What Inspires Me

 I am taking a detour from my personal journey to list some of the things that inspire me. What prompted me to take this detour was The Story of Jenni.  It is an amazing story of a woman who shares her testimony of being morbidly obese and how she made the decision to overcome her obesity - and lost 300 pounds in two years and four months!  Whenever I need to be re-inspired, I will listen again to Jenni's story as it is one of the most inspirational I've ever heard!   Thank you, again, Miriam, for sharing this on our forum on Dotti's Weight Loss Zone - which incidentally is chock-full of inspiring stories, helpful information, and most of all, supportive people, many of whom are a journey similar to mine. 

In a couple of days, I will be traveling to San Antonio to celebrate the holidays with my daughter's family - including these two very precious angels - my granddaughters, Gigi and Hanna.  They also inspire me to stay healthy as I want to be there for them for a very long time!

Other sources of inspiration are fellow bloggers, especially Flo and Miriam.  I so appreciate all that they share on their journeys which in turn helps me tremendously on my own journey. I also appreciate the many others who have cheered me on such as those who have joined my blog - most especially Jan!

I also draw inspiration from members of my family - my husband and my children, especially, as well as from many of my friends, both online and offline.

A few other websites which have inspired me are:

Danica's Daily

Heleen's Blog  (combating eating disorders with biblical meditations)

Fit To The Finish Blog

More about Mindful Eating

I have been blogging about Mindful Eating for a while as it is a topic which I think has a great deal of importance in any successful weight loss program.   I've mentioned mindful eating in earlier posts this year as it is mentioned in the 100 Days Challenge by Linda Spangle.  I've also discussed this with Miriam on her  blog as we both have come to the realization that the elements of Intuitive Eating, which she has researched, in many ways mirror the elements of Mindful Eating.   Miriam and I have often shared our thoughts as we're both on a similar journey - to improve our overall health - and our approaches are much the same in that we believe a program needs to be tailored to our own needs rather than merely follow a program verbatim.

I intend to do multiple readings on the topic of mindful eating and share those readings on my blog as the more I write on a topic, the more I gain an understanding of it.  The image above comes from Susan Alber's article:  The Surprising Benefits of Mindful Eating.  I strongly urge anyone reading this blog to read her article - it is quite comprehensive in its description of mindful eating.  I will be discussing various aspects of the article in my next entry.  

Since I have undertaken some of the elements of mindful eating, I find that I am becoming less and less concerned about the points assigned to each food as per Weight Watchers - even though I am tracking my food with their e-tools.  By becoming more mindful  - or more AWARE of what I eat, how much I eat, how each food tastes - and then knowing when I've reached a level of satisfaction without over-eating - I find that I am subsequently eating healthier and in less quantities.

More discussion on this topic will be forthcoming...

Working Through the Barriers

The second line of the Pledge I took on last week is:  "I will work through the barriers."  I have been fighting one of my primary barriers or obstacles all week - finding excuses not to exercise.  I started on a high note at the beginning of the week, and then lost my "get up and go" by Tuesday!  My husband reminded me why I needed to go to the pool - and reluctantly, I went, but not before I got angry at him - which I know was misplaced anger as I should have gotten angry at myself instead!  Yes, I did apologize to him when I got back - but only after I mulled it over as I swam lap after lap.   I ended up swimming laps for 50 minutes straight - and as always, it felt great afterwards!  I have to ask myself why I often fight myself when it comes to exercise - especially swimming as it's an activity I truly enjoy - though there is the distinct inconvenience of having to drive more than 30 minutes to the pool  while the pool that is closest to me is being renovated. However, today I am slated to do a walk - and all day I've procrastinated and found reasons not to go to the park - just not wanting to move from my "comfort zone" which is all too often right in front of this computer.  So here it is folks:  my primary "barrier" or "obstacle" is  laziness/procratination!  

After admitting my downfall to myself,  I  decided to look up "ways to overcome laziness".  In my research, I found this article on a website called Success Consciousness:   12 Tips to Overcome Laziness - a great article for anyone who also has problems with procrastination - which, as the author states, is a form of laziness.  I found that each and every tip applied to me in some way.  However, two of the tips that I needed to read and re-read in regard are number 5 - Think About Benefits; and number 6 - Thing About Consequences.    While both topics are self-explanatory, I will quote from one of them:

Think About Benefits
"Think about the benefits you will gain if you overcome your laziness and take action, instead of thinking about the difficulties or obstacles. Focusing on the difficulties of the task or action lead to discouragement, avoidance of taking action and to laziness. It is important that you focus your mind and attention on the benefits, not on the difficulties."     Author:   Remez Sasson

This one should be my driving force as exercise for me is all about good health and getting stronger.   I know the benefits - stronger legs, less pain, and perhaps not having to go under the knife - surgical knife, that is.    I also know the consequences (number 5) - weakness and difficulty to walk, painfulness,  and, yes, needing TKR in both knees!  I have been swimming since the summer of 2011 - and I know that each time I've stopped, the pain returns.  I also know that when I start up again, the pain goes away.  I also know that alternating walking with swimming offers even more benefits - by exercising other muscles,  giving me the benefits of fresh air,  etc.

Now, before it gets too late, I need to end this blog - and take a long walk in the park!  I have no more excuses, and there are so many benefits to reap from just a 30 minute walk!  Besides, my dear husband has agreed to walk with me!  :)

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Addendum:   We just came back from a 35 minute walk!  I started out with some pain in one knee - which all but disappeared within the first 10-15 minutes of walking.   My legs felt better and better as the walk progressed - in fact,  both of us agreed that walking regularly has really helped our overall health - an incentive for us to make this a permanent part of our weekly agenda!

Making a Pledge - to myself

I have addressed how I benefit from logging, blogging and mindful eating.  What I haven't yet addressed is exercise.   In the past, I've mentioned how exercise is my "nemesis",  my "waterloo", my absolutely biggest challenge!   Too often, I have to force myself to MOVE!   I know too well, however, that it is a vital component of this journey.  I do know one can lose weight without adding exercise to their program - albeit at a slower pace.   However, for me, it's not just about "losing weight" - it's more about being healthy!   I have discussed my knee issues (near bone on bone) and how lap swimming with fins and a kickboard has strengthened my legs - compensating in part for the weak knees I have.   Whenever I've stopped swimming - usually when traveling - I feel the pain all over again!   Then I return to swimming and - voila! - the pain goes away!   I alternate swimming with walking - as both address different muscles.  I am aware that I will also need to add weight training so that I can strengthen all my muscles, not only my legs.  I'm also looking into taking a Tai Chi class - which will help with balance and control.

I am borrowing the pledge above and taking ownership of my need to exercise with this as a reminder:

I,  Elizabeth Smith (my formal name),  will be physically active for me, so that I may live longer and feel better.

I will work through my barriers to being active.

I will set activity goals and rewards, get support and track my progress.

I will build up being active and I will choose activities I like to do.

So what have I done this week to address the issue of exercise?

I exercised for 35 to 40 minutes three times this week  (I still have tomorrow so I might well make it four times...).    It's a good start, but it's one I need to build on.   I alternated swimming and walking.   Twice, I attempted to do both in one day - but alas, I need to build up my strength as I was unable to!

I do have a Scale Victory to report today - down three pounds already!  Three pounds in less than a week is phenomenol for me - as I'm usually a "snail" when it comes to losing weight.   However, I cannot become complacent!  If anything, I need to celebrate this and then use it as motivation to keep on keeping on this journey.

A Fresh Start - and a Focus on Mindful Eating

I've redesigned my blog - not major changes, but it does have a fresh look to it which I like!  It also has given me the fresh new feeling which one often has when he/she has decided to start anew. It is indeed "a new beginning".

I have now been tracking my food and exercise for two days.  It actually feels good to be doing both the blogging and the tracking/logging!   I realize now how much it gives me the feeling of being in control, and keeps me accountable.   I want to share a part of an article mentioned by Flo, another DWLZ buddy and co-blogger - on the reasons why keeping a food journal is helpful:

Diet and exercise are only part of the equation when it comes to eating healthier and losing weight. The rest is in your head, and for many people, that's where the real battle is won or lost. To keep your head in the right place, consider keeping a food diary, or a regular log of what you've eaten and when. We don't mean counting calories either (although that can be helpful too.) The simple act of recording your meals forces you to think about what you ate, when you ate it, and how large your portions were.   
 excerpt from article by Alan Henry ("Keeping a Daily Food Diary to Track Your Diet, Lose Weight, and Build Healthy Habits")

I underlined the last line of this as I believe it is what makes or breaks us when we are trying to lose weight - or another way of saying this is "mindful eating".  Mindful eating truly means being fully aware of what we eat, when we eat and how much we eat!   For me, keeping a food journal is the tool that helps me be mindful of what I eat.  In fact, I've been recording most of what I eat in the evening but I now I think that it would be better if I recorded what I plan to eat early in the day.  

As I reflect more and more on the  concept of mindful eating,  it seems that I am coming closer to understanding what works best for me.  Maybe, just maybe I'll find "the key" which opens the door and helps me discover why I've not been as successful as I would like to be, and, more importantly,  helps me reach my goals/dreams of becoming healthier!     your head in the right place, consider keeping a food diary, or a regular log of what you've eaten and when. We don't mean counting calories either (although that can be helpful too.) The simple act of recording your meals forces you to think about what you ate, when you ate it, and how large your portions were.

A Motivational Poster That Says It All!

Wow!   This motivational poster could not have expressed my reasons for reviving my journey better!   Every single reason speaks to me personally!  Truth be told, I have felt my energy being zapped from me lately, I am having more difficulty doing what keeps me active,  I feel my health declining,  I am no longer able to fit into too many outfits in my closet, and I so want to be there for my children and grandchildren!  I have gained way too many pounds since last year (2011) - I've gotten way back to the 200's after promising myself I would not ever do so!   I can no longer say "it's just a number" as I am also feeling the unhealthy repercussions of weight gain - which is basically the antithesis of each of the items in the above poster.   I can add one more - I am just uncomfortable at this weight!  I don't even sleep as well as I used to, and I'm usually a sound sleeper!  

Ok...so now that I've faced the situation square in the face, what am I going to do about it?   First of all, I am back to blogging!   Blogging helps me in so many ways.  As I write,  I find that I cannot hide from the truth.   Blogging gives me "lightbulb" moments when certain realizations come alive as it forces me to ponder seriously what is truly happening on this journey of mine.   For example, it just came to me a few moments ago that my journey is not a straight and narrow road - I take detours, run into obstacles, or I move several steps forward, and then, unfortunately, find myself taking as many or more steps backwards...so it's not that I got off my journey; it's more that I got caught in an emotional upheaval.  I went into a slump when I lost my Mom in September, and then regressed for weeks afterwards.  I'm not beating myself up about it as I realize that mourning a loved one affects our lives in different ways.  However, I am starting to find myself again - and I'm now more than ready to address the areas in my life that I have neglected these past few months.

I'm also returning to Weight Watchers - but this time doing it exclusively online.  My support system will be my husband who will be doing WW with me, and my children who have always been supportive of my journey.  I also have my friends, both on and offline.   I will "use" my support system as much as possible as I recognize the fact that having a support system is not only important but will also facillitate my journey.

Weight Watchers Online consists mainly of an exercise log and food tracking journal - along with advice and recipes and other resources.  I will make use of both the log and journal - and try to do so DAILY!   They both keep me accountable - and serve as a "history" and "record" of my progress, or lack thereof.   I do not see WW as a "diet" - rather I see it as a way to eat mindfully.  It's not just about counting points - in fact, that's the least important part of the program.  If one truly follows the WW way of eating (healthy oils, several servings a day of vegetables and fruits,etc) then what it really does is help us to create healthy/balanced meals as a permanent lifestyle!  It's not pefect, of course, so one does need to tweak the program so that it fits each of us individually.

My next blog entry will be a continued discussion of how I tailor WW to fit my individual needs as well as how I'm melding other resources/aids to assist me on this journey.