Good morning! My topic today regards false starts in the weight loss game. There are many times we begin our challenge all gung-ho; figuring we are Supermen and Superwomen, at the gym exercising like CRAZY, dieting, and making promises the old self will never return. Unfortunately for most of us, the problems which got us into our bodies rears its ugly head. And then what? We revert into the bad habits which cause us to gain the weight back (and then some). It's an ugly cycle. I still haven't figured out why there are some of us who are doing so well with their physical fitness plan, but then choose not to continue with their progress. I'm perplexed as I have fallen into this pitfall wherein even with great strides toward my goal, I've chosen to revert to my bad habits.
Folks, there's no cure to obesity. Diet, exercise, and yes, even gastric bypass, will not keep you from regaining undesired weight. However, you might want to choose new approaches to permanent weight loss:
1. Think of your healthful food choices as a lifestyle change; NOT a diet! Diets are like putting a band aid on a hemorrhage. It's a temporary fix to a long term problem. You can't diet forever, but you can change the way you prepare the foods which you love, and the amount you eat of these foods. It's not like you can't have them: You just eat them to death!
2. Be consistent. Sporadically working out is not an effective tool in a long term fitness plan. Finding a group fitness class has helped me be consistent in staying physical. Confessing to myself that I can't maintain my healthy lifestyle on my own has really assisted in keeping me moving. Being honest with your strengths versus weaknesses is key to your plan. Knowing how uninspired I can be, leaving it to myself to head to the gym to use their equipment is a "no go." Add a little inclement weather to the equation? I'm not going!
If you can't get to your chosen group class, there are other ways to keep fit around your neighborhood or at home. Walk, bike, exercise DVDs, etc., can be your fitness ticket on those days you can't make it to the gym. 4-5 days a week for 30 minutes a day? You can do that!
3. My daughter suggested our family and friends use www.FitBit.com. This website has been paramount in keeping us honest in what calories we are taking in versus our physical output. You're held accountable for what you're actually eating by being assigned a certain amount of calories in relation to the physical movement you do for a day. And yes, if you aren't moving, your calorie allotment will surely reflect a decrease in the amount of calories you can consume.
4. Increase your exercise routine slowly. This may decrease the chance of burn-out. Change up what you do for exercise, too, so you don't risk boredom.
5. Choose a reasonable weight loss of 1/2 - 2 pounds a week (leaning more towards the 1/2 - 1 pound). You didn't gain all that weight in 6 months, so why do you think you're going to take it off in that short amount of time?
6. Choose a group of friends to help you stay on track. For me, this meant going to group exercise classes (AHA! Zumba!!!) Knowing you've got friends who are on the same fitness journey as you will help keep you focused on your long term goal of fitness).
7. I know, I know. You've got friends who aren't on this journey with you. They choose to overeat, and tempt you to do the same. Again, for me, I limit my outings with said individuals until I'm on my allotted "cheat" day, so that I can enjoy a meal and/or alcoholic drink. I'm not into totally denying myself a treat, but this needs to be an infrequent indulgence. Once a month works for me! Why not ask your friend(s) to try some physical activity prior and/or after eating? This way you can burn some of the calories you've consumed! Hey, they might even enjoy it! (LOL)
I encourage you to find an activity which YOU enjoy, and stick to it! Weight loss is easy: But the matter is keeping it off!
The Barefoot Diabetic
Wednesday, April 9, 2014
Thursday, December 12, 2013
Better Late Than Never! Turkey Trot 2013
All right, I know it's been GRIPS of time since I posted, and here I am posting photos from a truly cool event at which myself and hubby Wendell volunteered on Thanksgiving day (tending/guarding bananas). (LOL) Well, it was nice being able to do our part! Check out these photos. More to come in the following months of fun, athletic events.
~Barefoot Diabetic
~Barefoot Diabetic
Wednesday, June 5, 2013
Chubby Ain't A Bad Thing...
As a former (and not so former) overweight woman, I've lost weight DOZENS of times. I think where many of us fail in the weight loss game is that we figure when we reach our goal weight, we're "cured." We have a tendency to think the excess pounds gained from overindulgence and sedentary lifestyle will not reappear. Unfortunately, the odds are against we chubby folks in maintaining the weight loss we so rigorously obtained.
One reason that we fall off the wagon is boredom with the routine we established in reaching our goal. The thought of eating that veggie salad as opposed to GREASIN' on a steak can be more than we can bare. So...a steak it is (but only this one time). (LOL) And then the indulging happens more often than not, larger clothes are purchased, and we're back at square one. Bad habits die hard.
It is critical that we keep it moving! I'm not gonna lie to you. There are times when even I find myself frequenting fast food venues more often than not. However, because I teach 4 hours of Zumba per week, I have been able to not only maintain an overall 60-pound weight loss, but am within striking distance of my goal weight. But weight loss is not the end of the journey. It's obtaining the physical fitness you desire (which may not necessarily be the fitness level / look that others have pictured). It's all about YOU, and where YOU figure YOU want to be. That may be a size 16. If you feel good about being that dress size, don't let anyone else convince you otherwise. But remember, it's your body that takes you places you want to go, and if you're not physically fit enough to get there on your own two feet: YOU AIN'T FIT!
Devote yourself to 30 minutes a day doing something physical. Try a Zumba class! There are several different types of Zumba, so don't say it's not for you. Start small as to not feel discouraged. Get physical. :-)
Eat / Drink / Be Merry (BUT MOVE YO' BOOTY!)
The Barefoot Diabetic
One reason that we fall off the wagon is boredom with the routine we established in reaching our goal. The thought of eating that veggie salad as opposed to GREASIN' on a steak can be more than we can bare. So...a steak it is (but only this one time). (LOL) And then the indulging happens more often than not, larger clothes are purchased, and we're back at square one. Bad habits die hard.
It is critical that we keep it moving! I'm not gonna lie to you. There are times when even I find myself frequenting fast food venues more often than not. However, because I teach 4 hours of Zumba per week, I have been able to not only maintain an overall 60-pound weight loss, but am within striking distance of my goal weight. But weight loss is not the end of the journey. It's obtaining the physical fitness you desire (which may not necessarily be the fitness level / look that others have pictured). It's all about YOU, and where YOU figure YOU want to be. That may be a size 16. If you feel good about being that dress size, don't let anyone else convince you otherwise. But remember, it's your body that takes you places you want to go, and if you're not physically fit enough to get there on your own two feet: YOU AIN'T FIT!
Devote yourself to 30 minutes a day doing something physical. Try a Zumba class! There are several different types of Zumba, so don't say it's not for you. Start small as to not feel discouraged. Get physical. :-)
Eat / Drink / Be Merry (BUT MOVE YO' BOOTY!)
The Barefoot Diabetic
Tuesday, April 23, 2013
When Parts Rebel!
Becoming aware of one's body parts is both a bad and a good thing. For years, I've been in negotiations with various organs and limbs. Through dance, I've been able to mitigate the damages which wear and tear has wrought on my frame!
A bad part of knowing your body parts are "there" might mean you're in pain. One isn't normally aware of the bits and pieces of the body unless something unusual is occurring. There are solutions to discomfort through not only medication, but gentle movement. Only do what YOU feel as though your body will allow without injury! I often tell my class members to modify their stretches as they know what they are capable of doing (or not). As I've stated before, your instructor may know how to do splits, but don't YOU do them if you're not able to get up without assistance after doing them! (LMBAO)
However, one of the best things about awareness is when parts are feeling well-rested, trained, and disciplined to move the way you want them to. Being consistent in exercising, stretching, and resting is essential to an overall sense of well being. Your life in general flows so much easier when your body parts are cooperating with each other.
Why Zumba? It not only brings coordination and physical fitness, but a spirituality in dancing with those who, in turn, are seeking a higher level of fitness. Not using dumbells, Bosu balls, or ropes, we are able to achieve a positive body image through movement! There's also a mental exercise in creating choreography that is fun to dance to. When you think about it, remembering dance movements is a form of re-training the brain to think in sequence. Not bad! :-)
Encourage your body to move; even if it's just reaching for the remote control. (lol) But, I'd prefer to see you in my Zumba class swinging and swaying to great music, and socializing with friends.
The Barefoot Diabetic
A bad part of knowing your body parts are "there" might mean you're in pain. One isn't normally aware of the bits and pieces of the body unless something unusual is occurring. There are solutions to discomfort through not only medication, but gentle movement. Only do what YOU feel as though your body will allow without injury! I often tell my class members to modify their stretches as they know what they are capable of doing (or not). As I've stated before, your instructor may know how to do splits, but don't YOU do them if you're not able to get up without assistance after doing them! (LMBAO)
However, one of the best things about awareness is when parts are feeling well-rested, trained, and disciplined to move the way you want them to. Being consistent in exercising, stretching, and resting is essential to an overall sense of well being. Your life in general flows so much easier when your body parts are cooperating with each other.
Why Zumba? It not only brings coordination and physical fitness, but a spirituality in dancing with those who, in turn, are seeking a higher level of fitness. Not using dumbells, Bosu balls, or ropes, we are able to achieve a positive body image through movement! There's also a mental exercise in creating choreography that is fun to dance to. When you think about it, remembering dance movements is a form of re-training the brain to think in sequence. Not bad! :-)
Encourage your body to move; even if it's just reaching for the remote control. (lol) But, I'd prefer to see you in my Zumba class swinging and swaying to great music, and socializing with friends.
The Barefoot Diabetic
Tuesday, March 19, 2013
Watch That Shake(r)!
I LOVE salt. Unfortunately, it's very unhealthy for me as it increases my blood pressure. I've done some reading in the nutrition section of Group Health Cooperative's Northwest Health magazine to come up to some solutions to a troubling problem that not only affects my health, but the health of many others.
Sodium IS salt, so don't be fooled! A small amount of salt (sodium) is needed to maintain our body's electrolyte balance. A healthy amount as recommended by the United States Department of Agriculture (USDA) is 2,300 mg daily. Only 1 teaspoon of sodium is recommended per day. A typical diet consists of 3,400 mg for an average adult. Way too much, for sure. Packaged, processed, and restaurant foods can be PACKED with sodium. It all adds up! "Fancy" salts (sea salt, etc.) IS salt! Again, don't be fooled!
Those with high blood pressure should not have more than 1,500 mg of sodium a day. Half the U.S. population and those aged 51 and older are included in this group. People of any age who are African American or have hypertension, diabetes, or chronic kidneys disease can have a higher risk of detrimental effects from overconsumption of salt. I know I'm quite guilty of intaking far more than what is recommended.
Look at the numbers. With prepared foods, pay close attention to the "%-Daily Value" column of the Nutrition Fact label. A food which supplies 5 percent or less of your daily sodium is considered low-sodium. Avoid items with 20% or more per serving.
Baked goods: Be aware that additives in bread and pastry can be very high in sodium! Baking soda contains 1,250 mg of sodium. Using a corn tortilla is a wise choice for bread when preparing a sandwich. Cottage cheese has 900 mg of sodium per 1 cup serving. I wouldn't have thought that even healthy-type foods can contain hidden salt. Wow! The truth is very empowering.
Highly salted condiments include (but not limited to): Seasoning packets; commercial salsa; oyster sauce; miso, and soy sauce. Use with caution.
Be easy with that shake(r). Pre-measure about one-quarter teaspoon of salt into a small shaker that you carry along with you for meals. This will assure no more than 600 mg of sodium will be consumed over the span of a day. Lets face it, when the salt is gone, you shouldn't go running for any more!!!
Do your research on the foods you find delicious and eat regularly. It's not that you can't have them, but as with medications, you need to be aware of the risks versus benefits when eating them.
Your Barefoot Diabetic,
Korliss
Sodium IS salt, so don't be fooled! A small amount of salt (sodium) is needed to maintain our body's electrolyte balance. A healthy amount as recommended by the United States Department of Agriculture (USDA) is 2,300 mg daily. Only 1 teaspoon of sodium is recommended per day. A typical diet consists of 3,400 mg for an average adult. Way too much, for sure. Packaged, processed, and restaurant foods can be PACKED with sodium. It all adds up! "Fancy" salts (sea salt, etc.) IS salt! Again, don't be fooled!
Those with high blood pressure should not have more than 1,500 mg of sodium a day. Half the U.S. population and those aged 51 and older are included in this group. People of any age who are African American or have hypertension, diabetes, or chronic kidneys disease can have a higher risk of detrimental effects from overconsumption of salt. I know I'm quite guilty of intaking far more than what is recommended.
Look at the numbers. With prepared foods, pay close attention to the "%-Daily Value" column of the Nutrition Fact label. A food which supplies 5 percent or less of your daily sodium is considered low-sodium. Avoid items with 20% or more per serving.
Baked goods: Be aware that additives in bread and pastry can be very high in sodium! Baking soda contains 1,250 mg of sodium. Using a corn tortilla is a wise choice for bread when preparing a sandwich. Cottage cheese has 900 mg of sodium per 1 cup serving. I wouldn't have thought that even healthy-type foods can contain hidden salt. Wow! The truth is very empowering.
Highly salted condiments include (but not limited to): Seasoning packets; commercial salsa; oyster sauce; miso, and soy sauce. Use with caution.
Be easy with that shake(r). Pre-measure about one-quarter teaspoon of salt into a small shaker that you carry along with you for meals. This will assure no more than 600 mg of sodium will be consumed over the span of a day. Lets face it, when the salt is gone, you shouldn't go running for any more!!!
Do your research on the foods you find delicious and eat regularly. It's not that you can't have them, but as with medications, you need to be aware of the risks versus benefits when eating them.
Your Barefoot Diabetic,
Korliss
Tuesday, December 18, 2012
Great Weight Loss Tips From Dr. Petter
We're knee-deep in the holidays, and by now you may be feeling a wee bit bloated. My dear friend Dr. Linda Petter, has a very helpful website in which I found this article that I urge you to read. Could save your waistline.
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Auburn Reporter Columnist
January 13, 2011 · Updated 4:47 PM
0 Comments
One of the most common New Year’s resolutions is to lose weight. So, what are the secrets for a successful weight-loss program? How can an individual successfully achieve this goal and keep the weight off long-term? There are no secrets to weight loss, no “magic pill” that instantly and safely removes that unwanted fat. “Crash” or fad diets do not work long-term. Moreover, these often extreme weight-loss programs actually can be detrimental to your health in the long run. It may have taken years to put on the weight, so realistically it takes time to safely and effectively slim down. With more than 64 percent of Americans overweight, most adults would benefit from reducing their daily caloric intake. Healthy weight loss is considered one to two pounds per week. This can be achieved by decreasing calories by 500 to 1,000 per day. Here are five essential tips for a successful weight loss program: First, do not eat within three to four hours of bedtime. This is a major mistake that most people make. Eating before going to bed is the best way to put weight on, not take weight off. Second, about 15 minutes prior to a meal, drink eight ounces of water, or eat a green salad with low-calorie dressing. This functions to begin to fill-up the stomach so you eat less. Third, do not skip meals, as this helps prevent binge eating. Fourth, eat three healthy, well-balanced meals every day. An easy way to remember what “well balanced” means is to picture a dinner plate. Two-thirds of the plate should contain a combination of fruits, vegetables and carbohydrates (i.e., bread, rice, pasta, potatoes); the remaining one-third comprising protein. The average adult man needs to consume 2,500 to 3,000 calories every day; a woman 1,800 to 2,200. Fifth, eat adequate amounts of protein. The average man needs 56 grams of protein a day, a woman 46. Protein sustains your body long term, so you feel more satisfied, less hungry in between meals, resulting in fewer cravings and therefore snacking. Examples of protein sources of food are nuts, cheese, eggs, fish, chicken and turkey. In addition, an equally important part of a successful weight loss program is exercise. Adults should exercise 30 minutes, five to seven days a week. Aerobic activity like fast walking, jogging or step-aerobics. If your life is overly hectic, too busy to schedule a daily workout, than purchase a Pedometer. They cost about $5 and can be bought at retails stores like Walmart. Clip this small device to your waistband and just walk 10,000 steps a day. If you have successfully implemented and adhered to a healthy diet and regular exercise program but are not seeing realistic results, consider taking an oral weight-loss aid. Alli can now be purchased over-the-counter, without a prescription. It is a “fat blocker,” which means, it essentially decreases the fat absorption in the intestines. It is safe, effective and extremely helpful for assisting a weight loss program; therefore, helping you achieve your weight-loss goal and keeping your New Year’s resolution.
Dr. Linda Petter, of Auburn, is a weekly feature on the ABC affiliate KOMO TV/News Radio in Seattle (1000 AM & 97.7 FM) every Sunday live 7:45 a.m., and a weekly columnist for the Auburn Reporter. Petter is Chief of the Department of Family Practice at St. Francis Hospital in Federal Way. She is a consumer healthcare advocate, and her books, “Healthcare On a Budget” and “Common Medical Sense” are available on Amazon.com
=============================
For even more helpful health information, please feel free to visit her website:
http://docforall.com/index.html
Enjoy in good health!
The Barefoot Diabetic
======================================
Weight loss tips that really work | Dr. Petter
By DR. LINDA PETTERAuburn Reporter Columnist
January 13, 2011 · Updated 4:47 PM
0 Comments
One of the most common New Year’s resolutions is to lose weight. So, what are the secrets for a successful weight-loss program? How can an individual successfully achieve this goal and keep the weight off long-term? There are no secrets to weight loss, no “magic pill” that instantly and safely removes that unwanted fat. “Crash” or fad diets do not work long-term. Moreover, these often extreme weight-loss programs actually can be detrimental to your health in the long run. It may have taken years to put on the weight, so realistically it takes time to safely and effectively slim down. With more than 64 percent of Americans overweight, most adults would benefit from reducing their daily caloric intake. Healthy weight loss is considered one to two pounds per week. This can be achieved by decreasing calories by 500 to 1,000 per day. Here are five essential tips for a successful weight loss program: First, do not eat within three to four hours of bedtime. This is a major mistake that most people make. Eating before going to bed is the best way to put weight on, not take weight off. Second, about 15 minutes prior to a meal, drink eight ounces of water, or eat a green salad with low-calorie dressing. This functions to begin to fill-up the stomach so you eat less. Third, do not skip meals, as this helps prevent binge eating. Fourth, eat three healthy, well-balanced meals every day. An easy way to remember what “well balanced” means is to picture a dinner plate. Two-thirds of the plate should contain a combination of fruits, vegetables and carbohydrates (i.e., bread, rice, pasta, potatoes); the remaining one-third comprising protein. The average adult man needs to consume 2,500 to 3,000 calories every day; a woman 1,800 to 2,200. Fifth, eat adequate amounts of protein. The average man needs 56 grams of protein a day, a woman 46. Protein sustains your body long term, so you feel more satisfied, less hungry in between meals, resulting in fewer cravings and therefore snacking. Examples of protein sources of food are nuts, cheese, eggs, fish, chicken and turkey. In addition, an equally important part of a successful weight loss program is exercise. Adults should exercise 30 minutes, five to seven days a week. Aerobic activity like fast walking, jogging or step-aerobics. If your life is overly hectic, too busy to schedule a daily workout, than purchase a Pedometer. They cost about $5 and can be bought at retails stores like Walmart. Clip this small device to your waistband and just walk 10,000 steps a day. If you have successfully implemented and adhered to a healthy diet and regular exercise program but are not seeing realistic results, consider taking an oral weight-loss aid. Alli can now be purchased over-the-counter, without a prescription. It is a “fat blocker,” which means, it essentially decreases the fat absorption in the intestines. It is safe, effective and extremely helpful for assisting a weight loss program; therefore, helping you achieve your weight-loss goal and keeping your New Year’s resolution.
Dr. Linda Petter, of Auburn, is a weekly feature on the ABC affiliate KOMO TV/News Radio in Seattle (1000 AM & 97.7 FM) every Sunday live 7:45 a.m., and a weekly columnist for the Auburn Reporter. Petter is Chief of the Department of Family Practice at St. Francis Hospital in Federal Way. She is a consumer healthcare advocate, and her books, “Healthcare On a Budget” and “Common Medical Sense” are available on Amazon.com
=============================
For even more helpful health information, please feel free to visit her website:
http://docforall.com/index.html
Enjoy in good health!
The Barefoot Diabetic
Monday, December 3, 2012
My Body and I Are In Negotiations...
At the ripe age of 51, I have come to realize how important it is to "listen" to what my body is saying. A few aches here, a few pains there lets me know that I'm not doing something right, or I'm doing too much of whatever activity in which I'm engaged. With corrective measures, I get myself back on course, but this involves not pushing beyond what my body is physically capable of performing. It may come with time, or maybe not. I'm not disappointed that there are those who are "fitter" than I, but proud that I'm able to accomplish a healthful attitude towards fitness in general.
In the past, I had pushed myself towards physical exhaustion and injury when trying to imitate instructors who were farther along the health path than I. This is where listening to your body comes into play. Know that the the instructor is giving you an example of how a move is supposed to look, but also know that if it doesn't fit you, DON'T DO IT!!! Modify the move by lowering the arms just a tad, not squatting as low, not jumping as high (or not at all). My goal as an instructors is to not only show you the "fancy" moves, but also offer low impact alternatives to keep you safe. It's also up to you to take care of yourself! Your back says "I ain't havin' that move today," listen to it. While we strive to achieve physical perfection (or a reasonable facsimile), we must also keep in mind that our bodies may not be totally ready to take on a certain challenge.
Be easy on yourself. Know that fitness is a process, and everyone's level of fitness is different. Just because your instructor can bend over backwards or do the splits doesn't mean you need to. Be reasonable with yourself, take small steps instead of giant leaps. People get discouraged when they overdo the fitness thing, and risk injury, too!
Love yourself enough to acknowledge that you're gently working towards perfection. But you know the old saying, it's not the destination, but the journey.
Your Humble Barefoot Diabetic
In the past, I had pushed myself towards physical exhaustion and injury when trying to imitate instructors who were farther along the health path than I. This is where listening to your body comes into play. Know that the the instructor is giving you an example of how a move is supposed to look, but also know that if it doesn't fit you, DON'T DO IT!!! Modify the move by lowering the arms just a tad, not squatting as low, not jumping as high (or not at all). My goal as an instructors is to not only show you the "fancy" moves, but also offer low impact alternatives to keep you safe. It's also up to you to take care of yourself! Your back says "I ain't havin' that move today," listen to it. While we strive to achieve physical perfection (or a reasonable facsimile), we must also keep in mind that our bodies may not be totally ready to take on a certain challenge.
Be easy on yourself. Know that fitness is a process, and everyone's level of fitness is different. Just because your instructor can bend over backwards or do the splits doesn't mean you need to. Be reasonable with yourself, take small steps instead of giant leaps. People get discouraged when they overdo the fitness thing, and risk injury, too!
Love yourself enough to acknowledge that you're gently working towards perfection. But you know the old saying, it's not the destination, but the journey.
Your Humble Barefoot Diabetic
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