It's Lonely Out Here in AZ If You Love The Patriots!

You would think I'd be used to it... it's hard to fit in out here if you are from the east coast. Most retirees come here from the midwest and northwest and Canada. Everyone on the east coast seems to migrate to Florida when they retire. I don't get it since I love the weather out here and have never done well in humidity. But the worst part is - well, almost the worst part - is that there are no Patriot fans. This Super Bowl weekend I have been staying quiet, hiding out. In the restaurants and shops everyone is dressed in their Giants stuff! I've asked a few of those who aren't into advertizing their favorite team who they are rooting for, and found no Patriot fans. What's wrong with these people, especially the midwesterners? Actually a lot of them don't even consider this match up a Super bowl because no midwestern team is involved. Oh, well, we'll cheer as loudly as we want to here at home. Go Patriots!

183.5 Never Sneeze Lying Down!

I did and threw my back out into a new and different planetary orbit! This is not a good time of year to sneeze lying flat on your back.

183.2 It's Simple But It's Not Easy

You know how on some days, disparate things come together? On Friday I attended a discussion at Paradise Valley Community College on using non-judgmental language in the classroom, and then I had a great phone conversation with Jennifer Scott. I hadn't expected the two events to have anything to do with each other, but they surely did.

During the non-judgmental discussion, the leader, a math prof and former therapist, talked about how she never tells her students that something is easy, because if they don't get it and she's said it is easy, it invites them to think that they are stupid. (The community college population is very different from that of a traditional four year institution. Often the students were not on a college track in high school, or they may be older and are trying to enter a college setting after being out of school for a while. In other words, confidence is usually not a strong suit for these students.) So she tells them that a concept is simple but it is not easy. She had many more great things to share with us, but this is the one that struck me as I was talking to Jennifer later that afternoon.

We were talking about the challenge that I'm facing in terms of maintenance and what she responded with is very simple, but for me it has not been easy. Exercise and consciousness...she repeated those two words several times during our conversation and the big click occurred when I realized that it is simple, but it is not easy. I love it when things like that occur because it is validation that I get it.

I wish I had had this insight when I was raising my children, this knowledge about how important language is on the listener's view of him or herself. Another example the discussion leader gave was to never tell someone that he or she isn't stupid. Research has shown that the person hears stupid (forget that you said not stupid) and the damage is done. One more thing she said that struck me is how special you can make a person feel if you simply say that you were thinking about them and wondered....

As you can see, I did get a lot out of this opportunity at the college. I'm so glad I went.

"An Encouraging Word" by Jean Fain

My daughter Alee introduced me to Jean Fain's "An Encouraging Word" site a few years ago. (At the bottom of the post you can read a short bio.) This morning I received this post and want to put it out here for you because it is timely and powerful as we try to find the confidence to eat and drink what we chose to rather than to allow ourselves to be talked into eating for others.

"An Encouraging Word, Vol. 39
Just In Time: Holiday Bill Of Rights
By Jean Fain / Published November 15, 2011

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Read on if you’re interested in losing weight without the deprivation associated with dieting. Feel free to forward “An Encouraging Word” to a friend.

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Pumpkin Pie For Breakfast….

With the holidays fast approaching, I’m reprinting some timely encouragement from Evelyn Tribole, an award-winning nutritionist and co-author of the mindful eating classic, “Intuitive Eating.” Even if you’ve read Tribole’s Holiday Bill of Rights in last year’s Encouraging Word, it’s definitely worth rereading right about now:

What if peace on earth could begin at the dinner table? Imagine experiencing an inner peace, free from incessant worry about what to eat. It's hard to enjoy the holidays when you are preoccupied with eating or worried about what to say to relatives who have an annual tradition of telling you what and how to eat.

To help you foster inner peace with food, mind and body, consider your Intuitive Eating Bill of Rights:

1. You have the right to savor your meal, without cajoling or judgment, and without discussion of calories eaten or the amount of exercise needed to burn off said calories.

2. You have the right to enjoy second servings without apology.

3. You have the right to honor your fullness, even if that means saying "no thank you" to dessert or a second helping of food.

4. It is not your responsibility to make someone happy by overeating, even if it took hours to prepare a specialty holiday dish.

5. You have the right to say, "No thank you," without explanation, when offered more food.

6. You have the right to stick to your original answer of "no", even if you are asked multiple times. Just calmly and politely repeat "No, thank you, really."

7. You have the right to eat pumpkin pie for breakfast.

Remember, no one, except for you, knows how you feel, both emotionally and physically. Only you can be the expert of your body, which requires inner attunement, rather than the external, well-meaning, suggestions from family

In addition to seeing clients in private practice, Jean Fain teaches behavioral medicine at Cambridge Health Alliance, a teaching affiliate of Harvard Medical School, and she writes for O, The Oprah Magazine, among other publications. More information about Jean Fain’s therapy services, audio CDs and new book, The Self-Compassion Diet, is available on her website (www.jeanfain.com)."

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The Duh Factor

This morning I "ran" (those of you who know me know I can't run) into Starbucks for a cup of coffee. A younger woman, maybe 40 to 45, held up a packaged egg salad sandwich and asked me if it would be a good choice since she had just learned that her cholesterol was too high and her doctor wanted her to watch what she ate. She probably heard way too much information in response to her question. (TMI, as my girls used to warn me). And here is where the duh factor come in. It is not about her, but shouldn't her doctor have educated her about good food choices. Wasn't there a list of good food choices available to the doctor to give patients, or even a web site the doctor could have shared with her to get this information? It was a funny encounter because every food choice I suggested to her, for example turkey, fruit, she immediately said she hated those things. Finally I told her I had been to a hypnotherapist to help me want to eat healthy food. That just about put her over the top. I did show her how to read the nutrition label on the package. Maybe the duh factor applies to her also?

183.2 Asking Questions

Asking questions is always a good thing...I think. As I've continued to work on losing a few pounds after trying to maintain my 80 pound loss and then regaining some, I have been trying to figure out why things took the turn that they did. I had to have my thyroid level checked (I had my thyroid removed about 3 years ago) so decided to talk over the situation with my PCP before having the blood draw. I really like this doctor because he listens carefully and responds with care. In other words, he doesn't trivialize my concerns. He checked my last lab results and noticed that the TSH was on the high side although not quite abnormally so. The end result is that because it came up so high or higher again, I am on a higher dose of synthetic thyroid replacement. I've only taken it for a few days and don't have the jitters or other side effects that he warned me about, so we'll see. I joked with a friend that maybe I'll become a Type A personality. Now that would be something new and different!

Home Again!

We are home again after having a great time in Kansas City with my sister Priscilla and her husband Phil. It was wonderful to see their new home, get a private tour of the Nelson Art Museum where Priscilla is a docent, go to a concert at the newly opened Kaufman Concert Hall, and eat the most delicious food at a variety of great little restaurants. We even got to eat free at a Seasons 52 restaurant where the employees were in the process of being trained.

No, I haven't weighed myself and won't for a couple of day to let things simmer down. And yes, I did try to order wisely (it's pretty automatic now). But every bite was worth it, and I'm learning how to deal with all of the ups and downs involved in travel. So thanks again Prill and Phil for a great time. We'll be back!

As Promised...

Here's the ID bracelet that I wear now whenever I exercise away from our home. I chose the interactive option which means that besides showing a phone number that can be called immediately, there is a serial number and pin that can be put into a computer and all my info including doctors, insurance, etc., is available. The reason I chose that is because if I have a simple fall, I'll be able to relate whatever information is needed. I'm really wearing this for an occasion where I would not be able to speak and paramedics would be called. I had my choice of style, color, type, etc., and I encourage everyone to wear one of these. It makes me feel safer, it is very comfortable, and if ever needed, wearing it may save my life.

Go to RoadID.com to learn more about it.

184.4 Some Good News!

I just learned that Boar's Head turkey breast contains no nitrites. Funny, the things that can make me very happy. I love to eat turkey for lunch but got all hung up because I had read that all deli meats contained high levels of nitrites. So today I asked about it at our local grocery store deli and, lo and behold, a Boar's Head rep was in the store. So we had quite a chat. She's now on my list of best friends. She told me that the turkey, chicken, and roast beef are all nitrite free. So there you go, another beautiful, great day out here in sunny Scottsdale. Maybe I'm also feeling happy because I got back on the elliptical this morning. It did feel good.

Happy Birthday!

It's my birthday and I'm still like a little kid when it comes to that day. My husband knows it and my kids know it and always make it special for me. When I was very young I had a book called The Surprise Package. It was all about a beautifully wrapped box with a very special present inside. Just looking at that book made me so excited and probably fed into my turning my birthday into this very special day. I wish I could remember what was in the box in the book. I doubt that it had anything to do with weight loss :), but maybe it did have something to do with loving oneself. And that's a perfect gift to keep in mind as each birthday becomes more and more precious. Happy Birthday, Sue!

183.4 Starting Again!

Sometimes I feel as if I am wandering in a maze and can't find the right direction to head in. I keep bumping into walls, or I go forever and then realize I'm totally lost and getting nowhere. So this morning I've started writing down everything I eat and I've got a new sign in my pantry reminding me that I do not want to undo all the work I did. Now I am great at putting things in place to help me, and then I turn a blind eye/mind to all of my efforts. But I woke up in the middle of the night and berated myself for my sloppy attitude and resultant weight gain. Then I remembered to love myself and my body for starters and I'm on a much better footing this morning. I'm going to find my way out of the maze.

182.0 An Upsetting Day

Today I headed off to go shopping and turned around because I realized that if I didn't go work out then, I probably wouldn't get it done. So I came in the house, changed my clothes and headed over to the Y. I was doing the elliptical (what else?) when a guy ran into the big workout room and yelled that a doctor was needed. Everyone froze in their tracks including me as we all became aware that someone was in some kind of trouble. I really didn't feel like continuing but I also didn't really want to leave where I was because I didn't want to see what had happened. I know that my reaction may not be typical, but that's where I was. Finally, thinking the emergency must be over, I went into the locker room, got my stuff and headed out. There was a group of guys taking turns doing CPR on the fellow who had obviously collapsed. I could hear them counting. I went on outside and then heard folks saying that no one knew who the man was who had collapsed...which is why I am writing this. And it dawned on me that no one would know who I was if I collapsed there. I show my ID card when I enter and then put it back in my wallet and lock that up in my locker.

Two fire trucks and an ambulance finally arrived which is another upsetting story. Because the Y is in Scottsdale, emergency crews had to come from a Scottsdale fire station even though there were three stations closer to the Y but not in Scottsdale proper so it did take forever for help to arrive.

Maybe I'll work out at my community center workout room. I need to think about keeping an ID with me, also. A very upsetting day.

Dinner With Friends

Last night we had dinner with friends. They've known us for several years and Annis has been one of my faithful blog readers, cheering me on throughout the amazing weight loss adventure. She made a wonderful meal for us and I want to share it. I don't have a recipe since she made it up, but basically it was chopped tomatoes, chopped tomatoes in tomato sauce, kalamata olives (pitting them was the hardest part of the recipe), oregano, BASIL, and cooked, well drained spinach all mixed together, served over linguine. And, we sprinkled feta cheese on the top. It was filling, delicious, and very healthy. And we had great conversation and music to go with it! It was a special evening!

182.6 What If...

This blog is so weird! It is all over the map, and much of the time I don't acknowledge my weight in my posts at all. So what if I didn't publish it and just carried on, sharing with whomever bits and pieces of my life?

Off to the elliptical. It doesn't care at all what my weight is. Which reminds me that a couple of days ago a blind woman was doing the elliptical. If she can, I certainly can. (Her husband set it up and helped her on and she was on her way. It was great to see.)

182.8 Acceptance and Confidence

I'm just learning to accept that going out with friends often ends with two things...having a great time, and a little bump up. I also know that I can get it headed down so there is just more confidence and acceptance.

Yes, I do want to get rid of the 10 plus pounds, but even with that, I am not going to throw myself into a whirlwind of desperation. I just came back from the Y and my favorite elliptical and am just breathing easier. I'll take this new place I'm in... at least for today :).

180.6 Sleep and Exercise

I woke up this morning weighing less than I have in a while, and realized I had the longest, best sleep I've had in a long time. So many of my gal pals complain along with me that we can't sleep through the night. I've never asked them about how much they exercise, but now I'm wondering if, in spite of all of the hormone issues that I read get in the way of a good night's sleep, a lack of exercise also plays a part. For me the real challenge (there's that word again) is about balancing what I do in terms of exercise while taking care of my arthritic spine. One reason I love the elliptical is that there is no impact so it is gentle on my whole system while at the same time it gets my heart rate up and just feels good. But I do need to walk so that there is some impact to strengthen my bones. So here's the question... why do I sleep better after doing the elliptical for a half hour versus walking briskly for a half hour?

On that note, I'm heading out for a walk.

182.8 It's About Challenges

As a part of my ESL class I've asked the students to come up with a challenge for themselves that they talk about in class. I haven't started doing this yet this semester, but yesterday two of my students talked to me after class about their challenges. One gal challenged herself to do special things for herself. She's raised two children, and always put her husband and children first in her life. One of the things she did for herself was to take Zamba lessons... and now she is teaching it! She's so proud and excited. Another student has already chosen a challenge without me even bringing up the subject. She's going to learn to cook new recipes from her husband's country as a surprise for him. The best challenge story I have is the one about my student who took on the IRS over the phone, got the information he wanted, and was given more help than he thought he needed. I don't know how many folks have even gotten through to the IRS much less been helped graciously and generously.

I find it interesting that I am good at helping others formulate and accomplish their challenges. Maybe I have found something I'm good at :) ! Maybe I could do this for myself, again?

182.4 Feeling Alive

I think my spirit died a little this summer. I have lots of reasons I can think of as to why that happened and none of them are very good. Jeff and I are already thinking about next summer and changes we might make so that this doesn't happen again.

Today, as I was leaving the college after teaching the ESL group, I was struck by how alive I felt at that moment. I could teach over the summer and perhaps that is something I might do next year. And I want to find other activities even now that give me that sense of aliveness that I seem to need.

My time with my children and grandchildren always gives me that sense of feeling alive and of being in the moment, and I cherish that time with them so much.

So I am grateful for so much today. I even did the elliptical and realized how alive I felt while doing that. Why don't I do it more often and more routinely? That's a good question. So I'm working on lots of things mentally and physically. Welcome back to life, Sue!

182.2 Back In Familiar Territory

At least I am back in familiar territory and life is beginning to return to some sort of normal routine. I met Jennifer for breakfast as we usually try to do on Wednesdays so that piece is back in place after 3 weeks of missing it. She's a great friend and knows how to help me become grounded and looking forward. Thanks, Jennifer.

I was talking to my chiropractor this morning about the challenges of food/weight gain when traveling. He then confessed he gained 12 pounds in one Thanksgiving Day celebration. He blamed it on the wine and salt. I've heard that one before! He may hold a record. I have yet to gain 12 pounds on a trip or during a holiday and am counting on that never happening.

So life looks good today, very good. Thanks to all who wrote notes of condolence regarding the loss of our friend. Your caring and reaching out has been greatly appreciated by Jeff and me.

181.2 Carbs and Fat - Yikes!

My brother in law Phil sent me this article from Men's Health magazine. (http://www.menshealth.com/travel-center/diet-strategies-travel-and-weight-loss?cm_mmc=Twitter-_-MensHealth-_-Content-BestLife-_-TravelingMansEatingPlan.) I am reprinting a portion of it, because it really makes sense about the carbs in our diets and how they work against us as we try to control our weight.


"Rules of the Road

Any man who travels regularly needs a flexible, no-thought eating strategy. So we asked Jeff Volek, Ph.D., R.D., a nutrition researcher at the University of Connecticut, to create an effective diet that allows for indulgence without the need for calorie counting. His solution: a low-carb diet with benefits.

A quick explanation: Every time you eat high-carb foods—bread, pasta, rice, any product made with sugar or flour—the level of insulin in your blood rises. Insulin is a powerful hormone that signals your body to stop burning and start storing fat. How powerful? Volek and his colleagues asked 20 men to follow a strict low-carb diet for 6 weeks. But instead of telling them to downsize their portions, the scientists encouraged the study participants to eat all they wanted. When the results were tallied, the men had still dropped an average of 7 pounds of fat and had significantly lowered their risk of heart disease. "We calculated that 70 percent of the variability in fat loss was explained by the reduction in insulin levels," says Volek. "That's a powerful effect."

Now think about that in reverse. If you're constantly downing carbs, as most Americans do, you'll be in fat-storing mode all day long. And you don't need a study to tell you what that's done to our collective waistline.

So Volek counseled Baier to adopt low-carb eating as his default diet and to make high-carb meals an exception. Try it yourself and you'll limit your number of daily insulin spikes, keeping your body in fat-burning mode most of the time. After all, when it comes to your gut, "most of the time" is what matters."

This explanation of carbs in relation to storing fat will really make me think twice before eating carbs. I'm still hung up on wanting to eat a lot of fruit, but I guess I will have to become very aware of how many carbs a given serving of fruit has and plan well.