or if you really love it, it really must be only an occasional treat.  It's not just about lifestyle, folks.  Fast food in itself may be dangerous.  A very interesting study on Chinese adults showed a 27% increase in heart related illness and type 2 diabetes amongst individuals who had western style fast food twice a week.  Twice a week!   The study (linked just above in blue) is fascinating but -- let's face it -- we already knew this, didn't we?

My trick of the week is about ginger.  We eat so much Asian food and I love me some ginger, people, but it is really a pain to peel, mince, etc.  Recently I told you about frozen ginger cubes (I do love them) and how to peel ginger with a spoon. Now I have another ginger convenience to share - ginger in a tube!  I find it in the produce department refrigerator near the tofu; you can also buy pesto in a tube.  I think the frozen stuff tastes a little fresher but this is super convenient too, and a little less expensive. 

I was inspired by re-reading this 2006 study that shows mothers do have a strong influence over their kids' eating habits.  I'm mostly a healthy influence but there are a few ways I can clean up my act.  Sometimes it seems like a lot of work to feed the family healthy homemade food, but this study reminds me that my efforts are worth it!

And We're Back! - Friday Tips, Tricks and Inspiration

Does ginger root scare you?  I have had some epic battles with this yummy fibrous root in the past, but no more.  Here are a couple of amazing tips to make this fab ingredient easy to use.  I tried this "spoon peeling" technique and it worked great!  That said, my number 1 trick for ginger-root is to look in your grocer's freezer section. You can buy ginger peeled and minced in convenient 1 tsp. cubes.  It thaws very quickly so just pop out a cube and wait a couple of minutes.  I love this super simple method.

Does organic food add enough value to justify the added expense?  This decision can seem a little tricky.  Here's a summary of recent research on the topic.

I think there are a few things missing in the equation.  The review doesn't address using a mixed approach, for example, to avoid the most pesticide laden foods (an approach that helps both my conscience and my pocketbook).

Eating locally is generally a good idea. It makes sense to me that the foods that grow in a season are the ones our bodies need in that season. As well, the faster you can get to fresh produce the more nutrients it contains. We address this by buying a "farm box" each week from a local organic farmer.  We get fresh, seasonal produce and more variety than we would buy from the grocery.  We supplement with kid friendly fruits from the grocery like bananas and grapes.  To me, it's a conservative approach to healthy eating.

This week's inspiration comes from an unusual source, Wired Magazine. Read about a fast food executive who believes we really can have it all.  He is proffering fast food that is also fresh and healthy.

For some more inspiration and -- ahem-- food for thought,  here is a thought-starter on how, as a society, we are focusing on the wrong thing when it comes to nutrition.

This article says what so many don't.  As a nation, we have to learn to control our appetites.  I would rather have an ounce a week of delicious, high quality, flavorful cheese than an ounce a day of flavorless "fake" stuff.  Ditto chocolate.  Manufacturing is not the answer to our eating problem!

Trudging Along versus Staying the Course

It's more than mindset, but it certainly starts there.  I'm talking about living an empowered healthy life style.  It isn't enough to just change my mind about things, I have to make actual changes.  Yet, it certainly does start with a change of mind, doesn't it?

Last week was a crazy week, even for our house. I have been studying almost round the clock for an exercise physiology course I've been taking for a year.  It is a multidisciplinary course and involves anatomy which, it turns out, is very hard for me.  I had to take the final (and only) exam on Thursday so I spent the week before brushing up on a year's worth of learning. I studied late into the evening every night, every nap time and early every morning.  I carried a flashcard flip book around the house with me and reviewed points while I folded laundry.  I neglected the housework and exercise.

Predictably, I lost zero pounds this week.  I gained zero too, which I liked, but I was reminded once again that this weight loss/getting in shape project is a big one and it requires focus.  It's a little ironic that I took my eye of the ball in regard to exercise to pass a class about . . . well . . exercise!  I know, know, know I need to keep laying down that lean muscle if I want to build up my metabolism and yet it was so easy to forgo it because I "needed" to study.  In reality, I'd have probably done just as well, if not better, if I had skipped an hour a day of study to exercise.  We all know the mental health benefits of exercise, right?  But the allure of "sit on your bottom" is always lurking just around the corner.

Yes, I was just trudging along.  Trudging along, pretending to be on the path but really not keeping my word 100%.  And ironically, reading about exercise while I did it.  How funny is that?

One good thing did come out it (aside from passing the course, thank you very much); all that review on exercise did remind me that overweight individuals really need to get 60 minutes a day of exercise (at a moderate intensity), not 30 minutes like most adults.  I had actually lost sight of that somewhere.  So this week, I have reorganized my life to get in 60 minutes a day.  It's coming straight out of my "sit on your bottom" time.  I am back - staying the course; I'll leave the trudging to someone else.