Sabotaged By Gut Flora

I’ve been doing a ton of research on nutrition as I’ve worked toward healthy living. Gut flora is one of those things that is fascinating to me. It seems to be the key to eating healthy and even reinforce those habits. There is evidence that famished gut flora is linked to poor health. Not surprising to most of you. For example, we think of eating yogurt to re-bloom gut flora with probiotics after antibiotic treatments.

Also,  If you have limited your diet to primarily pasta and breads, then that is what your gut flora will ask for. If you divert from this, it is a factor in how hungry you feel as your gut flora is starving.

Now neuroscientists have found that specific types of gut flora help a host animal detect which nutrients are missing in food and then finely titrate how much of those nutrients the host really needs to eat. “What the bacteria do for appetite is kind of like optimizing how long a car can run without needing to add more petrol to the tank,” says senior author Carlos Ribeiro, who studies the eating behaviors of Drosophila melanogaster, a type of fruit fly, at Champalimaud Center for the Unknown in Lisbon.
https://www.scientificamerican.com/article/how-gut-bacteria-tell-their-hosts-what-to-eat/

Why am I sharing this? As I moved into maintenance mode I started to reintroduce foods I ate before – burgers, pasta, stuffing. I still kept to moderation and within my daily goals (mostly) and then something funny happened. I started having stomach issues.  I felt yucky after meals. I was more constipated. I was hungrier even though I was eating more. I was in a bad mood. I felt similarly to the first couple weeks when I stepped into my diet.  What was going on?

This weekend, I went back to a more plant based diet. I essentially listened to my gut flora telling me it was starving. A funny thing happened. My meals tasted so much better. I realized that my hunger was cravings for beets, cauliflower, carrots, broccoli and zucchini. All those things that I poured into my body for the past 10 months. I ate more lean protein in smaller portions rather than bigger portions of fattier meat. Chicken, shrimp and eggs were tastier and didn’t feel like a rock in my stomach. And I’m eating nuts – yummy!

My body was overall happier. I’m less tired. I’m more regular. And, while I was still staying in the 110 range, I’d creeped up to 110.9 until I reverted to my healthy eating. I dropped back down to 110.1. I know that sounds ridiculous, but as I watched the scale move from 109.4 to 110.9 I knew I had a problem. So, even at the same caloric intake and activity level, my plant heavy diet keeps me trimmer.

I’m still a little hungry. Not after I eat, but within a couple hours. So, I think I have another week of getting my gut flora back to normal before I even out on this. It’s getting better each day and sometimes I find it isn’t hunger as much as thirst. More water fixes that.

There you have it, my personal science experiment and qualitative experience with gut flora. Maybe what I shared will help you either get through your initial weight loss period, keep you on track, or just stay in maintenance mode.

 

 

Advertisements

Vegan Can Be Yummy

Give me a Five Guys Burger and you can’t go wrong. But, getting healthy has definitely changed my taste buds and tolerance for protein heavy and fat heavy meals. My body craves vegetables. Tom tells me my gut flora has changed and it is telling me what it wants to eat. Whatever…

The thing is, I really like my veggies. Even those veggies that I tolerated (eggplant, yellow squash, mushrooms) and those I hated (kales, swiss chard) are regular visitors to my meals. I can even eat tofu, although I have to say it is not my favorite and is only in the tolerated column. In fact, if you look at my meals, and even some of my days, I’m definitely on the verge of a vegetarian diet and not always so far off from a vegan diet.

Don’t get me wrong. I applaud those that morally live by veganism. I just don’t have that moral fortitude and am happy to keep my omnivorous ancestry alive in my diet. I love eggs, cheese and fish. What I will own up to is that if you take away the moral argument and only apply the healthy argument, then verging on vegan is possible and not at all a restriction.

Case in point. Heading to San Francisco, the restaurants know their customers and recognize that vegans are a dominate group – for moral and health reasons. It isn’t uncommon to see menu items with vegan symbols to make it easy to find dishes to eat when dining out with your non-vegan friends. In fact, restaurants are going out of their way to create amazing vegan food that rivals non-vegan menu items. It is almost hard for the non-vegan to ignore these delicacies. I can’t!

Always searching for healthy menu items to avoid travel spread, and formerly trying to still lose weight while on the road, restaurants that had vegetarian and vegan items were a god send. Being in California is always the easiest, and this visit was no disappointment.

Anku, an Asian restaurant inside the Hotel Nikko, not only has an entirely healthy menu, but also has vegetarian options that can easily be converted to vegan dishes. Purple Cauliflower Soup and a Portobello Mushroom and Couscous Purse surrounded by baby carrots, asparagus and yellow squash sitting in a vegetable puree  (the purse is swiss chard) was my dinner.  The lack of meat wasn’t noticeable. The flavors and textures were surprising and wonderful. Along with a glass of French rose wine and my meal was every bit as good as a steak dinner. The fact that my meal was preceded by complementary nuts, olives and pickled purple cauliflower made it that much better. Really!

I’m not saying you need to give up your meat. I am only saying that there is enough evidence that too much meat has health risks and cutting your 10 oz steak down to 3-4 oz and loading your plate with vegetables or creative vegan delicacies isn’t the hardship your mind keeps telling you. Don’t deny yourself, just nurture your body a bit more.

Be a vegan for a day. It can be yummy.

 

 

Everyone Should Have A Healthy Living Brag Board…Here’s Mine

So much has happened in the last three weeks and I’ve been quite the slacker sharing. (As such, first let me apologize for a very long blog.) Of course a blog is as much a brag board as it is a way to vent and get it all out there. So, let’s share.

It’s all too easy to get discouraged when your primary goal is losing weight. That burger you had when out with the girls that you shouldn’t have. The wing frenzy during Superbowl. Plateaus that feel like your body is just beating you back. If you only look at weight, then what will keep you motivated for the lifelong journey of healthy living that should keep your weight off.

It’s where I am now, pushing into maintenance mode and finding that by moving past worrying about weight, I’m more concerned with being able to stay active, do the things I want to do, enjoy my new body in the latest fashions, and most of all, try things I’d never done before.

Weekly Report MFP 8272017The big surprise is that I actually lost weight on my RV vacation. I honestly have no idea how or why it happened. The data isn’t helping me much to figure it out, but I’ll share my stats in the hope that someone smarter than me (got to be a lot of you out there) knows what I did right. This is last week’s chart from MyFitnessPal. The week before is about the same and I don’t have this weeks report yet. As a benchmark/context, I set my calories to 1050 per day regardless if I exercise or not.

Okay, here we go…

  • All the activity is the complete opposite of how I was: On past year vacations I have spend more time lounging in a beach chair, floating in the ocean, or cooking and eating than anything else. This vacation was filled with hikes and runs. Outside of vacation, Tom and I have gone biking 17 miles on the Minuteman Trail, kayak (Tom) and paddleboard (me)  together, and run the hills of Hopkinton since we’ve been back. And, even through I was sic for almost 3 days (for real – fever, vomiting, congestion, aches and sore throat), I got right back in the swing of things when I was well.
  • Climb every mountain: My favorite, even if killer challenging, was the fact that I was able to run mountains and hills on trails. The best part was when Tom talk me how my oldest son who met up with us in the Smoky Mountains saw me take off and asked, “Is she really going to run this?” And, Tom said proudly, “Yes!” And, I did. Why do it, because when you get to the top, unlike road running, it is absolutely okay to take a pause and look out at the view, you deserved it. Here is my triumph pic from the Shenandoah on Endless Caverns.IMG_0370IMG_0371IMG_0372
  • I was Rocky Balboa: Getting my daughter off to college this week was heartbreaking. While I’m so very proud of her, the house is so quite without Emily’s KPop, Pop music, and singing/dancing routine while doing dishes. There is no Emily popping her head in our room to say hi when getting home from work, or climbing in bed to watch a comedy show with me. Still, what got me through dropping her off at Temple this week was a brisk run to the art museum in Philadelphia and running the Rocky stairs. Imagine my amazement when what I thought was going to kill me was one of the easiest things I have done on my runs. Guess those mountain trail runs on vacation did the trick! Here is my view from the top of the stairs…
    IMG_0383
  • run 937Breaking through a 10 minute mile: Okay, so I only made it by 3 seconds. But, I had convinced myself that working on  speed wasn’t all that important. After all, my real passion has been trail running. Imagine my surprise after Tom and I had our first morning run together after three weeks (he didn’t run our whole vacation) and I looked at my stats and saw 9:57 avg for my 5k. Now, that is the flats. My average when including Hopkinton hills is 10:30. Today, not only did I go over 4 miles (I typically stay at 3- 3.5), but my average pace was 10:15 per mile. I shaved off 15 seconds. Not too shabby for a 48 year OLD lady.
  • Paddle boarding is awesome: In the try something new category I decided to ditch the kayak in favor of a paddle board. I have seen so many women on them this summer – on the ocean shore and lakes – that I was fascinated. It also took me back to my California days handing with friends that surfed as I opted for beach volleyball, and thinking that paddling your way on a surf board was way better than drowning under a wave (which I almost did). Anyway, today I paddle boarded and loved it! And, I did it in my OP bikini. Yes, I did!
  • 17 miles on the Minuteman Bike Trail: In the spirit of having an active weekend, Tom and I got our bikes out and hit the trail. While it was just a paved commuter bike trail and not at all what ‘real’ cyclists do, our round trip between Bedford and Arlington was so much fun. A short break along the way to stop in the Great Harvest Bread Co. for lunch for a dreamy Garden Veggie Sandwich on Seeded Wheat only made the ride better.
  • Another pair of my daughter’s jeans are mine: As Emily went to school and sorted through her clothes she handed me a pile of things she didn’t want anymore. What a gold mine! While I passed on the obviously teenage items, two pair of skinny jeans that are too small for her called my name. I just love them, and so does Tom! They hug me. The only issue, I still need a belt. It seems my waist is now 24 inches…
  • The weight loss: On August 5th I got on the scale before we left for vacation and I was 118 and change. I had resigned myself to the fact that I wouldn’t be able to do a weigh in for two weeks and was almost hysterical to lose my baby blanket. I honestly almost brought our low tech battery powered scale on the RV. But, Tom gave me enough looks and comments to shame me into realizing I was a nut job. Current weight as of this morning: 113.1 lbs. That’s 5.1 lbs in three weeks. Down 55.7 pounds in 8 months. Whaatt??
    scale 8 27 2017 30 days

The data chick in me attempts to break this down…

The reality is that except for two days of food avoidance this week because of my flu/cold, I have not really stayed within my calorie limit in the past three weeks. And yet, something about how I’ve been more active and increasing my eating has shocked my body to lose weight. Is dropping 5 pounds in three weeks healthy, NO! But, I did some thinking and whether this is right or wrong I think I must have upped my metabolism. So, I’m experimenting with raising my calorie threshold to 1200 and see how that goes. Will that slow down the weight loss and help me shed the last three pounds gradually by Thanksgiving? Will I remain the same? Or will I gain weight?

Anyway, now that I’m officially in maintenance mode, (toast) here is to understanding what maintenance mode looks like. Wish me luck. But, really, I’d rather you help me celebrate these bragging points. I am doing all the things that I had to give up because of my weight. I am loving my active summer. I am looking forward to this winter for skiing the bumps and snowshoeing the trails. In the near term, send me good vibes for 2 5k races coming up this fall. I really really really want to be under 30 minutes.

Ultimately, what this brag board should help with is less about bragging to all of you but be a reminder of what I accomplished not only with weight loss but with giving me back the life I love.

Cheers!

 

Chubby Girl Tackles Dieting in an RV

Dieting is such a dirty word to me right now, but it seems like the only way to describe the day in and day out effort of losing weight and getting healthy even when traveling. Vacation season is upon us and our summer is a combination of mini RV weekend getaways and a big 2-week road-trip starting on Saturday. So, while I talk a lot about getting and staying healthy while on the road for work, I haven’t quite gotten around to the other part of living on the road.

First, living on the road. We have our RV, Bertha. She is named as such due to her big rear. Just about every weekend we pack her up and head to the beach or mountains. bertha.jpgIt’s our summer cottage on wheels. We can stay at a state campground right on a state beach (Salisbury or Scusset in MA), or head up north to the White Mountains and stay at Echo Lake in Franconia NH. On Saturday we will be trekking down to Ashville, NC and stopping along the way at state and national parks in PA, OH and KY for hiking, kayaking, and seeing the caves. A little bypass from nature to the city (Columbus) should bring biking and a beer crawl. Have you seen how many breweries are in Columbus? Then we’ll head back up and stay at a resort in VA before making it home.

Anyway, for the most part, having a built in kitchen is perfect for me. I control my meals. However, there are times when I want a vacation too and being the full-time chef is not on my list of an awesome vacation. This weekend was the great saboteur. A rainy cold day on Saturday down on the cape meant we needed to get out of the spacious, but still tight RV quarters. We headed to Fisherman’s View in Sandwich. My downfall? The manager let us order off menu to let us have a Fisherman’s Platter. It was filled with fried fish, shrimp, scallops, clams and oysters. Not to mention the fries. Even splitting this massive plate, I couldn’t even begin to figure out how many calories I ate. Add to this the Fisherman’s View Summer Ale and life couldn’t have been better.  The guilt afterward was crushing.

How did I handle this lapse of judgement and debauchery? I made sure I ran every morning and toned it down the day before and day after with clean eating. Results? I was down a 1 1/2 this week. I’m officially in the teens now!

But, I feel lucky. That was a single day. It was also right after a horrible 3 week plateau where I seriously considered calling it a draw with my body and going into maintenance mode. I’m still cringing at how I wolfed down that amazing seafood. But, let’s be clear, I regret the act. I absolutely enjoyed every bite! Too much!

It’s the road trip where things are going to get interesting. Yes, I can cook. But, there are a number days where we have 6-7 hours of driving. That is a lot of sitting. I also haven’t a clue how I will get my runs in. I’m leaning on, and looking forward to, getting out on the local trails, but I’m also nervous that I don’t know the area and a little girl out in the woods by herself could run into a big bad wolf. I’m not a big pond and lake swimmer. I like clear water and clean beach. Some places we stay have pools, but I’ve typically found RV campgrounds (even the cushiest) have highly chlorinated pools that kill my eyes (too much peeing going on in those pools).

So, this week I’m building my plan to offset the days when we do go out and have some local grub and watch our butts spread across the RV seat. Not sure how this will work, but I’ll report during and after the trip. I’m hoping I can pull off at least a pound if not two over the next two weeks. We’ll see. Wish me luck.

The last 10 pounds

weight scale measuring tapeMy goal was to get to 110 pounds. I have 10 pounds to go. The question is, why are these 10 pounds so important?

I love my body now. I love what I can do. I love my new clothes. I feel so good! So, are these “last 10” vanity pounds, an insurance policy against bad weeks and holidays, or are they necessary?

I’m struggling with this. Tom says I look great and doesn’t think I need to stay on my restrictions so religiously. His point is that it is time to make the transition to what typical would look like. The challenge I have is that I really blew it for the 5 days surrounding my birthday and grew 2 pounds (the scale told me this morning that a few days of back to the program pulled those birthday pounds off – win!). Now, really blowing it is that instead of my 1150 calories per day, I was in the 1300 – 1500 range. I didn’t change my exercise routine. This scares me, I could balloon back with just 150 calories more per day.  On the other hand, within 5 days, that little jump on the scale was in the past.

110 goal weight was not arbitrary. If you look at the ideal weight calculator for optimal weight at my age, height and bone structure it is about 108. I could be as low as 93 (say hello to me at 17 when everyone thought I was anorexic even as I ate whole boxes of Kraft Mac n Cheese, Hogies and broccoli covered in so much cheddar cheese sauce I never tasted the broccoli) and as high as 123 (last month). I liked how I looked at 115 and at first this is where I targeted for the end goal. But, to have 5 pounds as insurance seemed a good policy and ultimately put me in the range of those expert calculators.

Well, we all know my obsession with numbers and data. That 110 number is just out there and rationalized against science. But, our bodies don’t always fit science. Look at BMI. It’s being debunked constantly. And, how much muscle do I have? That weighs more than fat. It must, I’m in clothes I wore when I was at 105 pounds and I’m 15 pounds heavier. How is that? It has to be the shape of my body more than the weight.

You can see where I’m going with this. Do I focus on how I feel and fit in my clothes? Or, stay focused on the scale? Every fitness, health and diet site/blog/program says at some point its not about the scale. I’m feeling like I’m kind of at that point. Can I give up on the number?

Maybe if I’m asking and fretting this too much I’m not ready. It’s too soon and right now the scale is my honesty buddy. Until I can hold my results or tick down slowly toward my goal (1/2 pound per week vs. 1 – 1/2 pounds per week) this is not even something to entertain.

Decisions, decisions.

Chubby Girl Makes Progress

Sunday was my birthday. This chubby girl is getting old – 48. Leading up to the big day I really wasn’t thinking about getting older or thinking about my birthday at all. It was on Friday when Tom asked me what I wanted to do this weekend and my daughter was trying to get my new sizes that it really dawned on me. I’m turning 48!

Getting healthy and fit has been consuming. Almost OCD. For the last 10 years all I had thought about was how to get back to good health and lose the weight. Everything was about, don’t let me be fat after forty, then it was don’t let me be fat each year after that. When I hit 45 and was verging on 46 I have to say, I resigned to my fate and I gave up and ballooned to almost 170. So now, in the past 7 months, I was in overdrive trying to reach my goal and haven’t really looked up.

What I realized this weekend was how far I have come. I am not thinking about myself in a negative light as the ‘fat girl’ (chubby girl is a cute way to describe what I was). I am no longer thinking of myself as Jabba the Hut who is mostly confined to a single place out of shear size (I have a picture I call my Jabba picture but Tom’s hidden it from me now). So when I had to think about what it was that I wanted to do to celebrate a year older, I felt like I was already celebrating. In fact, my celebration was to do two things I absolutely love – go for a run and hit the beach. I did both.

Ultimately, my family got me thinking about my journey to date. I can measure progress is so many ways and each gives me something to be thankful for and motivated to keep up my lifestyle. I had a great birthday, and it was one present I finally gave to myself.

  1. Running – daily runs of 3 to 5 miles. Shrunk my time from 12.5 min/mile to 10.5 min/mile. Ran my first 5k in 8 years two weeks ago. One year ago I could barely go for a 3 mile walk in the woods or walk up a hill without huffing and puffing wanting it to be over. While still 20 pounds more than when I ran A LOT more, running has reshaped this 120 body to be back in those old clothes (see below).
  2. Sleeping – no more sleep apnea. no more snoring. I don’t wake up several times a night, usually only once and can get back to sleep in less than 30 minutes.
  3. Clearer skin – adult acne has calmed down. I’m thinking that healthy eating has made a difference.
  4. Hiked mountains – 3 hikes in the past 2 months. All 3000+.
  5. Steps – from under 3000 per day to an average of 15,000 per day
  6. Weight – down 48 pounds ~30%. From size 14 to size 0. From size L/XL to S/XS. From big girl swim suits to bikinis.
  7. Heart – RHR dropped to between 48 and 52. I was typically over 65 and as high as 69.
  8. Fears – diabetes and heart issues; not anymore.
  9. Dress-up: I’ve confessed to stealing my daughters jeans (which she let me keep). My purple velvet Theory top fits again and looks better on now than when I bought it. I can wear a patchwork and embroidery Oilily skirt that I love and haven’t worn since 2004!
  10. Food: Still food obsessed but healthy living has brought out more of my creative cooking. Oh, and I think I could actually become a vegan if I didn’t like eggs so much! I love my veggies (just not kale).
  11. TMI – let’s just say that Tom appreciates my new body more. 🙂

And, after months of hiding my chubby girl self, here are before and now pictures. I don’t say after since this is forever – forever healthy living, forever keeping trim, forever working at it one day at a time.

Before: (if you can’t tell – that’s me on the right with the baseball hat)

35519221871_a77d607905_m 34830012013_f315e529f3_m

Today:  On left, standing on Mt Cardigan.

35507213581_62d83e7f3a_m jeans (2)

 

My Weight Loss Mishaps While Traveling

It’s been 7 months and my weight loss and healthy living efforts certainly have paid off, in spite of my traveling. And, I do mean in spite of. Because, when I started I was much more diligent to figuring out this eating and working out on the road thing than I am now. The weight loss mishaps are a bit more frequent and I have to be diligent about recovery. Here’s my weight loss reports for the last 90 days. Overall trend is great, but I do yo-yo around a bit. That peak on 7/1? That was my return from Stockholm. Ugh.90 day weight loss

For those of you struggling and at times kicking yourself for your own mishaps or might have even completely fallen off the wagon, I’m going to share my mishaps (what I call syndromes) and what I do to get past and keep going.

Mishaps first:

Amazing restaurant syndrome: We all know how much of a foodie I am by now. I’ve even confessed to my food addiction. I do my best to find work-arounds to keep from getting hungry by having healthy things on me at all times and picking hotels that give me good healthy choices on the menu. But, when you need to go out and eat with colleagues and clients, things get a little challenging when suggestions for Italian or that amazing steakhouse come up. I’ve put down a few dumplings and spring rolls at the Asian restaurants.  I’ve gone for the bratwurst and fondue in Germany. I had a fried chicken sandwich at KFC. There was also the night of wine and caramel apple pie. I’ll be honest, I’m happier with Italian and the steakhouse because I can easily get a big bowl of mussels in wine sauce, big salad, or a double order of veggies.

Jet lag syndrome:  This is more of a problem when heading to Europe. Arriving in the morning, even after sleeping on the way over, I am still out of sorts. While I’ve been known to hit the gym when getting to the hotel as late as 9:00p at night if state-side, I’m way too tired to do more than grab lunch, soak in a tub/stand under the shower, and crash while CNN international is on the television. The next morning it takes all I have to get moving and the best I can do in most cases is walk the city.  For what ever reason, while I book hotels abroad that have fitness centers, I never go in.

Airport/Airplane and Station/Train syndrome:  I’ve looked, believe me. The food options in terminals and the trains/planes are horrid. While I’ve found some information online to help me know what the calories of things are and I’ve even asked the concierge desks of United if they have nutritional info, it is simply not out there. The United lounge (yes, I still fly United) has this creamy pasta alfredo I can’t seem to not put on my plate. The Luftansa lounge serves hot dogs (sorry, sausages), amazing desserts and you aren’t bothered with bartenders – just pour your own glass of wine/champagne or grab a beer. The business and first class meals on flights are small, but I’m not convinced they are really that low in calories and fat. They certainly have a lot of sodium. And, when going international, Luftansa again knows how to keep you happy with temptations of various course selections, desserts, sorbet in between courses, chocolates and the ever-flowing drink. Amtrak is equal to this with the 1st class meals on the Acela, but there really aren’t that many choices to eat healthy from the café car. The Hebrew National hotdog is 150 calories according to the package, but I don’t think that really included the bun.

Recovery:

  • Mental adjustment: In the beginning I beat myself up about my mishaps. Tracking everything, there wasn’t anything I could hide from. My 1500 calorie days stared me in the face. My Apple Watch rings weren’t closed. I didn’t have the work-out dot above my rings. I could go into a mode where I got really restrictive and exercise manic. Less than 800 calories per day for a week and working out for 90 minutes. This made my hungry, tired, ultra sore, and not a nice person. I’ve since worked more on improving my self-discipline so that when I do go off the rails it’s not a big deviation and I’m mentally back on track come the next meal or when I wake up the next day. I have to almost meditate my way back to long term thinking to achieve my goals.
  • Food choice: I’m a better planner now. I know if I’m stuck in route for long periods or have meal-meetings then I need to adjust the size of my other meals or be better at my choices if there are better options. This means I eat a ton of salad on the road, and that is not at all my happy place. I also eat small amounts. I’m better at knowing the right portion size after months of measuring and weighing my food. So that piece of salmon on a restaurant plate is 2-3 times the size of what my portion should be. I cut that portion off and only eat that. Breakfasts might consist only of a yogurt, 1/2 cup berries and a coffee. Sometimes it’s only the yogurt or berries. Then I have more wiggle room in the day. So, even when there really isn’t a lot of choice on the menu for healthy eating, I at least find the best options, maybe ask for some slight modifications, but keep my portions in check.
  • Exercise: Getting my running game on these past couple months has made a huge difference.  I burn more calories, my hunger after running is low, and it absolutely clears my head better than machine work-outs. I like it better too because in the past if I traveled to a great location I may not have time to really get to the see the place. Now, I can throw on my running shoes and set out in the morning for a tour. I also seem not to have the same feeling of drudgery with my run that I do for other exercise. This means that even while jet lagged in Stockholm last week, I got my runs in each day (except the day I got sick). Lesson here is that upping my exercise offsets a slight excess of a meal and doing something I love means I will do it.
  • Read-out: I’m an analytic junkie about my numbers. Calories, macros, weigh-ins, nutrients, activity level, you name it, I play by the dashboards and drill downs. When I get back from trips, the first thing I do the morning after is get on the scale. So far, I’ve only had one trip where I actually gained weight, last week’s trip to Sweden. That said, within a couple days, I got on the scale again and was down 1/2 pound from pre-trip and then another 1 1/2 pounds a couple days after than. Why did this matter? Seeing the scale again in context of my efforts/behaviors and getting back to the routine once home provided both motivation and encouragement. My gain was most likely water, in this case. What I will point out is that when I did come back from this last trip I didn’t go to extremes when I saw the scale, I just got back on the horse.

There really isn’t any rocket science to this. It’s about excess in moderation. Inevitably, this is how we should be approaching a healthy lifestyle. While my goal now is fitness level and weight loss, I’ll be in maintenance mode within a 2-3 months. I’m a little girl and watching how much I eat, the choices I make and the amount and level of activity will always make a difference to me staying at my goal or going back to my chubby girl self.

In the end, killing any fatalistic thinking that leads to the inevitable unhealthy lifestyle is key. Pushing away thoughts that give permission to avoid exercise or eat rich foods everyday is also key. I wish I could provide and even capture the silver bullet to proper weight and fitness. But, the real solution seems to be the ability to embrace a life that balances religiously mind, body and food. Throw in a little spiritual soul and its just a little bit better. It’s just about loving yourself and showing it.

Official health living start date: 1/3/2017
Starting weight: 168.8
Current weight: 122.9
Goal weight: 115 (but shooting for 110 to have wiggle room)