Real Life Health

He's says Wheat Belly; I say Food Baby!

2012-02-02T17:59:00.000-08:00

It all started by my innocent download of a Netflix documentary entitled, "Fat Head" http://www.fathead-movie.com/. The events that transpired after have blown my pea sized brain in a million little pieces. Since watching said movie, "FH", I have ordered and read of one the three books; "Good Calories; Bad Calories". I am now reading "Wheat Belly" and will move onto "The Great Cholesterol Con" shortly.

This is a great read, but it took me a month to get through. The author does a great job reviewing the research, but sometimes it made it very hard to get through. I highly recommend it if you are interested in the "behind the scenes" reasons why we believe what we believe.

I'm just a few chapters in, but already can't put it down. The author begins by examining how wheat is processed, arguing that it may not even be suitable for human consumption. It sure aint the same wheat our great grandparents enjoyed. It may turn you off bread forever....already...maybe not forever...

I haven't picked this one up yet, but have reviewed the chapters a bit. It appears everything we knew about cholesterol also has another story...man, this critical thinking stuff is exhausting!

I believe there is a place in the Bible that suggests ignorance is bliss. I know it's there somewhere, I've read it. There is something to be said for ignorance...especially once you have read something that goes against everything you know to be true. This has been my experience with my own research into the evils of wheat. I'm sure you (the general you) already know this, but for some reason I didn't think it was as important to health as it is. Sure, my Naturapath suggested I cut out gluten, but I thought that was more of a joke than a real life suggestion. I mean, who would want to do that?

Now, I'm no biochemist, but from what I understand refined carbohydrates such as breads (and yes, most whole wheat, and grain breads are under this umbrella - I know....it shocked me too), rices, pastas, and potatoes (and many other foods) increase the sugar in the blood after ingestion. I believe the author of "Wheat Belly" stated that two pieces of brown bread had the same effect on the blood sugar as did a chocolate bar. God...what have I been thinking, I'd chose that chocolate bar any day.

Once the blood sugar has increased, insulin comes in to save the day and basically packs that glucose tightly into the fat cells. Nice. We keep providing the sugar, insulin keeps packing it away. Conversely, we stop spiking the blood sugar and not only does this NOT happen, but our fat stores are slowly used as fuel for energy and that precious little food baby is but a faint memory.

So since watching the movie, I have slowly refined my diet and have rid my kitchen (and myself) of breads, rices, pastas, and potatoes (this also includes chips and popcorn - my favorite thing....but no one will tell me I can't have a glass of red wine a night! They will have to pry it from my cold, dead hands.). I didn't find it that difficult really but what did suck was eating bread again without thinking about it. After a few weeks gluten free a pepperoni pizza found its way into my mouth and what occurred after that shall not be posted. Let's just say my pepperoni food baby was wanting out real bad. In fact, I was so sick I'm now motivated to never do that again. Very Pavlovian and very effective (not to mention too gross for a blog).

I apologize to all you scientist out there shaking your heads at my dismal attempt at explaining the biochemistry of it all...I tried my best. At any rate, I highly recommend these books. I'm fascinated by the research and why the food guide (both Canadian and American) has suggested breads and cereals when there is no research to say this is good for us. It's criminal really. Just as we were fooled into believing that being overweight or obese will lead to chronic disease (a load of crap); so to are we lead to believe we need so many servings of grains and cereals.

If you do decide to eliminate refined carbohydrates from your diet start slowly and be sure to replace it with something else. I have stumbled on a recipe for feaux rice that rocks and the same recipe makes the best crust for pizza along with bread sticks. I also offered a blog post on how to cook, plan, and eat well without spending too much time organizing meals. See "The Salad Days are Here". It includes pictures of the salads I have brought to work. My morning routine of making a cheese omelet with spinach and tomato along with making a salad full of avocado, olives, cheese, and last night's meat only takes me 10 minutes tops. Trust me...it doesn't take much to eat like this and "as God as my witness...you'll never go hungry again!" (Anyone? Does anyone know the origin of that quote? Any movie buffs out there?)

Before I end, I just want to highlight the fact that, in no way am I offering nutritional advice. I'm just a health promoter who has trusted the nutritionists too much and is now just understanding what healthy eating is all about. I just wanted to share that with you.

Thanks for reading!
K

Marshmellow Midsection

2012-01-29T14:29:00.000-08:00

Yup. This about sums it up.

Seriously. I'm feeling less than positive today as I peer down at my very own marshmallow midsection. Really. It's the only description that comes close to it. Before I go any further, I must mention I may have an explosive cocktail of hormones percolating somewhere which may make me a little sensitive (not to mention resembling that of a blow fish without the poisonous spiky things...although who knows, give me some time and I may develop some of those too).

At any rate, I am feeling what most of us probably feel when we make healthier choices such as changing the diet and getting more exercise....fed up. I'm not serving as a cheerleader for health at the moment, but I feel it necessary to post my disdain if not for just serving as a warning to others. I jiggle. My goal is not to jiggle. That blows major goats. It does make me want to search out a bag of Doritos, but the thought of eating a bag of Doritos kinda makes me sick. At least I have that going for me.

Is it age? Is it "the change"? Is it the fact I had no time (really....no time) to exercise last week? Whatever it is, I realize it is only temporary but it still feels crappy. I certainly don't resent how I'm eating or exercising..I love it...but I don't expect to look down at my belly and see it looking up at me with a smiley face (you know what I'm talking about). Stupid pepperoni and red wine food baby...but it certainly was nice at the time.

I'm just sayin' that no matter what I eat or don't eat or no matter if I spend time in the gym, there will be days like these where no level of elasticity will help. I realize it is only a fleeting feeling, but it still makes me want to search out the lunchtime lipo clinic. Of course,.my fear would be dying under anesthetic and the news headlines would read "Health Promotion Director succumbs while getting the fat sucked out of her marshmallow midsection"....Oh the embarrassment! I wouldn't be able to show my face anywhere again.

Whatever! Tomorrow is another day and I'll get back to the gym and eating well. Meanwhile, I'm experimenting with cauliflower as a replacement for pizza crust and rice. Did you know that if you combine 1 cup of shredded and steamed cauliflower with 1 cup shredded cheese and one egg (mix and flatten "dough" on a baking sheet with non-stick oil and cook at 450 for 15 minutes) you can make the most amazing pizza crust or bread sticks? Did you also know that if you shred the heads of cauliflower, steam it for 6 minutes and add butter, you have the best rice replacement ever!

You will love these cauliflower bread sticks and pizza crust....why should you make the switch from bread? Stay tuned.

Want to know more? Stay tuned.......(and by the way, thanks for reading....I really appreciate your time and comments).

Kathi

The (ultimate) Price for "Health"?

2012-01-26T11:34:00.000-08:00

This morning, as I trolled CBC.ca for the latest in health news, I came across a disturbing article about a woman who died as a result of a "detox self-help" program. According to CBC, the woman was a part of a group (who evidently paid through the nose) for the chance to wrap herself up in plastic wrap (after slathering on a thick layer of mud), sticking her head in a cardboard box, and sweating it out for over 8 hours in a heated room.....for the health of it. Now, the sheer physiology of this makes me wonder why anyone would do this - let alone pay someone to do this. Simply put, she baked herself, dying with a body temperature reaching 40 + degrees (the average body temp is around 35 I believe).

We are all guilty of searching for that Genie in a bottle. Unfortunately, anyone can call themselves a "Genie" (or in this case, "self help guru", "expert", "spiritual guide" or "counselor"). It still remains up to the buyer to beware.

It is a sad story, but again, it makes me wonder how these "self help gurus" get people to pay them for services so out of whack and are able to call it "self help" or "healthy". Is it charisma? Certainly, a snake oil salesperson has to have a certain level of charisma to sell something like this. But what about self responsibility? Where does that fit in? In this case, I would think it is an obvious fact that if you wrap your body in mud and cellophane and then place it in high heat (not allowing the body to dissipate heat through the skin) you will cook yourself. I'm amazed hers was the only death to be honest.

Another "self help guru", James Arthur Ray (of "The Secret" fame) was recently charged with manslaughter and (and given 6 years in jail). He charged (and people paid) $9k to sit in a 400 square foot sweat lodge. According to reports, he chided people for leaving as others were vomiting, burning themselves on the hot rocks, and lying lifeless on the ground. But hey...he was showcased on The Secret, he must know what he's talking about. Good luck to ya, Jim!

Is the search for "health" and "wellness" so intense that we are willing to shell out the big bucks and put our lives in the hands of some self-proclaimed expert? Don't get me wrong, I understand the benefits of alternative medicine and feel the government's lack of sanction is ignorant in many ways...but there is a limit to what is "alternative". Sweating it out in a body condom for over 8 hours is certainly not "alternative" but "crazy"...dontcha think?

Another side of the coin there is the motivational speaker. I was sitting in a presentation the other night where a women was paid money to give a talk on financial planning and women. Although she was educated and knowledgeable in the area and had her own personal experiences that many women could relate to, it was like watching a train wreck most of the time. The basic information presented was disjointed, hard to follow, and, by the look of the audience, nothing that held one's attention...yet people pay her to speak and participate in her workshops. Another weekend workshop I attended recently (and blogged about) included the "presenter" disrespecting those who refused to hold hands and hug everyone. She charged 2k a pop and was probably the most inexperienced and inappropriate trainer I have ever witnessed in my 20+ years.

I often wonder what motivates a group or business to hire a particular speaker. Is it only because their fee is high enough to impress? I was inquiring about a speaker the other day (for the business network I belong to) and he was charging $5,000.00 an hour? I'm sorry.... what? Although he is interesting, funny, educated, and experienced....it wouldn't matter if you were a superhero with mind melding powers, charging 5k for one hour, in my opinion, is downright greed. Please feel free to disagree. Maybe I'm totally out to lunch here.

As a professional speaker myself, no matter how "in demand" I could ever be (I can only dream of it), I wouldn't be able to look at myself in the mirror if I charged 5k an hour. In my opinion, there is a balance between giving back and sharing expertise while making a decent living. I am able to offer the participant an enjoyable, entertaining experience while learning up-to-date information without charging an arm and a leg. Unfortunately, there is a belief that if you aren't expensive you aren't worth it.

....perhaps that is why people will pay 18k to join a program where you get to wrap yourself up and bake for 8 hours. If it is expensive it is worth every penny.

Go figure.

K

I Sold My Soul...for Health Promotion

2012-01-25T16:54:00.000-08:00

I am so very sorry I haven't posted in a while. My "day job" has gotten the best of me (damn day job) and I'm teaching more days than not. Don't get me wrong, I love it when I'm busy and get to stand up in front of different groups of people (I missed my calling as a showgirl.. I wonder if I could get away with wearing the sequence outfits at work?) but I do miss my posts.

I was kinda thinking something a little more....modern with a lot more feathers, but the circuis would do.

Today's post is more of a follow up to another I posted a while back. I'm sorry, I can't recall the witty, yet informative, title I gave it but it was all about my "cognitive dissonance" around advertising my lifestyle program as a weight loss program. Because I know that weight loss programs are less successful in weight loss than health related "lifestyle programs", I was battling this internal fight in my head. Do I advertise weight loss and get people in the seats, or do I stick to what I believe and market healthy lifestyle change; risking another course cancellation ('cause let's face it...lifestyle change is waaaaay less sexier than weight loss)? I bet you can guess, by this post's title, what I did. Yup....I sold my soul and went for the weight loss slant. I even went as far as writing an article for the local paper advertising the benefits of my course and ending with a "oh...and by the way did I mention I also lost 30 pounds over the last year through these steps?".....the shame, the horror, oh the humanity. I lost sleep over it, I couldn't eat, my stomach was in knots......okay, not really, but you get the idea; I was stressed about it.

Well today was the first day of this course. Wanna know what happened? I bet you are just sitting at the edge of your seat just waiting to find out. We had a record registration of over 18 people. Never have I had this many participants. The hope of weight loss is powerful, and I had just exploited it (even writing this, I feel dirty). Of course, when I got them sitting down, I started in on how weight loss programs don't work, and exercise isn't a weight loss tool (I wish I had taken pictures of their facial expressions at that point). After reviewing the myths of weight loss we are now ready to focus on healthy lifestyle change (oh...and did I mention weight loss is a result of this?).

So far, so good. People left happy (a few scared but otherwise unharmed) and I'm looking forward to another fabulous class next week. Next week, after a week of self exploration and goal setting, we will be embarking on the first short term goal. I'm hopeful all will be successful but can't ignore the statistic that out of my 18 participants, 10.8 will drop out before the seven weeks are up. At least I'll be able to keep .2 of that last participant (I hope it is the talking end).

That's all I got!
K

I need a good kick in the bum!

2012-01-18T15:10:00.000-08:00

This was one of my favorite classes; "Thriller Fit". We learned
and danced the Thriller dance together for weeks. I never
had to peel my bum of a chair to get motivated for this one.

Seriously. I have been a fitness leader, in front of the class, jumping up and down with excitement for over 20 years (the last few years have been less jumping and more marching..but whatever). Yet I sit here in my comfortable office chair listing reasons why I shouldn't get dressed in my "gym strip" and march into the cardio room. It's cold. I'm tired. I can go one more day. If I don't go today, I'll work extra hard tomorrow. Sound familiar?

After all my experience, passion, and training I have as a fitness professional...I still didn't turn out to be one of those lovers of exercise. I do, however, jump out of bed if I know I'm going to a spin class or look forward to getting on my bike for a spring / summer ride...so what is it about today? To be honest, I hate the gym. I'm hating it more and more. In fact, my private gym membership just expired and I cancelled it. I walked out of that private fitness center feeling 100 lbs lighter...and didn't break a sweat. Wouldn't that be the best advertising for a fitness center? "Loose over 100 pounds by cancelling your gym membership!"

What is it about the gym that makes me sick? You could start by defining the smell. A mixture of cleaning solution, sweat, old workout clothes that haven't been taken home for a wash for months, and perfume. Don't you hate it when you are having a great workout and someone steps on the machine next to you and stinks of cologne or perfume? What the hell? I have fantasies about grabbing them and pouring my water on them....but I hold back.

This was my very favorite "Healthy Heart" class. They all look innocent enough.....

Then you have the scantly clad exercisers. These people drive me insane. The women primp and preen in the mirrors before taking a step into the gym and you know they have spent a ton of time coordinating their tanks with their yoga pants. They are wearing teeny tiny bra tops; baring their midsection then they complain that some guy has been giving them the eye ever since they walked in. Sorry ladies...I'm not "blaming the victim" but I do think an established dress code is necessary to avoid these show boaters. I dont' need to see your deltoids or rectus abdominus...please cover that up.

I'm standing on the left beaming with pride as I get my photo
taken with the two of my mentors. Oh..how I wanted to be
just like them. Just the fact I taught the warm up with them on
stage was enough to keep me going for the entire year!

The grunters are my favorite. We have a handful of men in the gym who literally grunt so loud you would think they are dropping a set of twins. Seriously, if I sat down to my machine and started grunting like that what do you think would happen? I'm pretty close to trying it. I understand the science and psychology around power lifting and muscle building and if you have to grunt like that...you're probably doing it wrong. The grunting is usually coupled with a really red face followed by a dropping of the weights that makes a noise so loud I swear I will pop an eardrum soon. God love their pointy little heads.

It's no wonder most people cannot stand this environment. The gym environment is one of the most peculiar to observe, to smell, and listen to. It's not for the faint of heart (pardon the pun). Although for now, as it is snowing outside and there is no way I'm going out there, the gym is my only option. So I still ask the question.....how the hell am I going to pry my ass off this chair?

K

Why are myths more believable?

2012-01-10T11:29:00.000-08:00

I have to admit, this one freaks me out
a bit. I just read the science reports on
the hilarity of it all, but still....it would
sure blow major goats!

Why would we much rather believe that the end of the world is coming on 12/12/12, than take the time to learn the facts? Why do we (general we) jump to the conclusion that wild salmon is better for us and the environment, than take the time to read the research on why it might not be? Why, with all we know about exercise science, do we continue to do sit ups? Why?

I'll admit, there are certain facts in my life that are based upon faith only because there is no science supporting anything either way. I believe in life after death. I believe in ghosts (cause, to me, they go hand in hand). I believe in karma and I believe there is life in the universe (why would I think we are the only planet in the entire universe with life?). However, when science can clearly state one way or the other, it becomes a puzzle why the general population lean towards the unfounded rather than the founded.

What we know about obesity is a great example. The literature states you can be fat and healthy; living without the fear of chronic disease if you eat a healthy diet and get some physical activity. However, general opinion suggests fat people are lazy, gluttonous, and need to "control" themselves more. It is also believed that overweight people eat more than the thin ones and this just isn't true. This isn't fact, this is judgement. Why? Why do we continue to judge, point and laugh, and even suggest obese people are less intelligent? To feel better about ourselves? I'm sure there is some truth there. Believe it or not, there have been "doctors" on TV suggesting that those who carry extra weight have brains that work less than the thin ones. Nice. Thanks for propagating the myth. Truly.

I read another article in our Times Colonist the other day that suggested "Fat people fall more often". I mean, really. Where does the money come from to fund such a piece of crap study. Do we truly need to know this. Is this really going to change the world or make us healthier or even motivate those people carrying extra weight to loose it 'cause they fear falling? I have to ask, how did they test this hypothesis? Did they (the brilliant minds of academia) come up from behind and give them a push? Were they followed around and noted when they stumbled or fell? And if so...were the observed offer a hand up by the observer?

The obesity "epidemic" is all about
shame and judgement without any
valid research to back it up. I mean, let's
face it, if fat wasn't bad there may be
no fitness or diet industry!

From fitness and nutrition to the apocalypse, we (in general) tend to believe facts that dramatize, pass judgement on others, or fit our own beliefs; there's no real fact involved at all. If you are going to move towards Real Life Health, you MUST learn (of course those that read this blog already practice this because my readers are smarter, healthier, better looking and have more friends...) to think critically about every health, fitness, nutrition, and well-being article or speaker or academic or health promoter you run into (or fall on....sorry, couldn't be helped). The rule of thumb for me is this; if the general population believes it to be true, there is a body of science that has suggested otherwise....now go find it.

Finally, I just gotta say....if you are still doing sit ups, Google "trunk stability exercises"...do your back and hip flexors a favour and just say no to sit ups!

That's all I got.
K

The Salad Days are Here!

2012-01-09T10:37:00.000-08:00

Over the past few years (two to be exact), I have worked hard at learning (and loving) how to eat healthy, well, and without over stuffing myself. As 2012 was approaching, I put together an eating plan that would incorporate more veggies and eliminate more refined carbohydrate (rice, pasta, breads, cereals, those really addictive Chinese noodles I could live on for the rest of my life...). So far...so good. I begin my morning with a vegetable omelet (thank God the latest research on eggs is positive) and have created a system where it takes as little as 2 minutes in the morning to put my lunch together. It's called...Tupperware.

I purchased a huge Tupperware container with a sealable lid (nothing is getting past this baby). I bought lettuce, shredded cabbage, spinach, Swiss chard, and all the veggies I could think of and chopped it all up. All I have to do in the morning is grab a handful, add some cubed cheese I have stored in another container and whatever leftover meat there is from the night before. In 2 minutes (and I'm not just saying that to impress you) I have a beautiful salad for lunch that will keep me full until dinner.

My system for healthy eating on the fly is this; make more meat or protein the night before and store it in a container to take with you for lunch the next day. You have your salad, cheese cubes, and whatever in one container and the meat in another as you travel to work feeling really good about yourself. Below is a series of pictures detailing what it was that I had for lunch. I have to say, I was well fed and feeling full after each one. I'm feeling more energetic and less hungry because of this change. Plus, it takes no time...just a little planning. I highly recommend it (and have been with the clients I have been working with lately).

This was a fabulous jumbo prawn salad made with leaves, 1/2 avocado, cheese cubes, veggies, and prawn. I prefer to heat up the protein first and place it on top...but you do what you want. It was fabulous! I placed it on my desk so it looked like I was busy and important.

This was a pork tenderloin salad. I have to admit, I was a little disappointed with the tenderloin as I'm still trying to learn how to cook meat well (I'm a recovering vegetarian with no experience). I'm going to cook it in the oven next time. It was still great and got me through the afternoon without any desire to eat my pencils or my admin assistant for that matter (just kidding admin assistant....sort of).

My attempts at seared tuna steak failed miserably, but the fish was still good. I think I'm going to stick with salmon, but I thought I'd give it a try. Warmed and topped on this salad was fabulous!

My absolute favorite salad of the week was the beef tenderloin (grilled). I could eat this one every time, but I'm adding red meat only twice a week max. I'm soooo starting my week with this one again. I felt like I was eating dinner at lunch. Needless to say, I wasn't thinking about food until dinner time.

The key to eating well for lunch, in my opinion, is to cook more than you need for dinner. Leftovers (as I have blogged about before) are the easiest way to eat healthy without having to spend more than 5 minutes preparing in the morning. Believe me, most of my clients value sleep over lunch prep and I have worked hard at trying to figure out a way to get around this...I think I have it, but there is a caveat attached. You must make dinner.

Every night, I cooked the meat and added a full plate of vegetables. From asparagus and broccoli to brussel sprouts and spinach, I steamed, roasted, and stir fried. Any veggies left would go in the same container as the meat and I would heat it all up and put on the salad at lunch.

If you are having a challenge with time and healthy eating, please give this a try. I promise you, if you have grocery shopped ahead of time and have the stuff in your house, making a dinner like this takes under 45 minutes if that. If you can't spare 45 minutes to cook a healthy meal.....I have a schwak of posts in this blog that examines the busy and stressed out life...you may want to check it out (no judgement!).

K

Stupid Wine!

2012-01-08T15:01:00.000-08:00

Sure, it looks all innocent standing their surrounded
by nature and grapes, but inside that pristine looking
glass is enough grape juice to make me want an entire
plate of supreme nachos all my own...demon wine.

Although my intentions are always good, I consistently find a wine glass in my hand around 8pm. What's up with that? During my graduate program, I cultivated quite the love/hate relationship with wine (I also gained around 20 pounds if I remember correctly). As far as my own personal healthy eating plan is concerned, my "deal breaker" is wine. I refuse to live life without it. The only problem I seem to have is when to say "enough". Take last night for example....

I bought this amazing, inexpensive bottle of "Copper Moon" from BC. I'm usually leaning towards Australia or Chile, but this one blew me away over the holidays (if you are looking to try something new...I highly recommend it). My intention was to have one glass for dinner with my man friend. As we got to talking, one turned into two and two into three and by the time the night was ending, so was the bottle of wine. What of it? What impact does one bottle of wine have over anything?

First of all, it is a fact that alcohol before bed interrupts your sleep (check - I dreamed of the end of the world all last night and got limited sleep for fear if I go back to sleep the dream would continue). It makes you pee (check - I was up all night doing just that). It also can make you bloated (check - all day today my work pants are so tight I'm looking forward to my big girl pants when I get home). So ya...wine has its' negative effects....but it's sooooooo good! Who cares if I'm lying on the floor squirming into my work pants? kidding..........sort of.

Yes, I collect the corks. I took this picture this weekend and realised just how much I have enjoyed the grape!

At any rate, something has to change and so my plan is to stay away from the grape juice for at least one week (kinda like a detox) and then slowly introduce it back into my life one glass at a time (per day and not per hour). I also read in one of those cheesy celebrity magazines (while on the elliptical machine try to dodge those irritating handle thingys) that alcohol can age you like nothing else can (well....besides chronic bitterness and anger). So if for any reason than to satisfy my vanity, I'm going to try my hardest to stay away from wine. I will most definitely keep you posted on that....unless I take to drinking in the closet (no, I don't have a drinking problem....I like to think of it as a life passion).

So because of my lack of self control, I have decided to switch to margaritas.

Ola!

K

PS. The Friday after I wrote this, I did switch to margaritas (two of them to be exact) after I had split a bottle of Copper Moon with my man friend. I'm evil and must be stopped.

SO....

I have made a commitment to myself not to have one drop of alcohol until January 28. I'll keep you posted...shouldn't be that hard?

January brings change...or does it?

2012-01-06T10:00:00.000-08:00

If you have made some resolutions,
I hope your list doesn't look like this.
This is most certainly a recipe for
failure and a disappointing 2012.

This is the month I have to work a little harder to find my favorite piece of cardio equipment unoccupied and wait a little longer for the weight machines. But it only lasts about a month. Unfortunately (or fortunately...depending on who's perspective you take) January brings change but most of it is temporary. People pile into the gyms and sign up for quit smoking programs with the sincere hope of making this year their year, but only a few make it (kinda like those little baby turtles that are born on the beach and have to make a run for it to the ocean before they get picked off by the seagulls). In fact, I can honestly say that within five minutes of a conversation with a potential "changer" I can tell if they will have success or drop off with the majority. "They" (statisticians and researchers) suggest that 60% of "changers" will fall off their wagons in 6 months. Honestly, I don't believe these people ever worked in a gym. Over my 20+ years watching people come and go, I think the stat is more like 75% and the timeline is more like 1.5 months.

So how does one really make a change this year that will stick? Even though "failure" is just as important as success when one changes a behaviour, you can get kinda tired of it (to the point of flailing your arms in the air and yelling some really rude word at an innocent passerby). If you have embarked on a lifestyle change (if you have started up at the gym again, cut out sugar, are eating more veggies, or are wanting to increase your overall health or lose those final pounds)....please trust that the suggestions I make are both from experience, education, and research. I"m not just pulling them out of my bum 'cause I'm bored....(just in case you were thinking that to yourself)....

Choose only ONE change and focus on that until you succeed.

You may want to exercise more and eat less, but I can promise you this won't last long. My suggestion, now that I know more about the uselessness of exercise on weight loss, is focus on the healthy eating. Start by cutting out something small for 1-2 weeks and move on to another. OR just start by focusing on smaller portion sizes. That, alone, may reap some pretty amazing results.

Begin exercise slowly and thoughtfully.

The wave of exercisers in January are all pretty much the same. They come in 5 days a week and go hard for over an hour. They exercise improperly (their form is incorrect or they don't know how to use the equipment safely) and they do too much, too soon, too fast, too hard, and injure very quickly or just become too tired to lift a pen. Begin with only 2 times per week! That's right. Only 2 times per week. Research suggests adding more exercise will lower your rate of success. Once you are able to keep that schedule for one month, add another day (and so on and so on).

You must enjoy your exercise program.

There is more research suggesting that if you don't enjoy your exercise you won't exercise (kinda a no brainer but whatever...). If you dread the gym atmosphere do not get a gym membership. Most people do because they think it is the only way to get "effective" exercise. You can exercise anywhere and anyhow. Dancing, swimming, hiking, walking, biking, marching in your living room, walking up and down a stairwell, clean your house or mow your lawn with gusto; there are many choices.

Change with someone else.

Again, studies show you are more apt to stick with it if you do it with a buddy. The only challenge with that is if you rely on each other for motivation and one person drops that ball....you're kinda screwed. You have to chose your change buddy wisely and for some people, that's also a challenge. But if you can do it..great!

Record as much as you can.

Record keeping serves a very important purpose in the process of change. It allows us to get a good picture of what is being done and what is getting in our way of change. If you record on a scale of 1-10 your energy level and find out for the last week you were a 4...something's up. If you are rating a 5 on enjoyment, you know it won't last a lifestyle...something needs to change. From what you are doing and eating to how you feel and think, it's all very important to note during the change process.

Be patient! Go slow! Think long term!

This is the number one rule in the change game. Do not give yourself until the summer to drop 20 pounds. Although you could certainly do it (and probably very safely) this timeline doesn't give you much wiggle room or room for lapses in behaviour. Lapses are learning tools and help us construct stronger and more palatable action plans. If you were to give yourself one year...now that will allow for lapses (temporary fall backs), relapses (long term fall backs), and for those times when you don't give a crap and all you want is a bag of Doritos and a tub of Chunky Monkey (not that I would know anything about that.....).

Falling of the wagon is good for your health and long term success!

That's right. You want to fall off the wagon so you may learn what caused you to fall off your wagon. For me, it took a good two years to learn about my own behaviours around food to finally lose 30 pounds and keep it off. Every time I peeled myself off my carpet and wiped the sugar powder off my face, I would examine why I did what I did and construct plans to ensure it didn't happen again (oh ya...it happened again...just fewer mishaps over the years).

That's it. These are my suggestions to keep you in the change process once the others are back to their "normal" behaviours again. As you can see, it's not the science of eating or exercise but the psychology of change that creates success (not that I'm bias or anything).

Again, if you have any questions or would like more information on this or anything else related to this subject matter, please feel free to email me or leave a comment below. I promise to respond within 24 hours.

The Fat Pill is Here!

2012-01-05T08:10:00.000-08:00

Finally! Hallelujah! Forget the pesky healthy eating and never mind the irritating exercise...the fat pill is on it's way to your neighbourhood pharmacy any moment now. How do I know? I just read it on CBC.ca. Here's the link if you want to read it yourself...http://www.cbc.ca/news/health/story/2011/12/29/fat-monkeys-chasing-cures.html

Evidently, this pill (or shot) known as "Adipotide" not only allows you to eat what you want and sit on your duff, but actually works on those ugly fat cells themselves! Pretty soon, there will be no motivation to eat your veggies and go for a walk as long as we are able to inject ourselves with this drug everyday. Finally! What a great time to be a rhesus monkey!

But wait! There's more! Not only does the primary researcher involved hold a financial steak in the success of this drug, he tackling this irritating obesity epidemic due to the fact obesity causes cancer! Wow...in what creepy, turned around world did he get that information from? Obesity and overweight doesn't cause cancer. It is certainly related to cancer, but just because you are overweight / obese doesn't necessarily mean you are getting the big C.

Are you picking up my sarcasm here?

I found this article on the CBC and as I was reading it I was seeing the future as if it was already here. We will be seeing a fat fighting drug within my lifetime and I'm sure, with that, we will see a decline in exercise participation rates and a rise in the demand for potato chips (I'm "tongue in cheeking" it..but you get the idea here). Research study after research study and book after book has debunked the mythology of obesity and its relationship to health. Why oh why do highly educated academic types continue to spend millions of dollars on finding a cure for something that doesn't cause anything? For the money? Yes. For the fame? Certainly. For the tenure? Most likely. But certainly not for the true health and well being of the population.

I wonder if this actually worked? I've heard nothing of it. Could you imagine the line ups at the drug store if this new drug is the real deal? I envision something out of a movie where people are climbing over each other to get at it.

You want health? Spend those millions of dollars on the programs that feed those in poverty heatlhful foods and not refined carbohydrates such as white bread, rice, and pasta. Market vegetables as sexy as we market Coca-Cola. Or invent a passive exercise machine that won't give you a deadly electrical shock to the heart..that will actually work (my nostalgic reference to Dr. Ho's magnificent electric belt). My guess is cancer rates and other rates of chronic disease would start to decrease more than the invention of a fat fighting shot in the bum.

...just a thought.

Of course, if I were to really think about it, and if there were absolutely no side effects whatsoever (short term and long term).....I'd probably stand in line for one of those shots too. Let's be honest...I'm as vain as the next health promoter.

K

Pale skin, puffy eyes, flat hair....oh my!

2012-01-04T10:31:00.000-08:00

Seriously. With all the pills out there
for every crazy ailment, why haven't
they figured out a pill to stay young?

Why is there a correlation between age and the number of times one has to get up and pee in the middle of the night? Should I know this answer? All I know is through no fault of my own (I didn't drink cups of water before bed) I was up once an hour to pee last night. I remember, fondly, the days of sleeping a solid 8 hours every night. Now it's a crap shoot (was that a bad choice of words?). What's up with that?

Then came the "getting out of bed" portion of my day; I remember it as if it were a couple of hours ago. Dragging my flannel covered ass into the bathroom, I looked into the mirror and saw an old woman; pale, blotchy, flat, and tired. Is this what health looks like or is this the effects of living in a rain forest in the middle of winter? As I showered, blow dried, and dressed, there was nothing I could do to feel "put together"...I continued to feel like the old woman who just got out of bed. The good news was my wrinkles were invisible due to the puffiness around my eyes (bonus...at least I had that going for me).

What is it about aging? I have slowly wrapped my head around the fact I'm turning 44 and soon I will be on the other side of my 40s. I haven't really felt the effects of aging that I hear about from others....I'm energetic, I don't creak, I'm not sore, I still have the maturity of an 18 year old (which is probably not a good thing) but....I'm starting to get hints that it isn't going to be too long before things start changing. Or is that in my head?

I know I have written a ton about how exercise and eating well helps slow the aging process (and I completely believe that and practice it as much as I can - when I'm not nursing a sore back or screwed up knee) but in the end....I do actually believe we age. Crap. I didn't think it would happen to me.

Poor superhero. I just know what he's
thinking...he's wishing he didn't use
permanent superhero suit paint.

It scares me when I think of how "the youth today" must see me. In my head I'm like them; I talk their language, listen to their music, understand (most of) their culture...but they still see me as their mother's friend. Oh the horror! It's funny, hey? You just don't notice aging until it literally hits you in the face on a Wednesday morning while you are prying your eyes open in front of the bathroom mirror. Stupid mirror.

How does this relate to health? I think the psychology of aging is more influential than the physiology of it. I feel old today and will probably move and look like someone near retirement age. Tomorrow, I may bound out of bed and feel 35 again (...what the hell, it's my blog, I'll say 25 again). Intellectually, I know that age is all in my head. I have met some very interesting and vibrant 75 year olds who didn't strike me as "old" so why am I walking around my day feeling 85? It could be that I haven't seen the sun for a week or work hasn't really kicked in yet. Perhaps I need some fresh air or a good run outside? Whatever the solution, this feeling will be back and I will slowly transition into middle age (somewhere around 55 is my guess...there is NO WAY I'm middle aged at 44....NO WAY!).

For those reading who have already gone through this transition from youth to middle age I'm sorry I never appreciated what you may have gone through. For me, there is a feeling of loss with age that is mixed with a sense of accomplishment and self confidence (coupled with anger, bitterness, and the urge to wear leg warmers and skinny jeans again). There should be support groups for aging or a special opportunities to save money or.....wait a minute....don't seniors centers and discounts do that already? Now I get it!

That's all I got. Now I must go to the store and grab some Clairol for my skunk stripe.

K

Okay. I have found my new role model! Love that
bathing suit! I do believe aging is about atiitude.

"Changing Your Lightbulbs"

2012-01-03T10:34:00.000-08:00

I never really appreciated the
beauty of a light bulb as much
as I do at this moment..........

Over the past six months, I have been acclimatizing myself to increasing darkness as one light bulb after another slowly burns out through my house. It got to the point of using my iPhone's torchlight to see down to the garage in the mornings as I navigated the stairs in my (fashionable yet senseless)high heels. What I do out of sheer laziness and procrastination is beyond my own belief sometimes.

Yesterday, for some strange reason, I got motivated to finally go to the store and get light bulbs. When I got home, I immediately placed one in every lamp and stood back admiring each room (now that I could see it clearly). It amazed me at how I adapted to the dark. At any rate, I sat on the couch with my man-friend watching an episode of "Breaking Bad" (flippin' brill by the way) glancing now and then at the soft illumination of my living room. I never realized how nice it was in there. My office space looks amazing with the desk lamp highlighting the book shelves and furniture. Why didn't I do this sooner? I feel like I have a new house!

Of course, I soon thought of this as a great change analogy and had to blog about it today (since this blog began, I'm always thinking of life events in terms of blog posts...go figure). If you think about it, making a change in life is pretty much the same as changing a light bulb. We manage somehow to adapt to things like increased body circumference, pain, feelings of darkness, and complacency with the same seamless transition as we do when a light bulb burns out. It isn't until we make changes like eating more veggies and less crap, going for a walk, or talking to someone about our sadness that we realize we have been in the dark all this time.

This was me not too long ago. I thought I was happy living in the dark. I didn't know how dark until there was light (whoa...that's so existential).

Isn't there some sick story about a frog in a pot of water that relates to this? The frog will not feel the water slowly heat and boil until it's too late. Life without change is kinda like this (without the demented cruelty to animals theme...I hope). Any little change towards the proverbial light will promise positive results and only lead to further change. It's kinda like a snowball starting out as a pebble and ending up as a boulder.

All I can say is I'm really excited about going home and turning on my new lights. Meanwhile, I'm looking forward to my first spin class of the year. I have made it my mission to participate in two a week. I also went out and bought a very large Tupperware container that is now full of salad. My second mission is to bring a salad to work every day and top it with the meat cooked the night before. Last night we enjoyed the best beef tenderloin ever and tonight it's all about prawns. Although this may be another post for another time, I highly recommend doing this and can promise it takes almost no time...just a bit of planning.

This is what (I think) I know...

2012-01-02T17:32:00.000-08:00

What do I know? I know there's
nothing like a mince meat tart
and a glass of Australian Shiraz.

Happy 2012! Do you feel any different? I don't....just a little softer and more dopey. Sitting around eating crackers and cheese will do that. But I do I regret any of it? Whatever! As I was sitting around the cabin (yes, me and my man-friend cozied up in a cabin for three days on an island off Vancouver Island....no phone, no TV..only a jacuzzi tub for two) listening to music and reading, I came upon a song on my itunes list called "Everybody Wear Sunscreen". Remember that one? I think it came out in 2000 and was written by a women who addressed a high school grad class. It was so cool they made it into a song. Anyway...if you haven't heard it...put that on your "to do" list.

It did start me thinking about the list I would make after my 43 years on earth. I mean, what have I really learned and what could I pass on to the grad class of 2012 (should by some miracle of God, I ever be asked to address such a group). What would your list be like? So far, this is what I know....

Life isn't a series of compartments.

What I mean is life isn't about graduation, then university, then marriage, then kids, then career...yadda yadda yadda. Life shouldn't be based upon stages or compartments but be about doing what is right and true for you (oh God...sorry about the Oprah-esque feel to that last sentence). Go to school in your 50's. Have kids later or don't have them at all. Don't get married and feel really good about it. Move. Change jobs. Whatever you do...don't get mired down in so much debt that you trade things for choice!

I know I waited until I was 40
to find the perfect guy...

Become self-aware as early into life as possible.

The people I tend to respect the most are those that are able (and eager) to examine their own beliefs and judgements. They aren't afraid to examine some of the tough stuff to get to living well. These people are the happiest, most well adjusted (if that's the right way of putting it) people I know. Do not be afraid to face the sadness and the fear...they will lose their power if you look straight at them.

Do not buy into what pop culture is selling.

It has taken me 43 years to learn this one, but I think I have a stronger grasp on it now. I don't know if it is because I'm older or if it's because I got rid of cable, but I no longer work towards being like someone else. I don't spend a fortune on the latest wardrobe or worry about the latest wrinkle on my face because I'm told old means unattractive. In fact, I'm pretty disgusted by what's on TV now and who people are paying attention to in the news (i.e. We all know what the Kardashians did last week, but did you know there were two new countries added to our global map this year?). It's exhausting trying to keep up with what the media tells us to be like, to look like, to earn like, or to talk like so why are we doing it? We would be happier, wealthier, more aware, and less depressed if we turned off the noise.

Everyone is after the same thing in life.

This one I still have trouble remembering sometimes. No matter how grumpy, mean, pushy, aggressive, or just plane toxic someone is, deep down I believe they (just like us) just want to be loved, accepted, and be happy. Unfortunately, some of us don't know how to express it or how to overcome the sadness we are feeling. Mean people are sad people (of course there are the few that are truly just sociopathic...but they are few and far between...I hope). As much as I can, I try and remember this. If you have read my post entitled "why can't we just get along" you will know I struggle. It's hard when others don't like us, but we will grow into stronger people if we overlook the bad in others and remember the good (um...ya...I'm aware I am sounding like a fortune cookie...sorry 'bout that).

I know all I have to do is go for an
ocean walk and I feel better.

Just move your body and eat some vegetables and you'll be fine.

This one is just coming to fruition with me. After reading, researching, practicing, and making my own changes in life, I have finally come to the conclusion that when it comes to Real Life Health, moving a little and eating your veggies (along with some laughter and attention to stress management) you will enjoy a healthy life. You may not be the size you want, but health is NOT about size. Whatever you do, do not get sucked into those people telling you you "should" do this exercise or you "should" eat that food to lose this pound or get that look. It's all a bunch of CRAP! If I know one thing in life....I know this. Wait for it, it's all in my new book.

Actions really do speak louder than words.

There are a lot of great talkers out there. People who would have you believe they are the role model for health, success, wellness, spirituality, and the like. What I have learned is those that talk your ear off about all the great things they do for themselves and others rarely live up to their stories. Conversely, those that rarely talk about what they do tend to do great things. Unfortunately, it's hard to make a living for yourself if you can't sell yourself.....this is something I still have to learn.

On that note, I realize I have more lessons to learn than learned lessons (such a deep bumper sticker phrase) and for that, I'm excited to move into the new year. I always feel like a kid on Christmas eve when a new year starts. What's going to happen this year? Who am I going to meet? What great events will occur? What catastrophes are coming our way? What kind of person will I be next year? ....................I guess I'm going to have to wait and see.

Happy 2012. I hope you all find happiness no matter what your size is, or how you look, what you own or don't own. I hope you give the people you pass by on the street a smile and are kind to animals. I hope this is your year to find what makes you the happiest no matter how crazy others may think it is. I hope you find and/or keep the love in your life and give that love to as many people as you can.

Since my cat died a few months
ago, I have sort of "adopted"
Kyra as my own as much
as I can. She's my man-friend's
Husky and has a way of perking
me up when I'm feeling sorry
for myself...as animals do.

NO.....I"m not drunk, it must be all the refined carbohydrates I've ingested over the past 48 hours. I promise, it won't happen again and I will go back to my cynical self in no time. But I was serious about the being kind to animals part.

Losing Weight without Losing Your Head!

2011-12-30T11:10:00.000-08:00

This is my latest "can't-put
it down" book. It's a bit of
a heavy read, but if you are
interested in nutritional
research and the history
of why we believe what
we believe...pick this up.

I hope you are having a restful Christmas holiday. I have to be honest, I'm looking forward to getting back to "real life" as I feel like a tick about to pop with all the crap I have inhaled over the week. My sister's place was peppered with chocolaty land mines as I tried so desperately to navigate around them...with little success. I had caramels and chocolate for breakfast (it seemed like such a good idea at the time....).

I have also had a lot of time to read and research the latest and greatest related to my line of work. Sometimes I believe that ignorance really is bliss and this is certainly one of those times. I have been reading "Good Calories; Bad Calories" written by science writer Gary Taubes. It has blown my mind and changed my way of thinking about nutrition and exercise as they both relate to weight loss. I have to admit, I have been a believer in "low fat" and exercise to maintain (or lose weight)......not anymore.

In consideration of the fact that many people are starting to ready themselves to eating more of the good stuff and exercising (something that I know many people dread) to lose weight, I think I may have some good news (and perhaps a little bad) for you......

I highly recommend this DVD
for anyone interested in taking
a critical look at nutrition. It's
also very funny and entertaining.

First, when it comes to changing your diet the key to shedding poundage is getting rid of the refined carbs (pastas, rices, breads, crackers, chips, tortillas and all those comfort foods). I know they are loved, worshipped, and there for us when times get tough, but they do promote fat gain. If you can limit your intake (especially if you are one of the many that has a passion for bread) you will be seeing some positive changes. Add more vegetables! Learn to cook them, stir fry them, steam them, add sauce to them, love them, and embrace their nutritional goodness! You can't achieve weight loss unless you become friendly with veggies!

Cook with meat! There....I said it. Me, a vegetarian since the age of 12 just grilled her first beef tenderloin steak at home for the first time in my life. Why? Because I'm tired of being tired and I thought I might give eating meat a try. I'm choosing local, lean, and small servings (the size of a deck of cards) but OMG...did I love that steak the other night. My personal plan for the new year will be to add meat every night to veggies (beef, pork, fish, chicken, seafood) and cook enough to add to a salad for lunch.

Toss the bread and pick up the broccoli!

I used to think that anything fat free (but sugar loaded) didn't contribute to fat gain. I used to think that pasta was a health food (of course, I was in my 30's but still....). After reading this book and researching myself, I understand that fat isn't the enemy. In fact, there is much research suggesting a diet that includes saturated fat (animal fat) is a part of a healthy diet (yes...healthy!). Of course, not being a biochemist and/or nutritionist, I am not telling anyone to drop their breads and cereals and fill their plate with meat, cheese, and butter - but I am suggesting that the research is all about the benefits and not the evils (like I have been believing all this time) of saturated fat.

We have certainly cultivated a fear of fat over the years (I believe one of the first "fat loss" books was written in 1850) and there are many reasons for that that I won't get into now. Ironically, it's looking like all this fat free, highly processed food is making us fat! Not only that, research also tells us that obesity and overweight is NOT due to sloth and gluttony but to genetic factors we are just starting to understand now (so no more judgements of self and others...fat is not about overeating and laziness!!!!) Wow, eh? That's going to be a hard pill to swallow in the fitness and diet industry.

So what about exercise for weight loss? Again, research suggests that the more calories you burn through exercise, the more the body requires it through nutrition. Therefore, if you burn 400 calories on the StairMaster, you will find a way to eat 400 extra calories after (and that's not hard...just a few pieces of bread or a muffin will do the trick). In other words, exercise does not decrease the appetite (like I learned through all those years of Kinesiology) but increases the appetite! Duh...I know...I'm a slow learner.

Exercise is NOT a weight loss tool!

The benefits of physical activity definitely makes it worth your time (increases in muscle and bone strength, maintains agility, balance, alertness, increases heart strength and overall health...just to name a few great things). But as a weight loss tool, exercise falls short. This is great news for you if you are dreading the gym next week.

So if you are considering a lifestyle change, maybe losing a few pounds, my suggestions to you are this;

1. Slowly begin to eliminate the refined carbohydrates (a.k.a. sugar) from your diet.
2. Do not use exercise as a weight loss tool. Use it as a way to increase your health.
3. Research this stuff yourself. There are so many ways to get reliable information now anyone can do it.

Yup. It was hard for me to see this at first, but the more and more I read and understand nutrition and the effects of exercise on weight loss, the more I understand the myth about exercise. Exercise (like everything else) is about balance and health...not about 60 minutes of crazy-ass cardio with a 45 minutes in the weight room.

I highly recommend "Scholar Google" (you can find this if you go to the "more" link where you find "images"). I also recommend the DVD "Fat Head" and the book "Good Calories; Bad Calories".

Unfortunately, the average weight loss regimen will likely involve cutting the fat out, eating bran flakes for breakfast, and going to the gym as much as possible. This will only lead to increased hunger, decreased energy, a growing hatred for spandex, and the feelings of discouragement when the results don't match the expectation.

Over the new year weekend sit down with a pen and a notepad and construct a healthy menu plan for your week. Once that is realistic and includes your busy schedule. In addition, plan to go for a walk two days of the week. Keep to this, and I promise, you will feel better in your body and your jeans.

Happy 2012!
K

Please Enjoy the Clips!

2011-12-21T17:40:00.001-08:00

I just thought I would add three of my favorite Christmas clips before signing off for a while.
Enjoy!

K

Elf Dinner Scene (spaghetti w/ syrup, and pop belch) in HD

2011-12-21T17:39:00.000-08:00

As I have mentioned in my last Christmas post "Eat Cake for Breakfast" do what you want without guilt or regret (within limits of course). Perhaps this fabulous clip from "Elf" will offer up some good suggestions (if anyone out there can belch like he can...you gotta leave a comment).

I particularly appreciate his penchant from maple syrup.

K

A Christmas Story - Tongue Stuck to Pole

2011-12-21T17:34:00.000-08:00

This is my favorite clip from my favorite Christmas movie "A Christmas Story". If you haven't seen it, download, rent, or borrow it asap! Please head this young man's misfortune and never do it on a triple dog dare!

K

The Amazing Grace Christmas House - Holdman Christmas

2011-12-21T17:26:00.000-08:00

This is worth a re-run. I pulled it from my video clip archive and thought you may like it. It sure energizes me when I need it! Enjoy!
K

Eat Cake for Breakfast!

2011-12-21T17:17:00.000-08:00

I don't know about you, but I have limited patience for the "stay healthy at Christmas" health promotion messages. Last year, I wrote a blog post entitled "Leave Santa Alone" that detailed some of the examples of demented health promotion dictatorship as they ripped Santa a new one. Santa needs to loose weight; Santa needs to cut back on the cookies; Santa needs to slow down....yadda yadda yadda. At work, I get sent these articles from "headquarters" that detail how you can avoid gaining weight over the holidays. Eat from the veggie plate first and then limit your sweets later. I mean...come on...is that Real Life Health?!

Who the hell cares if you gain weight this Christmas???? In the big picture, is a couple of pounds really going to make a difference? I'm speaking for those who look forward to the big Christmas spreads with family and friends. If you choose to maintain your balanced eating habits over the holidays, all the power to you, but in reality many of us will bust a gut over the next few weeks and what of it? I have my sweatpants on standby as I type.

My final post before Christmas offers an message of health promotion for the holidays that may be a little different than the norm. Enjoy yourself, enjoy the many delicacies offered during the holidays. Have that second glass of rum and nogg (as long as you have a designated driver), say yes to seconds and no to veggies (if you would rather have another piece of fruit cake). Whatever you do, do not feel guilty that you are enjoying the fabulous feast at Christmas. Go for a walk or don't. Enjoy time with your family around the fire wearing elastic waistband pants. Don't ever "should" on yourself during this festive season.

Once we all wake up from our carbo-comas and dust off the powdered sugar, we will - once again - get back to reality and continue our journey towards healthier eating (I speak for myself here). We will go for our daily exercise (or at least try our hardest), we will eat less sugar and more broccoli, and above all - have patience with ourselves as we continue to make healthy changes. But for now...let's just celebrate the fact that we are alive and well and about to enjoy sticky toffee pudding or homemade caramel or egg nogg (straight up).

I want to thank you for taking the time to read my blog. I have enjoyed reading your comments and watching my readership take off. I enjoy making fun of health promotion and fitness because really....that's all you can do is laugh. If you know of someone who is beating themselves up for eating "poorly" or feeling guilty about laying on the couch rather than going for a walk, please forward my blog to them. The one goal I have for writing this stuff is to send the message that no matter what you choose to do in life, you are okay (and, damn it, people like you). I"m not looking to sell anything or gain clients from this blog, just to spread a different message of health promotion (and, hopefully, make someone laugh in the process).

Indulge, have seconds, eat cake for breakfast, and don't regret a thing!

I wish you all the best for the Holiday Season. I hope you are able to enjoy time in your PJs. I hope you have the opportunity to eat cake for breakfast. I hope you laugh until you pee yourself (well....maybe not to that end, but you get the idea). I hope you feel love and connection. And, above all, I hope your time is safe and comfortable.

All I want to do is sleep in, sit in my flannel PJs, eat chocolates for breakfast, drink flavoured coffees, make eggs and turkey bacon and watch a movie that keeps my attention the entire time! Suck on that health promotion!

Merry Christmas!
K

A "Happy New Year" Deconstructed

2011-12-19T10:24:00.000-08:00

I am not a negative person...I just have a tendency to look under the rock (so to speak) at all the little "bugs" that can be found when we think critically about our traditions. I'm not about to criticise our holiday rituals or tear apart why we do the things we do. I am, however, interested in the messages of the new year we hear in the media and out of the mouths of many health promoters and change specialists alike.

This is a great example of "good intentions gone bad". If you have read any books on narcissism, you will understand what I mean. In reality, we aren't unique or special...but that doesn't make us a collective bunch of losers either. It just is. A child raised to believe she is unique and special, will be expecting unique and special things in life (and suffer the shock and depression when it doesn't happen). Some may think this is negative, but Real Life Health is about reality. The reality is we are all the same..but different.

The messages usually focus on change; change your thinking, change your life, change your body, change your hair, change your attitudes, change your clothes...you get the idea. I continue to find it fascinating when "we" (the global we) support writings (usually through email or on our facebook page) about "being good to ourselves", or "appreciate every day like it was our last"...you know the kind. These messages are usually found on those motivational posters that I love so much. Personally, I prefer the demotivational posters because they lean towards reality more than fantasy.

But what does it really take to "appreciate every day like it was our last"? Well....lets take a look at that. Our society is based upon a linear concept of time. We have a past, a present, and a future (of course the quantum physicists suggest time is fluid but if I go into that more, my head will explode). Stress is based upon our future events (usually). We stress about what may happen but this is a perceived stress and not based upon reality...and that's the burden of being human. We worry about tomorrow (so suck on that Fleetwood Mac!). Although it is possible to "be" in the present, it does take practice....and in this high paced culture of ours...who the hell has the time?

I don't have the time to find a secluded beach, rent a horse, and walk it at sunset. I try to savour the moment, yet I'm always thinking of what I need to do when I get home. Ironically, we all desire change now and most never consider the process of change the journey. I think we would all be more successful at change if we lived a little more like this guy and enjoyed the journey as much as we think we will enjoy the end result.

So when our society supports (and even celebrates) the busy, the rich, the beautiful, the athlete, and the I.Q. of whatever super smart is, it is no wonder why we focus on the future and not the present. We have been socialized to think ahead. When yogis, counsellors, health professionals and the like start going on about shutting off your mind and being in the present...you can see what a bitch that may be for most of us. Although I believe and practice self responsibility, I also believe we are the product of our society....big time.

Take those that desire "world peace" what I think we need more of is "world education". With education comes peace. For the messages of "love they neighbour" what we really need to do is "love ourselves" 'cause you can't truly love anyone else unless you love yourself. A great party game would be to take all these well-wishes and translate them into real life messages. I think you would find "bugs" in all of them.

Okay...so this is assuming that "the heart" is unencumbered by the unexplored hurts of our past. The heart can "see beauty and love" when the heart is open and free from pain and sadness. The reality is that many people (if not the majority) are the walking wounded; going about their day in a zombie-like trance unwilling to stop and examine these hurts. Many are adult children still clinging to painful memories that inevitably shut down the heart and make it virtually impossible to see beauty and love. Very sad and very realistic.

....and that's all I have today. It's the Monday before the Christmas weekend and I have a caramel / Visa hangover. I hope you are nearly finished your Christmas shopping, crafting, or baking and ready to sit your bum down on your cozy couch, wrapped in a blanket, with a cup of something hot and a good movie (at least that's my own wish for me).

K

Beware of Wishful Shrinking

2011-12-09T13:22:00.000-08:00

Changing your eating behaviour will
be more successful than "dieting" to
lose those pounds. If you can't keep
it up for life, don't start it in the
first place.

January is coming up fast and furious as we enjoy the holiday season and all it offers. From pecan pie and mince meat to shortbread and fruitcake (I know most people hate it and make fun of it, but I could start a long term romance with it one no problem). December is all about living now (and paying later). That is, if you are one of the many getting ready to start "afresh" in the new year.

As you may or may not know, the most commonly cited statistic on "sticking-to-it-ness" (yes, it is an academic term) is around 60% of those who attempt a program will fall off the proverbial wagon before six months. Over my 23 years working in this biz, I say it's a lot shorter than that. So what's up with the crappy stat? More importantly...how can you not become a crappy stat?

Does this ring any bells for you? January hits and so does your fabulous resolution of working out (hence your new shiny gym membership - and sparkling running shoes) and eating well. Your goal? To loose 10 pounds by spring. Monday comes, you pry yourself out of bed earlier than no human should ever have to get up, go to the gym, eat your post exercise Wheaties and go to work feeling on top of the world. Things are going to be different! You are going to be different!

For a couple of weeks now, you have kept to your schedule of exercise and healthy eating. Your confidence is rising, your sense of mastery and control is increasing....you are on fire and there is no way you are NOT going to look uber fabulous by Spring (not to mention all the amazing spring fashion you will indulge in).

One of the most common resolutions is losing weight and getting fit. Unfortunately, by focusing on such large goals and "biting off" more than one can chew (pardon the pun) most of us fall back into our comfortable behaviours in no time. Start slow. Chose one goal and get specific with it. HOW are you going to lose weight? WHAT will you do to eat healthy? How are you going to do this without falling off the wagon again?

By week three you are feeling a little less than motivated as the scale and mirror are not showing the results of your sweat, sleep deprivation, and junk food abstinence. Your energy level seems to be bottoming out as you struggle to keep it together for the sake of your goal achievement. Your heart is in the right place (even though it feels like it is being eaten by a stomach that is craving more calories) but your body is weak. Suddenly you feel a pain in your knee...then another in your back...and all of a sudden you start hitting the snooze button more often than not until your early morning workouts become just a faint memory of some silly goal you created months ago.

Sound familiar?

If it does do not let that stop you from making the same goal this January...only do it differently. Start slow and only go to the gym twice a week for a month. Slowly reduce small diet items from your day like one less cream in your coffee or a small coffee vs. a large one. Make your initial changes for one month and if that is successful add another day of exercise and remove something else from your diet. You may want to focus on serving sizes or finding ways to snack on nutritious snacks vs. junk (although "junk" is really a judgement word; what's junk to some may not be junk to others).

At any rate, do not fall prey to the belief that weight loss has to be fast. Usually if it is it won't last anyway. It is in your best interest to move slow and steady towards your goal. While you may not achieve it in the spring, you will surely achieve it over the next year (and don't call me surely...he he). Be aware of "wishful shrinking"; that strong desire to be thin that tends to override all sense that is common and leads to no good.

Don't be statistic!

K

Joining the "ranks" of weight loss programs....

2011-12-09T10:13:00.000-08:00

I do understand weight
loss (or the promise of
it) is a great incentive. But
what happens when it
isn't achieved?

Well, I've finally succumbed to the pressure of popular culture. I realize that I cannot compete with all the sexy weight loss programs out there so come January, I will be joining the ranks of weight loss programming. Has hell frozen over yet? Did I just see a pig fly across the sky? I feel sick about it.

If you have read any of my blogs on weight loss you will already know my rant is all about health versus weight loss for life long success. Weekly weigh-ins can depress and stress people out when they don't see the number they expect, cutting calories without attending to proper diet can also leave an otherwise vegetarian craving a big fat piece of cow (not that I know anything about that...I'm just sayin'). I'm not a fan of the "biggest loser" programs or weight loss competitions in the office (although all of the above keep me in business as people walk through my doors defeated and looking for something that they can maintain). At any rate, to get them in the door, I must suck up my convictions and make my message of weight loss as sexy as humanly possible. So how should I do it? What should I call it? How can I attend to my own approach while attracting as much people as possible?

God I love this man/woman! She does
everything wrong, but she is hilarious
when she does it!

It's a truth I can't deny...people want to see results. They want to see the needle of that scale move to the negative or the tape measure cinch further to help motivate them to continue. I understand this but my question (and something I do keep myself up at night thinking) is how do I merge the need for weight loss results and the commitment to health and life long change? Is it even possible? I could create a snazzy title like my favorite skit from the show "Little Britain" like "Fat Fighters" (I have a clip from it under my "clips" link on my homepage...check it out) and offer sensible weight loss in a supportive environment. I could offer the usual 6 - 8 week program that would ensure positive results, nutrition and exercise education and the peer support needed.

The problem is I know that most programs like that fail to make permanent change. The only way to ensure (or at least increase the probability of) lifetime weight loss is the dedication of more time for change and the focus on health (okay, now I'm sounding like a broken record). At any rate, I must create a program for January that competes with the most enticing and sexy weight loss programs in our community but keep the theme of health and life long change alive and well.

I realize this is what we have come to think of when we think of diets and weight loss, but this is sooooo not the program I want to offer. Doesn't this look boring and unrealistic. I'm getting hungry just looking at it.

If anyone has any suggestions, I would be very happy to hear them. Otherwise, I will get back to you on what I have come up with.....(this should be interesting).

Have a great weekend.
K

Hunger or Habit?

2011-12-07T10:08:00.000-08:00

Many of the people I have worked with over the years have one common challenge among them; late night munchies. Who doesn't get the late night munchies at one point or another? The challenge comes when we are craving something sweet or salty and it just so happens we know where we can get our hands on a nice bag of chips or chocolate. Once we get to this point, all hope is lost as we make deals with ourselves and talk ourselves into moving towards said stash.

The reality of the late night munchies are two fold; you are either truly hungry or in the habit of eating at that time of night (perhaps due to extreme boredom or sitting in front of the TV). At any rate, if weight loss is a goal of yours, a plan must be created to effectively overcome this very challenging barrier.

The first step in making a change is evaluating the reason behind the munchies. If it is hunger, I suggest you examine what you have for dinner and make the changes tomorrow night. If you just ate a plate of pasta with sauce, there's no doubt you will be hungry later. If you combine some protein (lentils, meat, legumes, soy) with some whole grain and lotsa veggies (reader beware: I am soooo not a nutritionist, but do understand the basics of it...I'm just sayin' in case there is some nutritionist reading this and yelling at me).

At any rate, it is what you choose to eat for dinner that may influence your hunger later on. On the other hand, if you aren't really hungry why are you craving that evening snack? That's the question. My suggestion at that point is to pull out your journal or a piece of paper and write down some thoughts about this. What would happen if you kept yourself occupied? What if you read a book or went for a walk? How can you break this habit of late night eating? It's completely do'able; it just takes time and some personal introspection.

So...what if you are hungry and need a snack? I have listed a few great snack ideas below that won't load on the extra calories but will (hopefully) curb your cravings.

For the Sweet "Craver"...

I have taken this directly from "Beth's Journey" blog and highly recommend you visit her for more healthy (and very fun) recipes. This is obviously completely easy to do and would serve as a healthy night time snack. You could use any nut butter, but I believe this is peanut (if you have yet to try almond butter...I highly recommend it). Click here for more information on Beth's blog...http://bethsjourney.com/

Here's another option using a banana (but any fruit could work). You could also substitute the chocolate spread for nut butter (but who the hell would do that???) You could use Nutella or something equivalent. Just be sure your spread is thin and only for that hint of chocolate. If you are like me and have no self control around chocolate spread....just move on...there's nothing to see here.

I may be pushing my luck with this one, but there is nothing wrong with enjoying a few pieces of really good chocolate combined with a few nuts or strawberries. Get the good stuff and place about two squares (as long as they aren't big ones) on a plate with your choice of fruit and a few nuts. Again, no chocolate willpower....keep scrolling down.

I realize I have a theme going here, but stay with me. Strawberries or any fruit with a dip or tiny spread of something (in this case chocolate) is also a fine snack option. The key is good chocolate or whole ingredients and to limit portion size. Three to four of these would be fine...the entire bowl; not a great idea (if you are trying to loose a few).

This is also a great idea, but I would suggest using a smaller cup or bowl. Try one tablespoon natural yogurt, a layer of fruit, perhaps a small sprinkle of cereal or oats (granola is loaded with calories and fat so to stay with our theme of lower calories at night...I'd suggest a sprinkle of whole oats - like what you use in oatmeal). Then add a small dollop (love that word...that and drizzle) of yogurt to top it up.

This one has to be my favorite. One piece of toast (whole grain, "squirrel" bread, or something that is going to give you some good stuff - not "brown" bread or white) warmed or baked apple slices with a sprinkle of cinnamon! Wow. Brilliant!

This comes from a website (here's the direct link to this recipe)...http://www.whfoods.com/genpage.php?tname=recipe&dbid=231 . It takes literally 10 minutes to prep and a few to refrigerate, but if you plan ahead, you could be enjoying small bars of this for your evening snack. It's a great pre or post exercise snack also. I have already made this one and love it! Just be careful of your serving size. I would suggest no larger than a business card.

For the Salty Craver...

Edemame beans in the pod are the very best snack ever! They are uber healthy, easy to prepare, and with a little sea salt sprinkled on top will satisfy the more hard core munchier (hey..look at me...I just made up a new word). It's important to note that the consistency of a soy bean is that of butter...need I say more?

This is a good one too. You can bake your own tortilla chips (triangle one tortilla, place on baking sheet, spritz with oil and bake for about 5-10 minutes under 400 heat). Then you can add any veggie you want. Remember...serving size is key. The pic here shows what you dinner could look like (not a snack). Watch those tortillas too; one tortilla can run up as much as 200 calories!

Of course, there's always popcorn. Did you know you can make microwave popcorn by simply placing 3/4 cup kernels in a brown paper bag and sticking it in the micro (pressing the popcorn button)? If you want to add some flavor, you may have to spritz on some oil to make the salt stick, but whatever...it's worth it!

Finally, another option would be finding a healthy (and whole foods) cracker if possible. place one tomato slice on it with a sprinkle of skim milk mozza and whatever else you want. Place under broil for a minute or so and you have a little, tiny mini-pizza thing happenin'. You could also spread a pesto or whatever under the tomato, but to keep the cals low, it's a suggestion to leave it out. Remember just a few is enough for a late night snack.

The most important message here is the awareness of what is eating out of habit and what is hunger. We tend to be emotional eaters (especially at night when our activity may be low). However, if you are hungry and need a little something, I hope the above helps. Serving size is the key!

Have a great day!
K

I blame it all on stress!

2011-12-05T13:01:00.000-08:00

Sure..it all looks beautiful as
it is being poured but where's
the pic a few glasses in?

It's Monday, December 5th and I'm finally out from under a few months of work and travel. Don't get me wrong, I love being busy with my hands in many different projects, but this fall was a bit more than I felt I could deal with. Hence my post on the events that transpired this weekend...after coming down from my professional high.

From completing another course towards my MEd. and travelling for work to submitting an exciting chapter for an academic text book (I was invited to co-author), I've been jumping from one deadline to the next. As I flew onto the island on Friday night I was elated that it was now over and I could enjoy a few Christmas parties and sleep in (I bought some special flannel PJs just for the occasion). What really happened was beyond my control...I take no responsibility and blame only stress and extreme fatigue (ya...I know...no one is to blame but myself but whatever...it's my blog I can deflect if I want to).

As soon as I entered the dolled out party room of my man-friend's work Christmas party, I made a bee-line to the bar (drink tickets in hand). Before I knew any better, I had four empty wine glasses and three man-friends in front of me....and I don't believe dinner was served yet. I knew, at that time, I must be stopped so I drank as much water as my bladder could hold. But wait....there's more!

It would be irresponsible of me not to add something like this here. Yes, I know, smoking is completely bad for you. I had ONE smoke (and felt like peuking for 15 minutes). No..I'm not going back to it. Yes...it is a dirty habit. No...I am not judging those who do it...I'm just saying it is what it is. One person's smoke is another person's lack of emotional management.

As much as I can't believe I'm typing this, the urge to "hack a butt" took over me (yes, I'm an ex smoker from a long time ago) and I followed an acquaintance out onto the cold, freezing porch to see if I could use my female ways to bum a smoke. Lucky for me (and my clean, pristine lungs) I still had a little appeal left as I ended up smoking back a cigarette while feeling the world spin around me. It made me so sick, I was left wondering why the heck I would ever be so stupid to think it would lead to good vs. evil. Whatever. I blame stress. I don't know why, but I believe this is the greatest sin of all in the world of health promotion. If you think about it, chronic stress, chronic anger, social isolation or even drinking an energy drink is just as bad if not worse for your health....go figure.

For the rest of the night I was sipping water and eating ice cubes. I caught it early, but my man friend wasn't so lucky. Having his own stress to deal with, he got into the Tequila and...well....what can I say, no one comes out of that one without regret. He was nursing a pretty bad "cold" the next day I can tell you. What is it about "letting go" that influences us (in general) to drink heavily? I mean, I teach a course on alcohol and drug awareness and understand the effects of large amounts of booze on the body. I know all this stuff, but when push comes to shove...I am no better than the next chick standing in her hot pink platform shoes.

This was me at 6 watching my mother
make grilled cheese sandwiches. To
this day, whenever I need a friend
to talk to...I make one of these....
...kidding....sort of.

The first thing I did when waking up the next morning was inhale two (not just one) grilled cheese sandwiches and a bowl of buttered popcorn. The buttery food baby I was nursing for the remainder of the day was kicking and squirming and yelling for chocolate. What can you do? He's my baby? What my baby wants, my baby gets. Have you ever tried Merci chocolates? I have........nuff said?

Sunday morning came and I declared things would be better. I would finally go to the gym and start eating healthy again. After a few hours it became clear that the gym wasn't going to happen and I had so much to do already. I had to watch a movie, then I was forced to make a big breakfast complete with those chunky, fried hash browned potatos. I ended up making a lasagna from heaven followed by a bowl of Skor ice cream (OMG..haven't tried it? Hold on to something when you do).

Seriously. What can I say here that
already has been said by the smiling
popcorn container? It's happiness
in a cardboard box.

At any rate, I woke up this morning with a renewed sense of healthfulness and dedication to physical activity. I survived my weekend of stress-related behaviour without having a heart attack or gaining 10 pounds. I also got to watch a fabulous documentary called "Fat Head" which I highly recommend to anyone interested in the other side of "Supersize Me" or who is interested in a different take on fat loss and the musings of the nutritional scientists. It was so enlightening I am still not able to grasp all of it. I ordered it from amazon and will watch and re watch over the holiday season (as I make pecan caramel dipped in chocolate).

So that's all I have today. Just another example of the health promoter falling off the wagon again. No harm done, nobody got hurt, and this will all just be a faint memory in 24 hours. Falling off the wagon is a part of a healthy diet.....just acknowledge it and move on!

This is the cover of the DVD I watched. Of course, with any documentary, you must listen with a bit of critical thinking, but he definately cited the important obesity research and made some very interesting points. I highly recomment this.

Musings from an Airport

2011-11-29T11:40:00.000-08:00

I am sitting in the Vancouver Airport again. Of all the airports I've been in I think I love this one the most. I always perch myself at this food court bar, set up my computer, and enjoy one of their many airport offerings. Today I actually bypassed Starbucks to go to Tim Hortons! Oh the humanity!!!! I would have never thought I was capable of such an act five years ago. Small towns...they influence in many ways....but I will never wear PJs to the movies (no offense small town...you know who you are).

At any rate, I love people watching for the fun and excitement of it. My first observation is the overwhelming amount of smart phones. Everywhere I look people have their faces buried in their phone. Some walk like this while others just stand in the middle of the walkway. I have to admit, I'm kinda one of them.....I'm just saying. What did we do when we had none of this? Sit and stare at each other?....that's just weird.

Then we have what we choose to wear for travel. Some dress to the nines with the high heels, makeup, skirts, and fancy bags as they hobble to their next flight. Others, I swear, are wearing what they slept in. Me? I still think it's summer. I'm wearing a sweater/puffy jacket vest thing with boyfriend jeans (why they are called this I will never understand) and sketchers. I'm 43 but dress like I'm 25...seriously. How did I make it in the world?

Then there's eye contact....we rarely give it to each other. If we mistakenly meet another's eyes we nervously look the other way like "oops...I didn't mean to do that...sorry". I have to admit, I'm the irritating traveler who sometimes strikes up the conversation (hopefully with enough emotional intelligence to know when I'm irritating...I hope). Seriously. I have sat here for about 30 minutes now and have tried to get eye contact and smile at people at they just look at me like I'm some sick weirdo sitting in the corner...whatever.

The most hilarious part of the airport culture that I can't get enough of is the transportation options available to your next flight. You have people hopping those crazy carts, you have the people who rush to the moving sidewalk things and stop (I just want to push them over when they do that, but I hold back...for now anyway). There are the stragglers, the speed walkers, the stair people, the elevator people. The people who choose to save a few pennies and carry everything on the plane and those, like me, who will always check their bags to remain baggage free (at least physically).

Airports have become little shopping malls with book stores, spas, jewelry, clothing, hair stylists, and the like just waiting for your business. I can almost get anything I want here...over course at a crazy overinflated price. I struggle as I pass by the humongous bags of peanut M & Ms and reach for the salad....stupid eating healthy. There are so many choices it is very hard to eat well on the road.

But nothing is more interesting than the behaviour you witness on the plane itself. Human beings are interesting when crammed into tight places. From the elbow guy who always encroaches on your personal space, to the bathroom guy who is always getting up to pee. We can get very intimate with strangers as we fly. I don't know how many times I've been hit in the face with a hip or bum...seriously. We share bathrooms and sometimes shoulders as someone slowly falls asleep on mine. But THE most fascinating behaviour witnessed on the plane happens when we land and turn off the engine. All of a sudden everyone springs up like they have been sitting on tight springs the entire trip. They spring into action and abruptly stop. Necks are bent, backs are twisted....and then nothing. We wait. Hilarious.

What does this have to do with Real Life Health? I have no frickin clue...but if I sat here and thought about it long enough I'm sure I could think of something. It could be the choices we make to be nice, grumpy, rotten, or just plane (pardon the play on words) rude to people. It could be the choices we make between salads and chocolate covered bits of heaven, it could just be the fact that who we truly are is who we travel as. Whatever..I don't know...right now I'm just waiting for my next flight to Calgary.

I promise to be nice to my "single-serving" friend on the plane (anyone pick up that "Fight Club" reference??).

That's all I got.
K

No More Exercise for Weight Loss!

2011-11-28T10:28:00.000-08:00

I fondly remember my
corn dog experience...I
felt sick for days. I have
fuzzed out my man-friend's
face to protect his "innocence".

Two years ago, after coming home from Mexico with a gigantic muffin top (they were handing them out on the beach for cheap and came in strawberry or lime flavor), I decided to "re-learn" how to eat for health (and, of course, weight loss) so I would never have to feel, and look, that way again. I was sick of losing and gaining or relying on my workouts for muffin top management. I was 41 at the time and my knees and back were starting to turn on me as I exercised for about 1.5 hours a day. I was also starting to suspect my hormones were plotting against me (stupid, ungrateful hormones) and the exercise wasn't having the same effect physically as it once did. I wanted balance but I also wanted to look as good as I could as I started to move towards 50. If I didn't do something now, I would have to do it later or continue to feel old and bloated.

Now before I move on, I do want to acknowledge my awareness of my own socialized beliefs about beauty and body. I talk about how our culture values the thin and not the fat and how the exercise culture influences our belief that we need to work on our "problem areas". I am socialized and definitely carry beliefs about body....just like everyone else. That said, I really just want to look as good as I can, wear my clothes well, and not have to stand in front of my closet for 30 minutes analysing what I can fit into and what I can't. So here's what I did.......

Here's a simple snack that fools you into thinking you are
binging on junk food; baked tortilla chips with guac. This, and
the following rrecipes, are found by clicking
the "recipes" link on my homepage.

Step One: I stopped the exercise to focus on the eating.

This was a temporary move until I found a healthy diet that worked. The psychology of exercise tends to lean towards the belief that if I did 30 minutes on the treadmill I can eat that extra cookie. I was eating more than I needed believing that because I exercised, I needed it or deserved it. Once I felt comfortable and happy with my new eating plan, I slowly added the exercise back with a limit of no more than 30 minutes of cardio. I was now exercising for health and not weight loss. I continue to do this today.

Step Two: I created a goal of one year.

I knew I would fall off the wagon. I knew that it was going to take some time to break my old habits and keep to the new ones. In the end, it took about 2 years, but was so worth it in the end. It is useful to create goals for yourself, but sometimes our goals can turn against us and create a sense of urgency and unnecessary stress. Hint: when we are stressed...we tend to eat.

A bowl of yam chips. It's amazing how
you think it's bad for you and it is
the exact opposite.

Step Three: I stuck to my resistance training program.

As we age we lose muscle and this negatively effects our metabolism (we burn less calories). By focusing on building lean muscle tissue, I was increasing my metabolism and the calories that I would be burning just sitting on my bum. It's been two years now and I finally enjoy weights. It took a long time to build a loving relationship with them, but now I would never consider leaving them.

Step Four: I taught myself how to cook well, healthy, fast meals.

This included building a menu of "junk food" items when I was craving them. When I craved chips, I cut up a wrap (or tortilla) and baked it in the oven with homemade guacamole. I now make veggie based dishes that take no time and make eating healthy fun (see my recipe link on my homepage for a few ideas).

OMG. This is the best tortilla pizza ever!
You don't have to waste calories on a
fluffy crust to enjoy a great pizza.

Step Five: I kicked my scale to the curb.

After getting on the scale every morning to learn how my eating behaviour related to my weight (an important lesson for me), I started basing my mood on the numbers on the scale. If I had gained, I would feel like I failed myself...so I stopped and focused on creating healthy eating habits instead. I knew that eventually my body would respond to my diet and act accordingly. In the end, I was right.

Step Six: I didn't beat myself up for slipping up.

My blog is littered with stories of my own slip ups and feelings about it. Just last night I mixed red wine with pizza and woke up with a six month old food baby but I"m okay (albeit bloated and dehydrated). I just go back to my new way of eating without thinking now. I crave vegetables and salads (I know...right?) I never thought I would crave a salad.

One of my favorites and really easy to make; shrimp, cilantro, carrots, peppers rolled into rice paper. Add peanut sauce on the side and you have a fun and healthy dinner or snack!

Step Seven: I was patient!

It took two years. I started my adventure weighing 176 lbs. Last week I did step on the scale just to see where I am now and I was 150 lbs. I couldn't believe my eyes. I don't feel like I have lost 26 pounds, but my clothes certainly tell me I have. I have had to buy new clothes to the point of irritation. It took patience and dedication to the cause. I was fed up and didn't want to think about my weight anymore. By committing to, and enjoying, a healthy and balanced diet I never have to again.

A beautiful salmon salad! This is what I'm craving now!

Step Eight: I focused on the psychology of change.

I was my own client. I did what I would suggest a client to do. Of course I fought with myself and defied my own advice, but in the end it wasn't about the science of eating or exercise; it was about the psychology of behaviour change. That is the key. That is what will make one succeed and the other fail.

Weight loss programs do not work! Short term programs do not work! Pills, powders, special diets, supplements, anything that cannot be integrated into your life for the rest of your life DOES...NOT....WORK! Getting real with your eating behaviours and making small changes to serving size, food groups, and the emotional aspects of eating does.

Why put your money and time into something that won't be permanent? Why not just start today on your own food education program? Anyone can do this, it just takes patience, commitment, and a goal to be truly heatlhy (the good looking part will come no matter what).

Combine tortilla chips, homemade guac.,
black beans, and rice with veggies and you
have a great mexican dinner!

If you have found this helpful, please let me know. Otherwise, I do apologize if I sound like just another health promoter pushing the boring old message of eating well. The truth of the matter is the health promoters are onto something.

Be Aware of False $Profits$

2011-11-24T08:58:00.000-08:00

The promise of money and success is the mantra of many in sales. Whether one is selling successful weight loss or ageless beauty or selling a marketing system that won't fail you as long as you follow it point for point, it's all about hope. When I paid over 1k to attend a three day seminar in Vancouver this weekend, my hope was to become a more effective marketer. I was drawn in by the promises of filling my seminars and workshops and the large sums I would collect as a part of my success as a presenter. Cause, let's face it, I'm a behaviour change specialist....not a entrepreneur.

I'm still not quite over what happened this weekend. I feel like I'm slowly coming out of a drunk feeling battered, bruised, and needing a shower real bad. What I experienced this weekend I'm not too sure was worth the information I took from it but I guess time (and application) will tell.

The "leader" of this group professed her tutelage under some of the "great" motivational speakers in the world (I believe she got their water and meals...but who am I to say for sure). She was introduced as the global expert on marketing, as the first and foremost female motivational speaker. Okay...first off...anyone who introduces themselves as an expert (global expert in this case) sets off major warning lights for me. She may be good, she may have expertise in an area, but even those immersed in the study of anything don't call themselves experts unless their ego is still driving the bus.

Snake oil is sold everywhere. From pills that help you lose weight to soap that makes your wrinkles go away, this is the oldest trick in the book. Yet, we all get suckered sometime. I don't know how many face creams I have in my bathroom and I still have (and will get more) wrinkles.

Up she climbed on her perch as she towered over 40 strangers in a small, cramped room. She was wearing an outfit that was similar to that of an angel...maybe a spiritual teacher. I was ready for a launch of butterflies from the ceiling eventually landing all over her as a metaphor for something great. She kept her emotional distance, yet taught everyone how to blow kisses, hold hands, sway to the music, and hug (God love her). I think I even caught some holding their hands up to the sky and speaking in tongues...but I could be mistaken.

The entire weekend was full of superficial actions that created a false sense of closeness and intimacy but, nonetheless, based upon a lie. It made me feel icky. Some loved it and played right into it while others dismissed it as best they could as they held hands and joined the circle of feelings. Some decided they were going to be true to themselves and didn't join in at all. What happened to those rebellious crap disturbers? They were asked to leave the room. Yup! Funny...the same "guru" of marketing had spoken of the importance of understanding everyone's differences and learning styles. Not only that, after her speech about confidentiality, she proceeded to talk about them in their absence. Although some spoke out against this unprofessional behaviour, most smiled and nodded (as they drank the cool aid passed around the room in a large silver chalice).

The world is full of false profits with the sole purpose of making money. On the surface they care about your success, but in reality, they care that you purchase the next program you cannot live without. They take thousands of dollars from the people who can least afford it...those that want to believe in something so desperately that they participate without thought. I guess this is what you would refer to as "group think". But then again, who am I to judge. Just because I don't want to hold a stranger's hand or blow kisses to someone answering a question doesn't mean I should take that away from someone else.

During this time, I met "coaches" promising life solutions who only had one weekend of education. I met natural healers with the answer to illness with only a few certifications. In one weekend, I met more people selling health and wellness (a.k.a. snake oil) than any other weekend and felt really sick about. Everyone had the answers but no one asked many questions.

Success isn't about paying
tons of money to have
someone else tell you how
to succeed. Success is about
knowing who you are and
having the confidence in
yourself to know that you
are the driver of your own
bus and no one else. Success
originates from within and
can't come from a seminar,
book, or motivational
speaker.....
...at least that's what I think.

When I got home I thought long and hard about my beliefs about knowledge and professionalism and who I am and want to be. I thought maybe I had the problem; perhaps I wasn't open enough or closed off to other ways of knowing or being. In the end, I realized that I don't have a problem, I just hate seeing people who truly need support go to those that truly can't give it. Maybe this is real life and I'm seeing it through the eyes of a child? Maybe I just haven't been exposed to it enough? All I know is that I have more appreciation for my own education and understanding and my own presentation skills than ever before. I will always stand with my group, class, or participants and talk. I will always value their experiences and stories when they offer them and I will never profess I'm an expert in anything.

Because of my renewed sense of confidence, I thank the "guru" of marketing and the experiences of the weekend. I did meet some great people (my people) and had some amazing chats with people. I got to know the women I went with and feel like I made a few new friends. So it wasn't all that bad.

All I have to do, now, is get the visions of kiss blowing, hand holding, and swaying to the music out of my head.

Calorie Counting Doesn't Work?

2011-11-22T13:41:00.000-08:00

I know!

Okay. So I was doing my usual morning news search and came across an article proclaiming that calorie counting may not lead to weight loss. Of course, my heart rate went up, my pupils dilated, and my breathing became fast and shallow at reading those words....."What the hell do you mean...doesn't count!?!" I yelled to myself in my kitchen....alone....with nothing but my vase of dead flowers to hear me (or maybe they were just playing dead).

Evidently, the latest research in obesity has come out with the suggestion that "static" calorie counting (that is, the assumption that if I cut 100 calories a day, I will loose one pound of fat in 35 days because one pound of fat is 3,500 calories) doesn't lead to weight loss. The reason? Because as the body sheds weight it compensates for calories burned. Therefore, it doesn't need as many calories in the first place.

Are you picking up what I"m putting down? Did anyone catch that?????

Nothing to worry about...
Just a big misunderstanding.

As I finally brought myself back outta the spaz I was in pre-article, I quickly came to realize - without doing much investigation - that this suggestion is assuming a sedentary lifestyle. Whew....thank God. This means, if you are resistance training - using weights to increase your muscle tissue - you are not only increasing your muscle mass but also the caloric demand of that muscle. Therefore, if you are cutting your calories and building more muscle you counteract the body's ability to slow down the metabolism, thereby, slowing down the weight loss.

At the risk of talking my mouth off without doing a lot of research (I'm tired...I had a long weekend) I'm going out on a limb to say that this study doesn't appear to have included the benefits of exercise and weight training. So if anyone was reading the headlines and had the same reaction I did this morning...no worries. Just get your cute bum into a gym or figure out something you can do at home to build muscle! Combined with a caloric deficit, you will continue to lose weight without the fear of a slowing metabolism. What can be taken from this? Don't just cut your calories...pick up something heavy and move it around (under the proper guidance and supervision of course).

....that is, unless I'm totally and completely wrong.

K

Our Shoes are Killing Us... but they are so darn pretty!

2011-11-16T08:57:00.000-08:00

I love shoes. I guess that's a bit of a no-brainer if you are a woman. I don't know what it is about being female that makes us (in general) love shoes but there you have it. Perhaps I'm just socialized? Perhaps it was too much Sex and the City (no....you could never have enough Sand the C - I still watch my box sets like they are new). I remember, in school, (grade 7) I was allowed to get my first pair of heels (albeit clog platforms that were just a few centimeters off the ground, but it's where I got my start). By grade 9, I was walking in pumps. Until just recently, I lived in heels and had a collection of them two closets big (alas, I don't have a walk-in like Carrie Bradshaw). I stand 5'9" without shoes, so when I slipped on a pair of stilettos, I towered over most men...and loved it - however, some men didn't (I remember one giving me hell for wearing these cute little wedgies on our first date...he was a small man - figuratively and literally).

So I was in Vegas and was in awe of the platforms women were balancing on. Some ridiculous and others a work of art. While in a shoe store, I fell in love with these...they would look so amazing with a flowing skirt or wide pant...whatever. They are an ankle injury waiting to happen....but they're so pretty!

At any rate, last year, I found myself standing barefoot in front of a physiotherapist being told my metatarsal arches had fallen and if I choose to walk in heels any longer, it could get worse. Couple that with the biggest case of Morton's Neuroma (that's when a nerve is impinged between your 3rd and 4th toe...feels like your toes are getting cut off slowly when you work out...ya...nice. A real motivator I tell ya). http://www.ncbi.nlm.nih.gov/pubmedhealth/PMH0004542/ (for more information on Morton's Nueroma)So, as you can imagine, the cognitive dissonance is killing me. I continue to purchase heels with the hopes I can wear them, but when I do, I'm limping within a few hours. Stupid, beautiful killer shoes.......frick.

These also caught my eye. At first I was aghast at the height, but then they grew on me. I found it hard to leave their side, so I took a picture to remember them by....stupid, beautiful shoes.

Without getting into the biomechanics of it, the high heeled shoe places a ton of stress on the forefoot and metatarsal joints...put bluntly...if you want to walk without pain or discomfort as an older adult, wearing heels may get in the way of that goal (I guess that's not too blunt..). Although they look amazing and make our legs look amazing, and make us feel amazing and sexy as we strut around in our beautiful shoes, in the end, they are the worst things for us. There's lies the dissonance. Just like ice cream. It's soooooo good, yet so very evil at the same time.

Because I want to continue to workout without pain (or greater pain) and because I want to walk and not hobble in my old age, I'm making an effort to purchase - and wear - flats more. I still buy the cute suede hiker boot with the heel (I have yet to wear them). Or the platformed, open toed, number that remains untouched.

These may border on the ridiculous, but I'm still not sure. I love the chunky heel, but I'm pretty positive the pressure on the forefoot would be beyond pain after a while. You should have seen how some of these women were walking in them in the casinos....obviously wishing they had a pair of Nikes in their bag.

I have no words for the beauty and elegance of both the shoe and the bag. When our eyes met across the crowded shoe store, I immediately ran to them and sat with them until my man-friend could take no more of it. I will hold this picture close to my heart (that is, until the fashion trends change and I throw this pic out like yesterday's donuts).

My shoe dilemma reminds me of all the other things out there that are so great to do or eat, but leads to injury, sadness, or self-loathing later. From sitting on the couch 'cause your favorite show is on to eating a plate of nachos covered in fake cheese, beef, and olives......mmmmmmmmmmmm fake cheese. It all comes to bight us in the butt later on (if we don't practice moderation). The key is moderation. So I'm not throwing out or giving away my beautiful heels just yet. I will wear them moderately or to parties I know I will be sitting most of the time (I know...we do ridiculous things when we are in love).

I just see ruffled sleeves and tambourines when I look at these shoes. They were just so different, I had to take a pic. They are fabulous in their own way, but I could never pull them off in my small town (where wearing PJs to the movies is acceptable behaviour...no offense small town...I'm just sayin').

Who loves you, you cute little leopard covered platform?

So, in conclusion, I just want to reiterate that Real Life Health may also be about making sacrifices for our health (I guess if I have to). Although I'm in love with the shoes I have included in this post, I know I will never be able to wear them. So I continue my search for the "happy medium" and buy shoes I may never wear, but can look at admiringly.

That's all I got...as I sit and type this wearing a "sensible" flat.

K

Making the "healthy" choice in Vegas....

2011-11-09T20:10:00.000-08:00

...kind of a pipe dream, but I did my best. If you have made the pilgrimage to Las Vegas, you will know that it is full of choice. You can choose to gamble a penny or a pay check (or...let's face it...your life savings), you can choose to take the stairs or the escalator, you can choose to walk by M & M World or go in, and you can choose to go for the deep fry or order the veggie plate.

What did I choose?

I never did have an extra large girlie drink. But I took a rather good picture of one here. These drinks ran from $12 to $35 each! Not only was that too much for my wallet, but too much for my liver!

It was no contest...the mango girlie drink / sourdough combination was just too much for me.

I chose to take a picture of this, a violation of the energy drink's health warning. If you read the back of the can, you will note that Red Bull and other energy drinks warn not to combine alcohol with their product. Interesting...what would happen if one keeled over with a heart attack?

I have never had a Krispie Creme (sorry to all my American readers...I think I misspelled it) donut in my life. Although I never bought one in Vegas...I certainly stared at them long enough. To me, donuts are like chips...I can never stop at just one. I didn't want to open up that creme filled can of worms.

We chose the stairs over the escalator every time. As you can see, we didn't have to fight for space! I'm not sure, but I think we must have burned a ton of calories doing so.

Would you take a freaking look at this plate of heaven! I was so impressed with this item on the menu, although I was taken back by the serving size. It also came with a bowl of rice (I couldn't touch it after the veggies). All this for $13!

I chose NOT to walk past M & M World and bought 1.5 lbs of pastel coloured M & Ms. It's true what they say...what happens in Vegas stays in Vegas! I ate the whole bag in Nevada. Whatever...no judgement!

Vegas was fun, but it took only two days to get tired of the food, the drink, the lights, the slot machines, the smoke, and all those people asking you if you want something for free. As I was flying over the island peering down at the tops of our evergreens, I was thankful of where and how I live. I guess one of the best parts of a vacation is coming home (so corny....but so true).

K

Living Actively May be the Answer to Good Health

2011-11-04T12:18:00.000-07:00

There's a big difference between fitness and active living. One is about general health and the other focuses on exercise prescription for various goals. Be it increased strength, endurance, weight loss, weight gain, or strengthening the heart, fitness offers one prescription while active living offers another.

What I am finding, when working with a population looking for tips on starting exercise, is the fitness prescription may just be too much to realistically apply to their already-busy lifestyles. So I always ask; "Why not living actively and forget about the pressure on yourself knowing you "should be" going to the gym?" The good news for people looking to lose weight is that a combination of diet and active living can increase your health, decrease your waist line and still leave you with enough personal time to have a social life and get your sleep. Seriously....it's a promise. Would that be something you'd be interested in?

What do I mean by living actively? More research is coming out suggesting that we, in general, are sitting way too much. In fact, many people (including myself) can sit at their work desk all day and not even notice they haven't moved. Even a quick walk around for 5 minutes wakes up the legs, gets the blood pumping, and re-energizes the brain.

This would not be an example of living actively. I refer to this as "lazy fitness" and I'm a huge practitioner of it myself. People fighting each other to park as close to the fitness center as possible. Perhaps one would get as much benefit taking the stairs and every other active living opportunity as they could as much as going to the gym. Just say'in.

I don't believe this is a Woodway,
but this gives you a great example
of active working. I would love
this in my office!

Living actively means being conscious of your movement. It does make a difference if you park your car further away from the store. It does matter if you take the stairs versus the elevator. Just standing instead of sitting takes more energy and uses more muscles. The good news is doing your daily chores is a great form of exercise. Mopping, sweeping, vacuuming, dusting, making the bed, and doing your laundry are forms of physical activity and all make a difference. Did you know that Woodway, a fitness equipment company that produces treadmills, has come out with one of the first treadmill desks? You can now do your work while you are walking? Is this the beginning of active working? I think so.

So if going to the gym or fitting in fitness isn't a realistic option for you, you can rest assured that just by moving your body more, taking a walk, or mowing the lawn will be beneficial to your health. If your goal is weight loss, slowly start reducing the empty calories or take a little of the serving size. A little goes a long way there too. The first step to healthier eating is eating a wholesome breakfast combining a protein with a carbohydrate (complex carb like oats, bran, or multi grain). Oatmeal with fruit and nuts is a fine example and will leave you feeling full if, by 10am, you have already eaten your lunch (and by 2pm you are so hungry you start eyeing the crusty raisin stuck to the carpet in the corner of your office). The second step could be taking a long hard look at how much you are eating. Just by reducing your serving sizes can make a huge difference!

Don't like to walk and work? Try a
recumbant bike. You could totally
pad the seat and back rest and pedal
while you work. Wow.

Believe it or not, weight loss isn't impossible or even that difficult when done right. Unfortunately, our weight loss and fitness industry has created the myth that it takes hard work and dedication to loose weight. We need to stop eating our comfort food and start going to the gym! Nonsense. No wonder I am working at deprogramming my clients.

The key to any behaviour is this; awareness of current behaviours first, teeny tiny change over time second, and patience with yourself during this process is third. Of course, you couldn't fail if you had a Real Life Health Coach by your side (yes...that was my sheepish plug for the day). That's what I do and I think I kinda do it well.....but I may be bias. Not only do I coach you through this process but I help navigate you through the challenges while providing you with valuable insights into how change manifests (believe me, it's nothing like the diet and fitness industry say it is).

At any rate, I'm off to Vegas tomorrow and will be back with many stories and pics of my adventures as I search out the gigantic, blue, girlie drink and the M & M store (I love that store...there's nothing like teaching a nutrition class wearing an M & M t-shirt and blazer!).

Have a great weekend.
K

I have a chocolate food baby!

2011-11-02T09:37:00.000-07:00

If you look closely, you can see
their teeny tiny eyes winking at
you; enticing you to just pick
one. Evil, evil little choclate bars.

Well...it's two days after Halloween and I'm still feeling my chocolate food baby kick (stupid Halloween, stupid trick or treat, stupid candy). There's only so much resistance and internal strength I have sitting next to a bowl of assorted mini chocolate bars. Seriously. I have a belief that the diet industry is (secretly) behind the invention of the teeny tiny chocolate bar. They look so innocent; like they could do no harm...just sitting there giving me the "come hither" vibe. Sure, one isn't going to make a dent in the cleanest of eating plans, but what about 6 or 8 or 10. I have no idea how many I inhaled, but the wrappers were strewn all over the living floor, in my pockets, and I even found one down my shirt at the end of the night. Now, I'm no math whiz, but I'm just guessing that if one bar is 90 calories (the most innocent of bars...I believe it was the packet of Reese's Pieces....and I hate those anyway) and I had, let's say.....10 (maybe more, I have blacked it out) that's a lot of calories.

For the record, I tried really really hard to resist them. My man friend bought the candy for the kids (I assumed he would buy a few little bags and leave it at that). Did you know they sell these bars in super size boxes now? He ended up with two extra large boxes of bars. From peanut butter cups, Hershey with almonds, and O'Henry (I haven't had one of those in years) to Cookies'n Cream and chocolate covered caramel, they were all sitting there in big bowls waiting for the trick or treaters to come knocking. The only problem was we only got a handful of visits and with every bar I gave out....another found it's way into me. Every time I unwrapped one I proclaimed, "This is the last one...that's it!"...but shortly after, I would see one I hadn't had yet or make a deal in my head that it's only 90 calories...I mean, I will be sure to eat well tomorrow (you know those deals we make in our heads...or am I the only one?). At any rate, I'm thinking I ingested close to 1,500 calories that night. Nice. Feel really good about that.

Hey, if you researchers need some more test subjects, I'm available any time!

The next morning I awoke with a renewed commitment to vegetables (not to mention an O'Henry hangover) and by 1pm (in the safety of my office) I succumbed to the Halloween candy aftermath. This occurs when everyone in your office brings their extra candy to work and places them in big bowls at their desks. I know there are those that think, out of the kindness of their hearts, that they are doing something nice by hosting a candy dish at their desk, but did you know that is one of the best ways to accumulate extra fat over the years. How many times do we pluck a treat as we walk by? In the end, I couldn't resist...yet again (heavy sigh of disappointment).

It is so true what the research tells us. Our environment makes a huge difference to our health. For me, I know that if I have a house full of Halloween candy stored in the freezer I will be in the dentist next week with three broken teeth (in other words, I will do what it takes to get a hit of chocolate). Conversely, if it ain't there, I ain't looking for it.

So today is another day and I plan on eating well and avoiding the sugar. It's like coming off of heroin...seriously. I know I write and talk about negative effects of self-flagellation and I know I am "should'ing" all over myself. I will stop now, wipe the chocolate off my face, get off the floor, and look forward to getting back to the norm of healthy eating.

A health promoter in Vegas....should be
interesting.

.....however, by Saturday I will be in Las Vegas (although you know what they say....what happens in Vegas stays in Vegas. I hope this applies to food babies too). Should be some good fuel for a couple of entertaining blog posts (I just can't say "no" to a blue, blended, girlie drink in a water bottle shaped like the Eiffel Tower)...pictures to follow.

Why can't we just get along?

2011-10-31T10:56:00.000-07:00

Great question!

I am 43 years old and for some reason, I have held onto the same belief I had as a pre-schooler in the sandbox. I continue to approach new people in the same way I did back then, "Hi, my name is Kathi, wanna play?" (of course I say it a little differently for fear people would run screaming from the crazy lady....in the sandbox)...but you get the idea. When the reaction is less than friendly (or when they do run screaming) I am always left hurting and wondering what's wrong with me. I understand that this is MY issue and I'm working on it...but why can't we just get along?

Take my man-friend's ex-wife (please...he he). I was an ex-wife once too and, even though the first year was heart breaking, I remember embracing his new romances and even wanting to be friends with them...is this wrong? I even set him up with a friend of mine and they are still together to this day. She never liked me around, however, and in the end she told him to stay away from me....go figure. I never perceived her as a threat or someone I shouldn't like just because she was with my ex husband.

These images are very prevelent in our
society. Two women pitted against
each other over a man...when do we
say, "enough" and go out for coffee
together?

So what is it about women? Or is it just women? I have done nothing to upset this woman. In fact, I was excited to cultivate a friendship with her years ago (having learned she is in the health profession too). I came into this relationship with my man-friend with big, ignorant, naive eyes looking forward to making another female friend. I imagined us going to coffee and walks together......(you must be thinking I was completely on crack by now....) but in reality, I became her number one enemy. Although I haven't felt her wrath, I have felt her disdain. It's upsetting and stressful for me when I find myself in the same room as her now and it shouldn't have to be this way. I realize my expectations were unfairly high, but at this point, I'll be happy with a "hello".

If my ex husband had a long term relationship with someone and that woman was spending time with my (hypothetical) children, I would work at befriending her and learning who this woman was and how she could influence my children. Why don't more women do this? Why can't we all get along to support the children in these hard transitions? Why can't we speak nicely about each other as role models for good social and emotional health? I understand the influences of jealousy, and perceived threats to our self esteem and confidence. I understand that, while I feel she may hate me, she may also be feeling threatened, fearful, protective, and jealous. I just think it is a sad situation when we automatically dislike someone for their position in our lives (and for no other reason). I know...this is the way of the world in war, religion, and other social disparities....I realize.

While there isn't a lot of research on step mother-hood, there is some that suggest that one of the biggest influence on children's health as they move towards a blended family or the integration of a new woman is the ex-wife. If she is able to embrace the change and support the new woman, there is (obviously) less stress and more support for everyone. Nice, eh? I realize there are instances where it is very difficult to embrace a new woman...but in a less dramatic situation, is there room for this type of support? It's tough, but it is definitely doable.

After saying this, I have done a bad, bad thing. After three years of saying, "hi" to her, inviting her to holiday dinners and the like, I decided to withhold my pleasantries and give her a taste of her own medicine. Something I'm not proud of, let me tell ya. Finally, yesterday, I entered another realm of rudeness...something so out of character that I felt sick after. I knew, after I did it, that I took the low road. I bent down to her level, and as a health promoter, I disappointed myself (with all I know about emotional and social health, I should know better). Because of my offensive actions, I certainly wasn't "becoming the change I wish to see in others" (like the teachings of Gandhi suggest). If I want her to treat me with kindness and respect, I have to treat her the same way.

If these two can get along...we all can.
I won't get into who's the rat and
who's the toad....it's just not relevant.

So.....as much as I want to avoid my next step and run screaming in the other direction, I will be apologizing to her for my rudeness (the next time I see her of course...I won't be knocking on her door anytime soon). It's going to be tough and it's going to make my insides spin, but I can't avoid it if I want to make our relationship into something more positive. The high road certainly isn't easy and many times I just wish I could just "put her in her place" or "teach her a lesson she wouldn't forget", but in the end I know I will feel better just knowing that although she may treat me like a bug in her wine, I will treat her like my friend......(that is unless I'm tired, hungry, PMS'ing, stressed out, or angry.......but I will try my very best to be that change I wish to see in her).

I'll keep ya posted.

K

OMG...I Laughed SO Hard!

2011-10-29T17:04:00.000-07:00

So there I was, on one of the many flights back home. I was in a crappy mood and so bloated I couldn't see my ankles anymore. I had enough of the squeezing, shoving, and pushing and was just about to scream when..........(click on clip now)

.....thanks to Michael McAdam, I was saved by 4 minutes of belly laughter that literally saved me and made the rest of my trip happy and fun. I was inspired by him to add more laughter at my workplace and will continue to click on this clip as a reminder when I could easily choose to be a sour puss.

I hope this makes your day a little more fun as it did mine.

Enjoy.

K

My muscles are turning to fat!

2011-10-28T11:50:00.001-07:00

Of course that is the oldest myth running. Muscle tissue cannot turn into fat tissue. But it certainly feels like it could be true. I sat on my bum the entire week. Although I ate well or most of it, when push came to shove, I shoved a rather large chocolate cake down my throat.

I am feeling the greasy side effects of the grilled chicken burger I just ate followed by the greasy wedge fries. Gross. My stomach is hating me, my energy level is nill and I don't care how I look as I sit in the corner of the airport with my panus hanging out waiting for my flight back home. I don't know why, but traveling negatively influences my
habits.

I am craving a workout, craving a vegetable and craving my life back. Why does traveling do this to me?????? Why?

That's all for now. I must board my next, of many, flights now.

K

- Posted using BlogPress from my iPhone

Life Lessons From a Plane

2011-10-24T08:02:00.000-07:00

At 930 am I started my journey flying
over the water to the mainland (Vancouver).
It was cool that this pic captured the propeller.

So I'm travelling once again. I am posting today from Ottawa but will be driving to an undisclosed location for a couple of days (if I told you I would have to ....well...you know). At any rate, I get a few hours of rest and relaxation at the Holiday Inn until I hit the road again. I slept late, had a pretty good workout in their gym (have you notice how hotel gyms are getting better?), went for breakfast at a greasy spoon (of oatmeal and a side of scrambled eggs), and am looking forward to slowly getting ready for the day.

I'm also reflecting on my travels yesterday. What is it about air travel that makes one go crazy? Is it that we are expected to sit still in a very tight space for hours at a time? Is it because we can't choose our seat mates? Is it the constant fear of plummeting to our death in the middle of the ocean (or in this case...cornfield)? For me, it is always a learning experience. Air travel is the best way for me to apply everything I teach at work (all the stress and anger management stuff). Instead of yelling at the person behind me constantly kicking my seat...I take a deep breath and remind myself that they aren't doing it on purpose. Instead of me giving the lady next to me the stink eye because she doesn't cover up when she coughs (seriously...do we need a sign posted to remind people of the basic social protocols??) I hold my breath, smile to myself, and tell myself a story.

From encroaching on personal space to fighting each other to get off the plane when the engine shuts off, human behaviour changes slightly when people are forced together in large groups. It's fascinating, disturbing, and irritating all at once. The only way I can get through it without drinking large quantities of the box wine they serve on the plane is remember that we are all probably thinking the same thing (except for those hooty tooty people in first class).

If you have already integrated stress management techniques to the stresses of daily life you will be able to apply the same techniques to air travel. However, those that are challenged with managing their stress well are usually the ones yelling at the airline staff for a cancelled plane or having to pay for a pillow (remember the good old days when blankets and pillows were free? I even remember when you could smoke on the plane).

This is the sun setting from the very same
plane flying back to Vancouver Island. Same
beautiful view...different trip.

Of course, this is the beginning of my trip. I'm rested and in a decent mood. Let's see what the end of the week brings after forced group hugs and power point overload. Meanwhile, my challenge (should I accept it) will be to walk past the chocolate fudge brownies and towards the salad bar in the cafeteria. It's always easy in the beginning and by Wednesday or Thursday all hell breaks loose. However, the premise behind Real Life Health is balance....I mean one or two brownies does not a health hazard make!

Right?

K

Change Your Thoughts; Change Your Life

2011-10-20T11:49:00.000-07:00

I wonder what life would be like
if I was able to change my
thoughts?

Over the years, I have been listening closely to the thoughts in my head (no...not the voices, I leave them alone...just the thoughts). You know the kind those that bring you down and make you feel bad. My thoughts are usually around my own "thinking errors". These involve jumping to conclusions, making assumptions, blowing things out of proportion, and gossip.

To put it bluntly, I used to be a big old bitch. I was envious of others, I was competitive of others, I would debate with the intention of "winning" vs. enjoying a challenging bout of discourse (with a slight hint of pontification). I judged, I gossiped, and I did it to make myself feel better. I can say now that I am still a bitch (but one in recovery). I am trying my hardest to manage my thoughts and direct them towards the positive (for everyone's sake).

Why? Because I'm a firm believer in Karma, the universe, doing unto others, and that, in the end, the race is only with yourself. It doesn't matter how much I make a year, or how many degrees I have. What matters is the relationships I have with others. As that old saying goes...the things that are important in life aren't things. At 43, I think I'm finally starting to get this. I am trying to make choices that will be good for me and aren't about competition or pretending to be someone else. I am choosing my friends and not letting them chose me. I am trying not to absorb the negative attitudes of some people around me (without personal judgement). Most importantly, I'm trying (although it is a challenge) not to assume that someone doesn't like me when they aren't positively responsive to my greetings, my help, or my friendship.

Above all, I am trying to challenge or stop the thoughts in my head that remind me "I can't", or "I won't" be able to do something. "I'm not enough", "I'm a loser"....you know the kind. I don't know whether this is a human characteristic or something we assume in our culture, but I do know we all have our own little negative thought patterns and I'm here to say do what you can to stop them in their tracks. They will come out in behaviour. They will get in your way of doing and being what you want. The worry of looking stupid, the stress or not fitting in, and the self-depreciating thoughts that what we are doing isn't good enough may chip away at any happiness we do have in our lives.

Of course, "thinking positively" is more challenging
than just making the decision to do it. We are
influenced by our environment and our history.
Some feel we need to stop focusing on the past before
we can change our future and others feel we must
understand our history before we can move on.

One of the first things we can do is change how we think. Thoughts lead to emotions which lead to behaviour (classic cognitive behaviour theory). If we truly feel positive about eating healthy or exercising every day or loosing the weight, the chances are better that we will succeed. One of the practices I try and do every night before I fall asleep is visualize the person I want to be, how I would like to look, and perhaps even in the occupation I would like to have. What's that saying? If you see it you can achieve it? Sports psychologists swear by visualization to enhance their teams performance. Did you know that your brain can't tell the difference being visualizing an exercise and actually doing the exercise? The same motor units (located in the muscle) fire...wow, eh?

Anyway, today's post is all about how we (I) think and how our thoughts definitely have an influence on our health. Take stress, for example. Stress is a product of our perception of a threat....not the actually threat. For example, a bill isn't paid on time and we may stay up at night stressing over it. We are stressing over the perception of what could happen and not what is happening. Two people could go through the same stressful event and one may go up the wall with stress and the other could easily walk away without a scratch. Why? It all comes down to our perceptions; our thoughts about the event. Amazing.

God love you Stuart, and
your fuzzy blue carnigan!

For me, I will continue to work on this with the goal of becoming that person who is able to give everyone a smile and a greeting without expectation, who is able to accept the rejection of others without self-criticism, and the one who is able to show patience and forgiveness to herself as she does with others. Sounds kinda saintly to me, but I'll try my best.

K

Hey Buddy...can you spare some change?

2011-10-19T10:12:00.000-07:00

Cheesy title, but one that lends itself to my topic of choice today. As I may have mentioned before, I have (perhaps stupidly or without much thought) embarked on another masters program (this one in clinical counseling). In doing so, I must complete a series of pre-requisites; one being "Psychoanalytic Theories". Of course, I'm all over this like a chocoholic on a Smartie.

Last night I read all about Reality Therapy and Choice Theory (William Glasser..for those interested). It really is all about helping the client come to terms with behaviour that may not be conducive to meeting their needs and achieving their goals. The counsellor acts like a guide, but also points out behaviours that may not be supportive....kinda like sitting across from someone complaining of feeling fat while they down a supersized Coke and chase it with a bag full of hot buttered popcorn (not that I would know anything about that.....but whatever).

This model suggests there are more
influences than just putting the
fork down.....

I haven't really done this therapy justice, but in a nutshell...there you have it. We see this approach (although bastardize beyond professional belief) in the media. Dr. Phil is a firm believer in ..."getting real with your life". I'm sure we see this attitude in shows like the Biggest Loser (tell me that show isn't still on? Haven't they been sued yet?). Unfortunately, what we fail to attend to, as does this theory/therapy is the fact that we don't live in a vacuum and the environment (both internal and external) has a huge influence on our behaviours.

An everyday example of this probably happens to you. You sit down on Sunday to create a menu plan for the week, you grocery shop for all the healthy (albeit exciting) ingredients, and when it comes time to implement your carefully constructed eating plan......all hell breaks lose because you are working overtime or your kid gets sick (just to name a few obstacles). What do you do? Leave the fresh food in the fridge and drive thru the nearest convenience restaurant. That is real life and those are the barriers to change.

This is a colorful take on the Stages of Change Theory (a.k.a. Transtheoretical Model of Change). It suggests that we go through a series of stages that can lead to change or relapse us back into old behaviours. It's a good one, but highly challenged and nothing you would want to consider on its' own.

When it comes to organizational change towards health promotion, which, of course, will save a company tons of money vs. costing them in absenteeism and presenteeism (being there but not being there) the change must come from the top down. At one point, I worked with the provincial government in implementing a few wellness workshops for their health promotion program. It was a small, unfunded program created off the desk of someone already overworked, but usually passionate about health. Did it work? At that time...no. It was a good thought, but needed the support of the upper leadership. Perhaps it has changed since then...but I'm hearing stories that suggest the opposite.

This is one of the better models to show how "Choice Theory" might look. It doesn't take into account the relationship between client and therapist, but it does highlight the key element of awareness, responsibility, and perception. Without these...you can't have change.

While it is a noble cause to bring a plate of veggies to your meeting vs. a tray of donuts, we must see our leaders role model and sincerely support health promotion in the workplace or it won't change the big picture. For example, people continue to come in sick due to lack of sick days or too much work...does that promote office place health? Others will work till all hours of the morning to catch up on work that continues to flow in....does that promote health? While I understand the realism of private business, won't you get more out of your employees if you tend to their health? I believe the most successful businesses do value health and offer programs or even leadership strategies that enhance health vs. tearing it down. Even a simple veggie challenge (and that takes no money) can influence health behaviour at work.

At any rate, it is important to recognize the challenge of behaviour change isn't just up to the individual but the environment. Be it workplace or home, although we are individually responsible for our own choices and we can create change by changing our thoughts and our habits, we would do better with an environment that supports it.

Yup...it's a very hard decision to make.
But the donut can only give you one
minute of goodness while the carrots
can last a lifetime!

So if you witness someone reaching for the carrots sticks at a party or declining on a glass of wine at a social event, be sure to support that person instead of poking fun. Perhaps they are doing what they can to make a difference to their health ....and they need all the support they can get.

Have a great day.
K

Lose Fat Now! Ask me how.....

2011-10-18T10:13:00.000-07:00

The #1 most successful tool is
getting rid of the junk and replacing
it will whole, healthy food. However,
it does take time...you might want
to start by getting rid of the sugary
drinks and slowly move towards
the other....slowly.

Again, I have been faced with the dilemma; "to weigh in or not to weigh in?". I had a request from a potential client the other day to weigh her weekly as a motivation to continue on her weight loss "journey". After thinking long and hard about it, I declined her request (but did offer to meet with her and review her healthy eating and physical activity).

I believe this isn't the first blog I have posted relating to the focus on weight loss vs. health as a motivator, and I'm sure this won't be the last. With weight, fat, and body size in general in the media constantly, I don't blame anyone for wanting to use weigh-ins as a form of motivation. I did it myself not too long ago as a way to educate myself on my own weight fluctuations. But soon began to base my mood on what the scale reported....one of the first signs you need to get rid of the scale.

I haven't stepped on a scale for over 6 months now. Interestingly enough, since I stopped weighing myself, I have lost approximately ten pounds of fat. Why? How? I began doing what I knew I should have been doing from the start. Focusing on eating smaller portions and more veggies. I have significantly reduced my snacking and wine drinking (and don't miss it if I were to be honest). I still have popcorn on hand, but don't crave the chips, chocolate, and cake as much anymore.

With a little determination, anyone
can make veggies taste good for
them. There are so many great
blogs all on the beauty of veggies.
I have added my latest find below...

I truly believe, after reading the literature and practicing it on myself, that the only way to lose fat for life (especially if you are over 40) is a focus on healthier eating habits. Yes, physical activity is also important...but for health and not for weight loss. I think that was the most challenging notion to get through my head. Now I'm no longer exercising like a mad woman to burn off the calories of the Hershey's Kiss I bumped into on the way to work. I'm exercising to age well, to breathe well, to increase my energy levels, and to keep my body in good working order into old age. In other words, for health. At the same time, however, I must disclose that the fact it has aesthetically pleasing effects is a big bonus...don't get me wrong.

As we age, we cannot lean
on exercise as an effective
weight loss tool. It will also
poop you out and burn you
up! Eat well...exercise for health.

If you are wondering how to begin....may I suggest paying attention to your serving sizes over the next week. Not so much WHAT you're eating, but how much. Just by making a small adjustment to your serving sizes, you could see a change in your weight overtime. The next step would be eating more veggies and reducing the amount of red meat and refined grains (white rice, pasta, bread, etc.). After that, why not try and limit the amount of junk food in your diet. How many calories are you drinking by choosing orange juice over water? You could decrease your calories by 300 - 500 just by eliminating the calories from drinking juices, pop, and other sugary drinks.

Progress slowly, give yourself time to adjust to your new regime, celebrate the "failures" as they are tools for education, and within the year you will see and feel a difference.....without the scale.

If you are looking for recipe ideas to try out..or just want to look at the pretty pictures (like I often do), here's my latest find (thanks to Nicole....you know who you are). If anyone has any other blogs or websites that make eating vegetables easier, I would love to hear from you! Check out....http://www.eatingwell.com/recipes_menus

K

Health Promotion Identity Crisis?

2011-10-08T21:19:00.000-07:00

I swear by this, myself...but is it true?
Could it not be a vegetable a day that
keeps the doctor away?

Is it healthy to be thin? Is it going to kill us if we drink too many Cokes? Does it really make a difference if we breathe in second hand smoke? Does eating junk food and sitting on the couch really make a difference in the big picture of health?

As a health promoter, I'm having a major crisis of professional identity.

People are calling me, meeting with me, and commenting to me their desires to lose weight, look good naked, stop eating crap late at night and above all...make them into a better person. But they are good people already. Why do we put ourselves through the torment of "should'ing" all over ourselves (and all over me) when the reality is the change may never happen.

Perhaps it's just burnout or bitterness due to my vacation oversight.

Seriously, I got an email today asking if I do "weigh-ins" in my weight loss courses. When I answered that research doesn't support this practice for long term weight loss, my email pal replied..."Thanks, but I'll find someone who does." It didn't matter that the success rate was slimmer, all that mattered was keeping her belief system intact no matter what. We continue to believe the scale is our most valuable weapon in the fight against flab........still!

I'm probably just tired. Grieving over my poor cat has lowered my immune system function something fierce!

Is this the picture of health?
How do we know she isn't
going home to give her husband
the silent treatment. Maybe
she feels isolated or empty
inside. These all have equal
importance to health..it's not
just about a flat stomach, a two
piece and a dumbbell.

At the moment, I'm seeing six clients all of whom want to lose weight. They come to me for the answers and for the result and I shoulder the expectation of success when I know I shouldn't. The change doesn't come from me, but from the person wishing to change. It has to come from within...nothing I can say can change anything.

Maybe I should just quit health promotion and become a barrista at Starbucks.

I know that the weight my clients are carrying is not a health hazard. The self disgust they verbalize (consciously or unconsciously) is a product of our socialization within a culture of beauty that makes no sense. I know that little to no research has shown that second hand smoke causes cancer, but I'm responsible for our workplace "9 meter" outdoor smoking policy. I know that it is more to do with environment than lifestyle when we hear about cancer rates increasing (especially in young children) but I continue to suggest a correlation between lifestyle and cancer.

All this cognitive dissonance is giving me a headache!

The most challenging of all, is collecting this critical research, knowing that health is so much more than the physical, and having to compete as a small business in a sea of others who offer promises of quick weight loss (without thought to the individual as a whole). I guess all I can do is offer support, understanding, and sound education that will lead to success (and not bankruptcy) when that individual is ready to take over their own life and not leave it to the "experts" to provide the road map.

Did you know that research suggests an exercising smoker is equal or more healthy than a sedentary non-smoker? Put that in your pipe and smoke it (but be sure to be 9 meters away from any air intakes or doorways)

Change is completely possible, but let's face it, you are in charge of your own change (no one else can do it for you). What I can do is serve as a coach and counsellor when times get challenging and provide you with information that has years of research and practice to support it.

...but for now, I'm still trying to figure out who I am and what I do for a living.

K

Confessions of a Health Promoter (part three?)

2011-10-06T17:09:00.000-07:00

Oh...the humanity!

If you have a strong heart (and stomach) read on...it ain't pretty, I assure you, and there's no happy ending either. What I do have to share, dear reader, is a story about a desperate woman in the throws of the night, all alone, and searching for something....something in the form of....a vanilla cake with chocolate icing.

Ya. That's right. For two months I was eating so well and on the paved (not gravelled) road to habitual permanence until that stupid, yet fateful, night when I was feeling mentally unstable (I blame this cold I can't shake...but whatever). To this point, I had lost 23 pounds in my two years of learning how to eat better (and blogged about it along the way). But this night was to be my biggest fall from the wagon to date....read on if you dare.

No..no, no...no...stop!

It was 8 at night (yes, I know, Oprah stressed the importance of not eating after eight...what of it?) and I started to feel.....restless. I innocently pulled out a basic cake recipe (having not baked a cake from scratch in my life) just to see how hard it would be and (most importantly) if I had the ingredients. I'm sure you have heard stories of people finding the strength to lift a car over their head in moments of desperation....for me, my moment was when I carefully blended 3 eggs with 3/4 cup of margarine, 1 1/4 cup flour, some sugar - I don't remember how much at this point it has become a floury blurr to me now - and 1 tsp vanilla. I cooked a cake from scratch and within 30 minutes I had that baby iced and ready for inhalation. Sure the icing tasted like ass (pardon the expression) and the cake was flat and off center...but desperate times call for desperate baking.

I sliced a quarter of my double layered creation and sucked it back before I could make it to the couch. Feeling nothing, I got up and did it again. It was like having an out of body experience; I saw myself doing it but was unable to stop myself from scarfing down almost 1/3 of my lop-sided quick fix. I felt elation and self loathing at the same time! Oh, what was to become of me?

Don't make that face! You
have judgement written all
over you!

When I awoke from my carbohydrate coma (this time I was on carpet and not the hard cold tile of the kitchen floor) I immediately bagged the remaining cake carcus and tossed it in the garbage. Done. Just a bad memory, right?

I honestly don't know if I should continue this story for fear of being rejected or worse...you never read my blog again. Be assured, this takes a great amount of courage to admit and I'm only doing it to prove the point that everyone (no matter their occupation or expertise) has a dark side - mine is just covered in chocolate icing and sitting in a plastic bag in the kitchen garbage can....(no judgement). If I can just help one person with my story of desperation than all public humilitation I experience will be worth it.

Anyway, here it goes....

It's over. You can look now.

The next day, after coming home from a hard day at the office, I walked up to that garbage can.....and.....opened up the plastic bag......and.....slowly looked inside.........and.........no, I can't. It's too painful.

At any rate, the sun rose again the next day and all was well at the Cameron residence (after pouring dish soap in the bag). What made me do it? Perhaps I'll never know. Will I do it again? I can't promise anything. All I know is that, on average, I eat a healthy diet rich in vegetables and light on junk....if half a vanilla cake with chocolate icing gets in there on occasion it's not going to kill me.....it will only make me stronger, right?

Meanwhile...let's just keep this between us.

K

Good Grief

2011-09-29T20:13:00.000-07:00

If you have ever lived with an animal, you know the sense of connection you get from living through the years (good and bad) together. If you aren't an "animal person" this may sound ridiculous to you, but research does suggest that pets can strengthen our sense of connection, well-being, and boost immune system function. They provide unconditional love and are always happy to see you when you get home. Kato would curl up with me in bed and be sure to get me up at the ass-crack of dawn for breakfast. He sat on my lap when I worked and laid beside me when I was sick. We lived together for a very long time....and last Wednesday afternoon at 4:30pm, I had to say good bye to him.

Kato was superhuman (or in the case, superfeline) as he lived his 17.5 years illness and injury free. He smelled like baby powder, never sprayed anything anywhere, never had fleas, and always kept himself neat and tidy. He was a good lookin' guy always dressed for the occasion in his tuxedo black and white. I never was a "cat person" before I met Kato, and I never will live with one again, but the time we had together is full of great memories, laughter, horror (as I remember the many fights and potentially dangerous situations he got himself into). Kato was my Machiko Kakka Matsza (Sex and the City reference for those who speak the language).

Unfortunately, as life would have it, Kato developed a tumour that couldn't be treated and (very quickly) became very sick. Last Wednesday as I said goodbye to him, my heart broke into a thousand pieces (seriously, it physically hurt). My house is now silent, my grief is painful, and his absence is felt everywhere I look. I have always had a little being to care for and now I have only myself. I spent the last week crying when I felt the need (I no longer have eye wrinkles as my eyes have been puffy now for 5 days...bonus!). The one thing I have learned through the death of my father and step father is you must grieve. You cannot "keep busy" or buy another pet or work until it's bed time....grieving will get you through.

When my dad died, I poured myself into the grief and death research. I read every book and paper written by Elisabeth Kubler-Ross author of "On Death and Dying". I highly recommend this reading for anyone going through or about to go through the grieving process. This process is based upon stages and when you know it like the back of your hand you can almost tick off these stages as you move through them.

The first stage sucks the life out of you and makes you wonder around the house whispering "I can't believe he's gone" for hours on end. Shock and denial, coupled with the ugly cry Oprah talked about, is the first crappy stage to go through. Many people want to skip this part. They will do anything to avoid it and I don't blame them. It sucks. It physically hurts, you look like crap, and end up burying yourself in a heap of tattered, soggy Kleenex. You also may avoid certain parts of the house. In my case, all of Kato's stuff is down in my basement that I have yet to even venture into for fear of crumpling into a ball of goo (and there are spiders down there...I can't risk it). If you avoid this stage...I guarantee you it will manage its' way back into your life somehow (usually at the most inconvenient moments). I know...I avoided grieving my father and paid for it years later.

Anger, bargaining, and depression are the other stages I get to enjoy until finally I come to accepting the reality that Kato is gone. Of course, there are many who challenge these stages and some believe that we don't grieve through stages at all....but I hang onto my checklist knowing that soon I will feel some relief (plus the fact that I'm a check list person...it gives me something to work towards).

My motivation for this post is two fold; Real Life Health is about all aspects of health including emotional well-being. Feeling good is great but living a balanced life suggests we must also feel sad and crappy sometimes. Grieving is a part of life and a chance to learn from it...cause God knows you will grieve again over your lifetime. The second reason is just to pay my respects to a being that had a huge impact on my life. I still don't know how I will live (happily) without him...but I am certain that, with time, I will.

Thanks for everything, Kato! You were a great buddy, fabulous roommate, and amazing listener!

K

PS. After a month away, I will be back to post again soon!

Confessions of a Health Promoter...

2011-09-19T13:41:00.000-07:00

Please forgive my lack of
interest in writing...I am
hopeful it's just temporary.

Forgive me, Reader, for I have sinned. It's been over 10 days since my last posting. Since the beginning of my blog (2009), I can't remember feeling more empty of ideas than I have over the past week. I have been teaching and developing a few courses lately, reading some great books (a few on the economy of chronic disease...no surprise there) but really directionless when it comes to a post on Real Life Health.

I haven't come across a topic that I have felt strongly about for a while, but I have continued my focus on eating more veggies, reducing my servings, and cutting out refined carbs and sugar. I am happy to say, it's been two months and so far so good. I don't miss it, I feel great, I have lost about 8 - 9 pounds (although I haven't gotten on the scale for a while) and all my old clothes are new again. Don't you love that feeling? You remember a few jackets or shirts that just didn't fit before and now they fit like a glove. It's like I have a whole new wardrobe.

Of course, understanding the ups and downs of behaviour change, I'm not donating my old stuff to a good cause yet. I know that I should be expecting old behaviours to creep back but I can honestly say, I don't crave the sugar and salt I used to. Most surprisingly, I am craving a grilled chicken salad more often than not. I have learned to use my indoor grill more and have grilled chicken, seafood, veggies, and put them on a bed of salad. There is nothing you can't do with salad. Make a base (greens, tomatoes, diced peppers, carrots, nuts, avocado, Chinese noodles if you like, and anything else you love in your salad) and then have fun with the protein (chicken, pork tenderloin, steak, tofu, prawn/scallops on a stick...these have worked for me).

The key is serving up in small amounts. My rule of thumb has been whatever I served myself in the past, I half it. If I'm still hungry I can always go back for seconds, but seconds are already packed up in the fridge ready for lunch tomorrow....he he...little trick based upon my own laziness. I have the energy to exercise every day and haven't felt this healthy in a long time.

I love the cake mix from a box, the icing
from a tin, and a fork. It's messy,
imperfect, and the best damn thing
in the world!

I haven't made myself a specific weight goal and my focus isn't on weight loss (ironically that is what is happening however). I want to eat a diet based on veggies for the health of it...the trouble was always getting there. I haven't cut out red wine (but I have reduced it to only a few glasses on the weekend) and I will never cut out the fun foods altogether (I was forced to have peanut brittle this weekend.....forced I say!), but I have been making a conscious effort to just say "No." more often than not. In fact, I was able to stay away from the cookies when I facilitated a course last week (and bought everyone cookies) and declined (happily and without much thought) to my favorite thing in the world......chocolate cake with vanilla icing (in the tin). I did it! Man..I can't tell you how good THAT felt.

At any rate, for those who always read my blog (thanks again for that) I'm sorry I haven't been as attentive. I continue to have questions, frustrations, and challenges....but that little voice in my head sometimes warns me to keep them to myself.

Don't cha hate it when this happens?

Have a great week.
K

Kicking Fear's Sweet Ass!

2011-09-09T10:38:00.000-07:00

Remember this? You were little and
getting the nerve up for your first
dive or jump? You did it though..
didn't you? So what would you
do now if you weren't fearful?

A very wise friend once told me that he believes fear is the root to all problems. Fear of facing the hard stuff, fear of change, fear of success, fear of hurt, fear of failure, and fear for fear sake. I really think he's on to something. For over a year now, I have been battling a war against my own fear and I think I may be ready to write about it. Although this one is a hard post to write as admitting to this is challenging, I fear I may not overcome it if I don't deal with it soon. My biggest fear is becoming the person I never wanted to become. I fear working in a job I don't enjoy, being in a relationship I want to leave, living in a house I hate, and dreaming of what could have been if I just made the effort and faced my fears. I seriously don't know what happened to me as a child...perhaps it all started when my mother hung me upside for the ankles shaking me to cough up the carrot I was choking on (but I digress....).

I have been struggling with my own professional fears for over two years now. All I wanted to do when I started grad studies was change the world (nothing big....). Many people made fun of my big picture thinking and told me it couldn't be done, but I was sure that one little person with a big idea could make a difference. I wanted to open up my own business and offer judgement free and inclusive health counselling to those who never stepped foot in a fitness center. I wanted to be a weekly columnist for a newspaper (not a national one so much....a little one would do) and offer real life health stories that would make people laugh and feel good about themselves (versus bad that they are eating a donut and sitting on the couch). I'm not doing any of this. Although I love my job, I think I could do better.

Lately, I have met people with far less education and experience as myself but with much more ...what do you call it......belief in themselves?....self confidence?.....motivation?...than I have now. Because of this, I have learned one really hard lesson over this year. It isn't the degrees you have or your years of experience, it's all about attitude! For example, "Barb", a woman I met last year, had just moved to my town. She arrived with a certificate to teach Zumba (and a passion to share it). Within one year, she opened her own fitness studio (no degree, no experience, just energy and a passion for her craft). Now I know fitness centers come and go and the chances of her remaining open are very low, but she did it (and in my opinion that takes a large amount of courage). Another guy quit his day job to begin a life coaching business...he is working as a life coach today (he has yet to be certified and is doing something I wouldn't feel comfortable doing...but he is following his dream without fear).

I believe we pass many
doors just like this one
without opening them
for fear of what's on
the other side....I fear the
regret I will feel not opening
more of them...

Why am I not writing query letters to newspapers or putting my own business out there more? Fear. What if I get rejected? What if my writing really is crap and I'm like one of those singers on American Idol who thinks they are the next Beyonce but really sound like a dying cow stuck in the mud? What if no one in my town is interested in the services I feel so strongly about? What if I showcase my passion to the world and the world isn't interested? I do believe the fear of failure is overcoming any passion and belief in myself that I need to succeed....and the worst part is, I'm stuck (and that's really really scary). It's fascinating to me that, as a behaviour change specialist, I have become immobile. I can action plan, goal set, create a list of barriers for success, read the books, talk to the right people, and still do nothing about it. Perhaps it all started, as a small child, when Mrs. Patterson, my fourth grade teacher, accused me of cheating off Tony when I received an A on my math test...(but I digress).

I know, eventually, I will give myself a good bitch slap and crawl out of this self-created abyss of fear. I will mail off the letters, send my second book to a publisher, open up a small office space and offer health counselling to my population of choice. But things would be so much easier and move so much faster if I could just shake this fear and step out of my shell. God, I couldn't imagine what I could do with the wicked combination of education, experience AND attitude!

Does fear relate to health (in keeping with the Real Life Health theme)? You bet it does. Fear holds us back from doing what we truly want to do and be. Fear keeps us in relationships we don't want to be in and jobs we can't stand. Fear stops us from saying what we really want to say and, ultimately, fear gets in the way of achieving personal greatness. Research has demonstrated that happiness is linked to good health (and sadness, depression, stress, and anger is linked to chronic illness)...so you bet your sweet bum fear relates to health!

...and I'm one step closer to kicking my fear's sweet ass to the curb! (........once I clean the house and finish this really great novel I'm reading).

K

Looking Good Naked

2011-09-07T11:02:00.000-07:00

We all want it! If there is one person out there who doesn't, after stripping down to their birthday suit, examine themselves in the full length only to shake their head at some wobbly part they don't like....proclaim your existence! Even the skinny, beautiful people dislike something about themselves. Lucky is the North American who loves every inch of themselves upon close inspection (unless you are a child who has yet to be tainted by our obsession with appearances).

For me, the hardest part about writing a blog post or speaking on our fear of fat or the truth about obesity (see last post on "Fat Terrorism") is fighting the little voice in my head screaming....."ya, but......I still want to look good naked!" So what if being fat isn't bad for our health. So what if we shouldn't judge others or ourselves for carrying around that extra fat. Society values thin and defines it as beauty and the real life truth of the matter is....you can't fight the power of social influence. We are all socialized.

No matter what the feminists said in the 70's, I love the feeling of being taken care of (although I haven't really had much of that as an independent single woman most of my life but I'm just sayin'...). No matter what I know about the evils of deep fried Mars bars, I love the feeling of biting through the crunchy outside and sinking into the gooey inside. And no matter what they say about fat and health, I love the feeling I get zipping up my jeans without doing "the dance". I love seeing a muscle poke out or a shadow of collar bones through a v-neck shirt. I am influenced by what society defines as attractive.

Now that's not to say that I don't practice what I preach. I certainly do....I believe that is the most important part of being a health promoter. However, when I do get on that elliptical trainer for 45 minutes, it's not only because I truly enjoy it, but it is to burn a few extra calories in the process. I also admit, to anyone who challenges me, that I'm doing it to look my best (or...let's face it....look good naked). I'm not doing it for my health. If I was only focused on health, I might choose a 60 minute walk along the waterfront vs. a challenging cardio workout (but you never know...as a fitness leader I adore the sweat and heavy breathing that comes from an intense cardio).

The message that fat is healthy and isn't going to kill you is not one that people really care about because of the desire to be thin. We use health as a motive for our desire, but truly it is because of how we want to look....and there is absolutely nothing wrong with that (unless you are going about it in an unhealthy manner or hating yourself, depressed, or a shut in because of it.......I know at least one person unwilling to date because it means she may eat more than her allotted caloric intake for the day - that's a fear of fat).

So if you are reading my blogs (and thank you for that) and find I'm posting on the myths of obesity while writing about how to lose weight be assured I am totally aware. My "secrets to weight loss" postings will continue and I will continue to offer tips on how to get the best bang for your workout....all in the name of looking good naked and nothing else.

So here's to your good health and really cute bum!
K

Fat Terrorism!

2011-09-02T10:39:00.000-07:00

Death by sausages...
come on!

There was a brilliant man who once described the obesity fears in the US as "the terror within, a threat that is every bit as real to America as the weapons of mass destruction." (Richard Cormona - ex surgeon general)That was before we were exposed to the real life kinda terrorism.

It was also once proclaimed by the Centers for Disease Control and Prevention (CDC) that over 400,000 Americans die of overweight and obesity every year......before they really understood the data. Turns out, after a more methodical review that it really is only 26,000. I mean really, what's a 374,000 death difference...it's still really bad for you to be fat...right? The sick thing about this is after the CDC announced that 400k die every year they didn't go back to correct it. The result? Most (if not all) health and medical practitioners began the war against fat that continues to be fought today.

This book lit the fire for me.
Paul Campos offers study
after study dispelling the
myths of obesity and health.

Does fat really kill? Turns out there are more studies to suggest otherwise. These studies are longitudinal (meaning not just a couple of weeks or months, but years) and the number of participants are high. What they have found is overweight people live as long or longer than their "normal" weight counterparts. Wanna taste of some of these studies? Check 'em out...

1. The Established Populations for the Epidemiological Studies of the Elderly - more than 8,000 seniors participated in this.
2. The Study of Osteoporotic Fractures - more than 8,000 women participated
3. The Cardiovascular Health Study - almost 5,000 individuals participated
4. Women's Health Initiative Observational Study - 90,000 women!
5. Body Weight and Mortality among Men and Women in China - 170,000 adults participated
6. Body Mass Index and Premature Mortality in Physically Heavily Working Men - a Ten -Year Follow-up of 20,000 Construction Workers
7. Body Size and Mortality in Women: A 29 Year Follow up of 12,000 Pregnant Women in Northern Finland
8. Height and Weight and Mortality: The Norwegian Experience - 1.7 million people !!!! This was the largest study done and found that those in the overweight category (measured by the fabulous Body Mass Index - BMI) had the highest life expectancy. Those in the underweight category had the lowest. Those that were determined as "normal" had a lower life expectancy than some in the obese range.

(Note: the full references of these above studies are available upon request...but you could easily "Scholar Google" them to get the abstracts)

Simply outstanding read!

The current generation of children is the first generation in modern American history projected to have a shorter life span than their parents. (Olshansky, S., Passaro, D., Hershow, R., Layden, J., Carnes, B., Brody, J., Hayflick, L., Butler, R., Allison, D., & Ludwig, D. (2005). A Potential Decline in Life Expectancy in the United States in the 21st Century, New England Journal of Medicine, 352, 1138-45.)

I'm sure you have heard this statement over the years. This was an opinion piece noted in the New England Journal of Medicine and didn't offer any statistical support to back it up. In other words, someone just put it out there "as their opinion". Nice. So here you have, yet again, health and medical professionals panicked over the growing rates of childhood obesity and diabetes (note: many medical professionals sitting on the boards that determine the measures for obesity and diabetes have their fingers in other ventures including pharmaceuticals for chronic disease management and weight loss clinics...the measures are then lowered to include more people).

Fat stigma is fueling our
desires and actions to
get thin...not science.

The truth is, through medical advances in care and better nutrition and living conditions, the majority of kids can look forward to living longer than their parents (and taller...evidently the human race is getting taller too). So the next time you serve Johnny and warm, toasted, grilled cheese sandwich remember....you are not handing him a loaded gun...just a simple plate of love and joy.

Size is a sloppy and unscientific way to judge someone's health or character, and the social and medical imperative for a thin body is not only misguided, it has caused much damage. "Normal weight" is neither normal (most people exceed it) nor ideal in terms of health. All that can be determined by judging people based on their weight is one's own level of prejudice. Bacon, L. (2008). Health at Every Size.

So if fat doesn't kill why are so many of us scrambling for the latest weight loss tool (or more scary...surgery). Why are we risking our life under the knife? Why are medical doctors (people who are trusted with the care of life) suggesting bariatric surgery? Bariatric surgery is the umbrella term for surgeries that promote weight loss (lap band surgery, stomach stapling, gastric bypass, and the like). From celebrities to the guy next door, people are turning to this extreme measure "for their health"...but if their health really isn't at risk why are they putting themselves at risk for more complications than I have time to list? Did you know that once someone undergoes bariatric surgery they will never be able to eat normally again? They will face pain, vomiting, and something called "dumping" (inability to control their stool). Apparently 85% of patients will experience this (according to the American Society for Metabolic and Bariatric Surgery). In addition, their is a high rate of depression and suicide that accompany such a desperate measures. Like money can't buy happiness, so would it appear that thinness doesn't either.

Again, fat isn't about health
or real science...there are
many other (more
disturbing) reasons behind
our fatty fears.

Of course, once the patient looses a few pounds and gets a few compliments, they rarely want to share the negatives they experience (hence we never hear about things like "dumping"). So even if they have to wear a diaper for the rest of their lives and always bring a second pair of pants with them, they will look really good in their jeans.

Jokes aside...it's a sad state of affairs when our doctors recommend this measure. They should be aware of the studies suggesting fat isn't the enemy. They should be urging patients to go in another direction. Some researchers suggest this is because surgeons get rich doing it or because pharmaceuticals will fill their pockets or other reasons beyond that of the care of their patient. I am sadly starting to realize that more often than not the doctor isn't on your side as much as she is on the side of big pharmaceutical.

The motivation for my post today is two fold. Two days ago, as I was surfing through the USA Today news site, I came across a sickening article about everyone's favorite doc...Dr. Oz. It was because of this, and the book I'm reading at the moment, that I wrote this post today. The link to Dr. Oz's shameful proclamation that he wants to see more bariatric surgery performed is attached in the link below.

http://content.usatoday.com/communities/entertainment/post/2011/08/dr-oz-advocates-more-gastric-bypass-surgery-/1

Let's just say, I'm done with Dr. Oz. He has an opportunity to positively effect the world and he chooses to continue to exacerbate the myth that fat is bad and everyone needs to loose weight. Give me a frickin break.

Another motivation for posting is a book I highly recommend you read (if you are tired of dieting or trying to loose weight or if you are a health practitioner). It is written by Linda Bacon, PhD. (ya I know the last name is pretty ironic) and entitled "Health at Every Size; The surprising truth about your weight". In addition to this book, if you haven't read "The Obesity Myth", by Paul Campos, PhD. I highly recommend that one too. Both are below and they promise to change your perspective, belief, and life.

Something you can trust is the fact that a healthy diet and daily physical activity (along with adequate sleep) are the three biggies that can help you reduce your risk of chronic disease. Fat has nothing to do with it. Of course, the reality of all this, simply put, is we all want to look good naked. My next post will be all over that like butter on a hot piece of raisin / cinnamon toast on a cold rainy morning.

Have a great weekend.
K

PS. Other than the books I have recommended, I have also attached those that relate to fat stigma in North America. Again, great reads and will make you mad and relieved at the same time.

Is there a balance in passion?

2011-08-31T09:35:00.000-07:00

If you are able to check the "very
satisfied" box, you are fortunate.
Many people are still pursuing
happiness and passion. So what's
so hard about finding your passion?

I had an interesting conversation with a life coach in training last night (a very excited and passionate one) about balance. Although this dialogue lasted but a few seconds it made me think about passion and life balance....are they complimentary or can passion suck the life blood out of pursuing balance? When I had asked what he does for fun he answered, "I work...my work is my fun." Ahhhhhhhhhhhhh, I remember the days when I used to answer the very same way (that was before my first mental breakdown of course).

In my 20s, I was in love with teaching exercise, talking and studying exercise, working out, hanging out at the gym, and the people I worked with. I began my career at the YM-YWCA of Greater Victoria and for about 5 years I gave them everything I had to give (and loved every freekin' minute of it). I supervised approximately 80 volunteer instructors and when one wouldn't show or couldn't teach, I would teach their class for them. I was teaching up to 20 classes per week, training new fitness instructors and personal trainers, training clients, and being the best damn Health and Fitness Coordinator the Y ever saw (plus a full time student in Kinesiology).

TV is probably one of the biggest
diversions to finding passion and
happiness. If I complain of not
having enough time...how much time
do I have to watch TV? Which is
more important for my health?

That was until one fateful morning when, after answering the phone to learn my 10 am "Seniors Fitness" instructor couldn't make it, I curled in a ball under my desk and wept like a small child lost in the woods. Rocking back and forth, I was wondering what the hell was happening to me. I was shaking, I couldn't stop crying, I felt exhausted....and it was only 9am. I had finally reached the end of my wick...I had burned my candle out. My passion for fitness was gone and all I wanted was a hole to crawl in and never come out of.

Passion is a tricky thing. If you have it you are lucky as many people don't find their passion. Passion is the thing that makes you shake with excitement and feeds your soul. Passion is what motivates me to continue to read book after book and study after study on fat stigma. It's what drives me to go back to school to learn how to be the best counsellor I can be. It's what keeps me up at night thinking of ways to motivate change in others. It's also the thing that makes me say yes to every opportunity that comes my way. But it is also the thing that slowly chisels away at my energy leaving me in a heaping pool of gooey stuff on the kitchen floor....right next to that fossilized old raisin I'm still trying to remove.

Bad burn out can happen to good
people. Unfortunately, their
exhaustion can make everyone around
them miserable.

It's one thing to love your job so much you consider it your fun, but it is another when you disregard the importance of rest, re-creation, and rejuvenation for your mental and physical health. For that reason, I decided to take two months off this summer. For July and August, I wasn't going to read, think, research, network, or plan anything to do with Real Life Health (my business). I wasn't going to outline another article or submit to another periodical, or think about my 5 year plan. Instead, I bought a ton of John Saul books and planned to sit on the porch and read every creepy one (yes, I have a passion for horror movies and books...no judgement).

I am happy to report I managed to do this for about 1.25 months...and then I had to go searching for my brain. Since then, I have read a few books on eating and health, but have managed to avoid sitting at my computer or thinking heavily about my next move. I have cleaned up my art "studio" (I do actually have a space where unfinished paintings and mosaics sit waiting to be touched again) and have renewed some of my childhood passions again. The result? I feel rested and ready for a very busy fall season (and maybe a little trip to Vegas for good measure).

Fear is a big reason many of us do not
pursue our passions. I know it's one of
my big reasons. If I wasn't so fearful
of the worst case scenerio, I
could be anything I want to be.

To have passion for life, and in life, is one of the best gifts you can receive. I also believe, many times, you have to search for it as it may not just come to you. But once you find that thing that drives your heart rate into its' training zone be very aware of the importance of rest so you can continue feeling this natural high. Burn out is a bitch and something that doesn't go away overnight. Just like exercise, you have to rest to become stronger. Integrate other hobbies and interests into your life (preferably something that is unrelated to your work) so you may recharge and become even stronger at your passion.

Meanwhile, enjoy the last day of August. September is here...my favorite time of the year.

K

Although there are some very superficial thoughts above (i.e. "if you don't like your job, quit") I do believe in many of them. I particularly like; "getting lost will help you find yourself", "life is about the people you meet", and instead of asking a new person why they do for a living...ask "what's your passion?"

A Body at Rest...Stays at Rest

2011-08-29T09:59:00.000-07:00

There's something to be said for that irritating law of inertia. From my 23 years (OMG) of experience as a trainer and exerciser, I am a full on subscriber of this law. From the days when I am active and looking forward to my next exercise session to those when getting off the couch appears to be impossible, I continue to run the spectrum (or continuum...which ever applies here) of the law of inertia.

All of Newton's Laws of Motion can be easily applied to physical activity (or inactivity).

Today I start back to my exercise program (albeit very slowly) after 10 days of "rest" after my little surgical procedure. Although, at the time, I was horrified to think I wouldn't be able to run or bike for 10 days, I fell into a comfortable peace after only the second day (ya...it didn't take long to start falling off that wagon). I found I had much more time on my hands by not having to collect my gym bag in the morning and not having to use my lunch hours for exercise and not having to spend an hour after work (when I worked out outdoors) to go on a ride....lotsa time. I cleaned my garage, I organized my junk drawers and closets, I got back to working on my line up of art projects, and I read more books. I started loving not exercising (God forbid, a fitness leader admits to that; kinda like a smoking cessation coach loving smoking).

But the holiday is over and I must get back to it for the sake of my energy levels (a bit on the low side), my muscles (now that all my hard work has turned a little soft), and overall health. As much as I complain about exercising in this blog (and in real life) I do love the benefits of it and how I feel when I do it. I'm not going to lie to you, it is hard to actually get my "gym strip" on (sometimes) and walk down the long hallway that leads to the cardio room and actually get on a bike or get into the weight room....but it's worth it.

Although, if I had this set up in my backyard, I wouldn't consider getting out of it for some stupid walk!

With anything, the slide into sedentary living is a painless (and very easy one) to ride. You miss a workout here and there and finally the active days become less until you can't remember your last workout. It is easy to do, believe me. It isn't until you lace up the shoes again that you remember just how great you feel when you do it (and if you don't feel good, you may be doing too much too soon). The great news is it is never too late to become active again. Go for a small walk today and you could find yourself walking faster and longer by Christmas. Continue, build up speed, stamina, and duration and you could be doing 60 minute power walks by the spring (looking fabulous, feeling fabulous and irritating your friends talking about how great it is to exercise)!

That's all I got....
K

Hamburgers for Health?

2011-08-26T09:45:00.000-07:00

Cancer and other chronic disease research, for years, has suggested the importance of a healthy diet including eating from a wide variety of vegetables and fruit, limiting red meat, eating more fish, and watching the consumption of sugary and processed food and drink. Right? It's there in black and white.

So when grocery stores, fast food restaurants, and even my veterinarian's office offer the proceeds from junk food to go to health support and even chronic disease research I'm usually caught with nothing to say (which is very rare let me tell ya). For example, if you look for it, you will see the pink ribbon (a global symbol for breast cancer research) on packages of processed, fatty, and sugary foods including junk food. Is it me or is there a huge disconnect there? Another recent example of this obvious contradiction is a local grocery store promising the donation of revenue from their Pepsi products to go to health care...not to mention the local fast food restaurant donating a percentage of their revenues from selling burgers to cancer research.

We see fun runs and special physical activity events being held to raise funds for cancer research only to see the BBQ at the finish line handing out burgers and hot dogs. Do we not realize this disconnect? Are we so programmed to raise money for a cure (to the treatment of a disease) that we have ignored the most important component (the prevention of the disease). Although I have to remind myself that these events do promote physical activity, a sense of community, and other great things...and people really do feel they are doing something good for humanity, it breaks my heart to see so much time and effort being placed on reaction and not on prevention. Think of the money we would save if our focus was on prevention? If we cleaned up our environments, focused on our stress, made eating healthy sexy, and dealt with the real reasons we are getting cancer at an alarming rate....we could focus our fund raising on other important causes like feeding and sheltering those on the streets of our towns.

However, the reality is we offer "for the cause" events more and more. So in keeping with the theme, why not promise the proceeds from selling vegetables or fruit to a chronic disease research association? Why not offer booths at these events that highlight the importance of prevention? Why is it always about cancer? Mother Theresa once said that she would never attend a war rally but would go to a peace rally. Focusing on cancer may just bring more cancer....a focus on health, prevention, eating, exercise, sleep, emotional management, and the like may be what we need to see to really make a difference. But this way doesn't keep people employed, it doesn't put money in the pockets of the corporations that sell Pepsi and hamburger. So is this about truly finding a cure or could it be fueled by something else?

I'm just putting the question out there. It's definitely a hot topic and many would jump down my throat and tell me I'm not a team player, I'm not a positive person, it's not about conspiracy (I've heard them all). But before judgement, I urge you (in general) to find information that looks at both sides of the coin. There are a ton of research articles and books out there that take a critical look at the subject. My favorite is "The Secret History of the War on Cancer", written by Devra Davis.

I am still very hopeful that we will turn our attention to prevention, but I'm sure (like anything else) it has to get worse before it gets better.....or maybe I'm just still very naive to the power of the economy of illness.

Either way, it's healthy to practice critical thinking.

Have a great weekend!

K

P.S. I googled "breast cancer awareness and food" and came up with pics of cupcakes, processed soups, alcohol, cookies, and the like.....unfortunately, I didn't see vegetables or anger management or really anything to do with healthy lifestyles.

There Was More to Kellogg Than Cornflakes

2011-08-25T12:34:00.000-07:00

I have fallen in love with a dead guy. His name was Dr. Joseph H. Kellogg and he lived between 1852 and 1943. You know him from his cereals, no doubt, but did you know he formulated the well known Corn Flake to help prevent masturbation? Yes, our well loved breakfast cereal was originally thought to ward off any impulse toward this "deviant" behaviour (in his paraphrased words). So..ya..some of his practices and beliefs were a little whack. He was focused on the exercising bowl at least 3 times a day and for those lucky enough to attend his wellness center, he supplied 6 enemas a day to his clientele.

Dr. Kellogg was a health promotion visionary. His paper on "Biologic Living" gave me goosebumps. I have included the link to this site here in case you want to read this paper in it's entirety. If you are a health professional, I strongly recommend it. http://lifestylelaboratory.com/articles/simple-life-nutshell.html

Biologic living means health, comfort, efficiency, long life. It means good digestion, sound sleep, a clear head, a placid mind, content and joy to be alive. - Dr. J. H. Kellogg

His general rules included daily attention to cultivating personal health as you would your home and workplace. He promoted the recognition of good health as our most valuable assets and treated as such (God, I love him). I'm most certain that if he were alive today, I would make a pilgrimage to him if only just to touch the hem of his garment (okay...maybe going a bit towards the dramatic, but kinda keeping with the metaphore of health as a religion). Of course, I didn't know the man, but based upon the time he lived I can guess he wasn't driven by selling his book or weight loss product (maybe the odd Corn Flake and health spa membership). He promoted a simple life surrounded by nature.

Ironically, Dr. K looks kinda like "the Colonel" (as in Sanders).

His paper includes "rules" for eating, exercising, personal hygiene, sleep, and mental health. Some of my favorites include his rule of eating only natural foods, taking care to avoid protein in excess, avoidance of animal fats, and eat when hungry and not because it's mealtime or someone has invited you to. Kellogg also noted the importance of mindfulness at the table; to avoid thinking about work, worries, and the cares of business. Brilliant.

Some fresh, uncooked food should be eaten at each meal in the form of fresh fruits or fruit juices, lettuce, raw cabbage, cucumber, and other salads. - Dr. K

Okay, so we have learned a little since Kellogg walked the earth. We know that fruit juice isn't that great an option but he was still on to something. To this day, these messages repeat themselves over and over in many diet and healthy eating programs. New books are written and published all the time that paraphrase what was said a long time ago.

For all the fitness testers out there, interestingly enough, Dr. K patented the Grip Dynamometer used by YMCAs all over the country to test grip strength in the very popular fitness testing services. To this day, the Grip Dynamometer is still used. Why? I have no clue.

His notes on exercising for health included doing as much work outside in the open air and sleeping with a window open to breath it in at night. He even went as far to suggest options for the person who is sedentary at work (a desk job)...

One need not degenerate physically because his ocupation is sedentary. Always sit erect, with chest held high and the small of the back supported. Sit as little as possible. Standing and lying ar emore natural and healthful positions than sitting. One may exercise while sitting at work by deep breathing and by stiffening the muscles of first one limb a few seconds, then the other. All the muscles in the body may be exercised in this way.
- Dr. (Smartypants) Kellogg

Finally, his insights into mental hygiene were also very progressive for his time. From avoiding worry and self-centeredness to cultivating altruistic ideals and optimistic thoughts (sounds like someone else I know...starts with an O; ends with an ah), Dr. K was on fire when it came to mental health practice. He even suggested to take a vacation from work when all you dream of is work (at night....not in a "I love my job so much" kinda way either).

You know why she's so happy? Her husband
now takes shorter showers!

Anyway, I was so taken back by this guy after stumbling upon his writings that I just had to write something about him. I highly recommend checking out his paper. He has also authored many many books in the medical field and it is my goal to hunt one of these down for my antique book collection. So that's all I got for now....except this final (and equally fabulous) quote from my BDFF (best dead friend forever)...

Do not worry. The Power that made us can and does take care of us. There is no need to worry. The intelligence that controls and energizes heart and lungs can rule our destinies and with our co-operation will lead our lives in ways where "all things work together for good" to us. Worry kills. Hope inspires,uplifts. Cheer up.

-Dr. J. H. Kellogg

Breaking the Eating Habit

2011-08-23T09:34:00.000-07:00

For some, like me, it's near to impossible
to "just say no" to such cute little
cupcakes as these.

You have probably heard the old saying, "eat to live don't live to eat". If you think about it, diet and health professionals base their healthy eating plans on eating to live (translation: the science of eating to stay alive)...but what about the psychology of eating? What about most of us who may live to eat? I don't know about you, but I think about food probably way more than I should (and I am not even hungry when I do). Moreover, I tend to reach for something after work, on a road trip, or even at work when I have a boring project in front of me.....this is the habit of eating.

For the last three weeks now, I have been working at breaking my eating habit. It is interesting what I have learned by placing my focus on my motivations for munching. For me, during and after work is the biggest challenge. In the old days, I would have a bag of nuts or jellybeans at my desk and slowly make my way through my stash during the day. I would then go home and make a snack before dinner not even asking myself if I was truly hungry or not..it was just automatic (and very relaxing). There's nothing better than cracking a pear cider and enjoying a bowl of hot buttered popcorn after a long, hard day of eating jelly bellies.

For the last three weeks, before jumping a bowl of tortillas or a plate of yam fries, I would ask myself if I truly needed it or I'm acting under the influence of an old habit. The answer would ultimately be habit. So far it's been great, but I have yet to apply this practice during the time my hormones are in the drivers seat and I have little to no control over my actions (yup..I realize the importance of self-responsibility but I don't see anything in the text books or research on the influence of raging hormones on "healthy choices").

Not too long ago, I decided I never
want to feel like this poor Anime
character does....stuffed, sick, and
full of regret.

Since I've been working at this change, I have had two very challenging moments I would like to share. The first happened this weekend at one of my favorite restaurants. I ordered the citrus chicken salad with the dressing on the side and my lunch mates order a huge plate of nachos dripping in melted cheese (my ultimate favorite thing in the whole world).....and they couldn't finish it (always an invitation to do your part to help out a friend). While the fragrance of baked chips and cheese took over the room, I created a list in my head of the pros and cons of diving in with both hands. I knew that I could never just have one chip (many of us start like this...saying, "I'll just have one and leave it alone". Unless you have superhuman control I challenge the effectiveness of this strategy). I also knew how I would feel if I did succumb (both physically and mentally). I knew my salad choice was very healthy and would give me what I needed to feel alert and healthy and with that, I didn't take one chip. This was a huge deal for me...I was partying in my head for hours after. Once you pass a test like that, the rest become easier. It's the little successes that make all the difference.

The next test was last night after work. I was feeling kinda beat up, tired, bored, and the weather was gloomy and cold. All I wanted was a bowl of popcorn and a good movie. Instead, I opted for some blueberries and watermelon and felt better for it. Not that popcorn isn't a healthy option but I wanted to break the habit of always popping it as I came home. Slowly but surely my eating habits are evolving (that's not to say I don't think about ripping open a bag of Doritos or ordering a dozen donuts or baking that cake and eating the whole thing with a fork). When I do have these thoughts, I remind myself of how crappy I will feel after and lack of nutrition and crap in each craving and try my best to move on or at least replace it with something healthier. This takes a lot of self talk and negotiation, but it's possible if we just take the time to think before we act.

The habit of eating, in my opinion, is one of the greatest motivators behind weight gain and lack of success losing weight. Unfortunately, the psychology behind behaviour change is overlooked in many (if not most) of the weight loss programs out there. Yet, by understanding our own habits and taking little steps to break them, we will soon find ourselves ascending to new heights and even overcoming some of the greatest challenges of change.

God I love psychology! It's so fascinating and drives so much of what we do.....never underestimate the power of a good lookin' fudge brownie on a stressful day (there's no science in the world that will save you from it's stronghold....only psychology).

K

8 Fat Loss Myths

2011-08-21T13:18:00.000-07:00

There's a ton of them...
here's a few that I hear
most often.

Over the years I have heard many tales of fat loss strategies, special exercises, and foods that promise lasting results in the battle of the bulge. For successful (life long) weight loss to happen, one must face the facts and kick the myths to the curb. Below is a few of these myths.

Myth 1: I'm gaining weight because my metabolism is slowing down as I age.

Because muscle eats up a lot of energy to exist, the more muscle one has the more energy is needed. Over the years, we lose lean muscle tissue and inevitably gain more fat tissue. The good news is no matter what your age, you can always add more lean tissue and burn more calories at rest. Resistance training is the key to this to maintain the metabolism you have now.

Myth 2: The StairMaster is better at slimming my thighs than the treadmill.

There continues to be a belief that if one exercises a specific body part, that body part will reduce in size and lose the fat. This is referred to as "spot reduction" and every fitness trainer on the planet is aware of this myth (I hope). Unfortunately, although you may strengthen the muscle in that body part, it won't lead to losing the fat there. A combination of resistance training and cardio (not to mention a healthy diet) for the entire body will. Therefore, if you are getting rid of a treadmill for another piece of equipment because you think it will work better...don't. If you are doing 100 sit ups before bed to gain a flat stomach....stop.

Myth 3: I don't have the time to dedicate to exercise.

If you want to change behaviour you have to go slow. Therefore, it is not recommended to exercise more than 2 times per week to start. In addition, adding only 15 minutes of walking a day (or each of those days) is all you need to start. Just stick with that for a month and add on as you stick to it. The belief that you must workout 5 days a week coupled with a strict diet is the reason why so many people fall off the wagon.
Every little bit counts.

Myth 4: I am eating healthy and doing all the right things and am still not losing anything.

This one is a toughie because whatever we think we are doing, the chances are good that we are overlooking a few things getting in our way of success. That's why I always start my sessions with new clients by asking them to write down everything that passes their lips. This way I can get a clear picture of what is happening now. Many times it's the pops or juices (because people still think juice is a healthy option). Perhaps it is the amount of butter / fat in the diet or other habits we just don't consider. The fact of the matter is...any diet can be tweaked to ensure success. The only problem is it needs to be a diet you are happy with and not one you feel you can't sustain for the rest of your life.

Another myth suggests you
will gain more weight if you
eat after eight. Remember,
a calorie is a calorie no matter
what time it is....

Myth 5: Diet alone will keep the weight off.

Although what you eat makes a huge difference, it must be coupled with daily physical activity. As noted in myth #1, lean muscle tissue helps to increase metabolism. In addition, a daily walk can burn those calories that you would otherwise store. Don't let the notion of daily physical activity intimidate you, start a walking program and maintain it for the rest of your life. Start slowly and progress moderately for a year. Within the year you could be walking up to 60 minutes a day!

Myth 6: There are specific foods I should eat for effective fat loss.

No matter who suggests eating a bowlful of broccoli or cauliflower may speed up the fat loss process.....do not pay any attention. The fact is the calories that you eat must equal or be less than the calories you burn to either maintain or lose fat. A pound of fat is 3,500 calories. Therefore, to lose a pound a week you must have a deficit of 3,500 calories. No vegetable, drink, powder, or pill will do it for you. By cutting out the sodas and juice and opting for water you may just make that differences by one little change. Add some walking to that (be it up the stairs vs. the elevator or even getting up to change the channel) and you have burned even more.

Myth 7: A food low in fat and sugar is a healthy option and great for fat loss.

Just because a frozen entre with a weight loss program's label on it may be low in fat, doesn't mean it is a healthy option. Although it may be better than driving through McDonald's (although I have to tell ya...I just had one of their grilled chicken salads and have to say it's a great option for fast food if ever you need one) it still contains a list of chemicals needed for shelf life, colouring, taste, and the like. If you are choosing to eat oatmeal for breakfast, choose one without the additional sugar and flavourings...choose whole oats with nothing else. Fat is a healthy part of any diet. The good fats come from fish, oils, nuts, and avocado (to name a few), add some of this to your diet and get rid of any food item with a list of more than 6 ingredients and/or ingredients you can't pronounce.

Myth 8: The faster I loose it the more successful I will be.

Unlike the myths you see playing out on the Biggest Loser, losing fat fast is your ticket to gaining weight in the future. Only a very small percentage of losers keep it off for life. It is important to make changes that you can keep for life. It is also important to lose weight slowly; 1-2 pounds per week is suggested for healthy weight loss. If you are losing quickly enjoy it while you can and don't throw out your fat pants...you will need them soon enough.

It's not sexy and I'm certainly no competition for the websites and blogs touting the latest in fat loss...but it is the truth. Fat loss is an industry and for every one fat loss guru out there there are thousands of followers taking notes. Thank God for that...or I would be out of a job.

K

The Mythology of Weight Loss

2011-08-19T20:17:00.000-07:00

The Greeks defined the body ideal through
their art and their attention to physical
fitness. You see this in every painting
and sculpture. The Greeks created the
gymnasium (in fact, the word itself means,
"to train naked") and developed exercises
we still see practiced today in gymnastics.

The Greeks told themselves a series of stories to help explain the unexplained. Gods controlled the wind, the seas, the water, the land and skies and even got together to have little Gods (kinda like the royal family). These stories would bring order to the lives of many and comfort when things got kinda rough.

The mythology of weight loss is really no different. We tend to tell ourselves stories to help explain, what we feel, is the unexplainable. I hear these stories, in their full glory, when I facilitate a weight loss / exercise course and try my very best to explain the truth based upon the current science and psychology. It has also been my experience that a belief is stronger than concrete and many times you can't break them no matter how reasonable and sound the truth is.

This was no more evident than in a conversation I had recently with a few friends. We were chatting about health in general and the subject turned towards fitness, weight loss, and aging. Beliefs about weight loss and gain came at me like paint gun pellets....I tried to deflect each one with the facts but felt it was bouncing off their invisible protective shield (and there's nothing wrong with that). Beliefs are like a shield of self-protection from damage to our esteem, confidence, sense of self, and how we are in the world. No one wants to hear something that goes against their beliefs. No one wants to be told that it is because of their actions that they are in their situation (some already understand this...this is important to health but we all have our blind spots).

I hope the old belief that muscle can
turn into fat has been dispelled. For
years, people believed this. As you
can see from the pic above, it is
physiologically impossible as they
are two different tissues.

Unfortunately, our beliefs about fat loss can lead to a life of fat gain. For example, if we believe that weight equates to health and beauty, we may be standing on that scale everyday. If we believe we aren't good people unless we weigh a certain amount, we will be negatively effected by the number on that scale (I mean really...who hasn't felt the pang of disappointment when we get on that scale expecting success only to be crippled by the jump in number?). If we believe we must eat a certain food to lose fat, we may fill our kitchens with "fat burning" foods that have no valid research to suggest it's so - more a waste of money than anything. Lastly, if we believe that certain exercises will contour and shape our bodies in a positive way...we will be trading in what we love to do for something we hate.

If you are wanting to lose weight (and maybe are going through the process right now) I have a suggestion for you. Grab a pen and some paper and list the beliefs you have about fat and weight loss. Don't analyse or judge them...just write them down. Take your time, relax, and start writing. For example, some of my beliefs about weight loss (in the old days...although I have to admit, I still struggle with a few today) included; believing I am not attractive unless I weigh a certain number, believing certain exercises will lead to more success, believing everyone else can do it and I can't, believing I will have to give up all my fun foods to be successful. These were a few of my beliefs but certainly not based on fact.

Alive and well is the belief that it is an inevitability that we gain
weight as we age. Although for many this is true...it doesn't
have to be the case. You can make a difference by eating
and training well.

For my next post, I will address the most common beliefs of weight loss and exercise (especially as it relates to the aging woman) and I will provide you with the facts.

Have a great Friday.
K

Calling All Readers!

2011-08-19T08:31:00.000-07:00

I have noted a dip in readership lately (someone even dropped off as a follower...it broke my heart and almost sent me running for a bag of Doritos - kidding......sort of).

I realize that out of 100 readers you may get one comment and I realize it is summer and you probably have many more interesting things to do. I also realize I didn't start blogging to be popular with people I don't know....... BUT is there subject matter that would interest you more?

Am I not hitting a cord or missing the boat. Perhaps my blogging ship has sailed or the cat has been let out of the bag (I can't think of any more silly metaphors...if that's what they are).

I began writing because of my moments of frustration and lack of a peer group to discuss it with (I work pretty much alone without the huge team of fellow health promoters). However, I soon began to note an interest in specific topics and started going in that direction. The trouble is....I don't see that direction anymore.

At any rate, I am aware and I really do want to post what interests you as it relates to diet, health, fitness, weight loss, stress management, and the like. If there is something you find more interesting (vs. my medical experiences...but I can't understand why that wouldn't interest you.....), please let me know.

Otherwise, I will continue with my own observations as a health promoter and try not to look at the stats.

That's all I got....have yourself a healthy and injury free weekend!
K

A Funny History of "Health"

2011-08-18T09:43:00.000-07:00

Over the years, I have accumulated a little collection of old health advertisements that I found pretty funny, pretty disturbing, or just plain stupid. I was cleaning off my desktop the other day when I came across said collection and thought it would be cool to share it. Although you may have seen some of these, I'm thinking you haven't seen all of them. When you chuckle or gasp think about how we sell health and weight loss now...it really hasn't changed all that much (just the way we try to get there).

This looks like it's from the 1970's. Eat your cereal, clean your house, and lose your fat! Thanks General Mills.

I was completely ignorant to the history of cocaine in North America. Evidently, it was selling like hotcakes! Go figure.

This is my personal favorite. Not too long ago, Docs everywhere were touting the benefits of smoking. It makes me wonder what they are touting now that we will come to understand as hazardous for our health. Botox? Lap Band surgery? How about anti-depressants?

I am old enough to remember these. My mother had them in the medicine cabinet. I used to sneak one or two thinking they were chocolates....maybe that's what's wrong with me!

Does this child even look chubby? "....for girls and teens too chubby to fit into regular sizes" Do we still see this today?

Yup. If you google "fat loss soap" you will still see this product alive and well. In addition, I believe they sell fat loss tights (made with the fat loss power of caffeine). Psst...wanna a tape worm to go with those tights?

There's nothing like blaming someone else for your own "short comings"...you gotta love this poster though. Although the message is completely whack, it makes me giggle every time I see it.

Since when did this ever happen? For me, sugar is the oxygen to my flame. The more I eat, the more I want.

Now that's what I'm talking about. Do they have this with a wine message???

If we could only turn back time, eh?

Ya...we may laugh at this, but we still continue to make (and buy) machines like this now. Anyone heard of the vibration machine for fat loss or the electrical stimulation machine by Dr. Ho? Is that a smoke in her hand?????

Poor little guy. The men weren't left out of the body ideal marketing either....and they certainly aren't today.

Ya.....sure it is. Did you know in the 1800s doctors would make house calls to affluent women to "relax" them with equipment like this (in the name of stress management)? I believe, today, there's another name for it.

Nothing's changed. Obviously, as a nation, we aren't buying these books. Check out Charlie's tighty whities...they almost go up to his belly button.

In the late 1800's the first gyms started popping up (thanks to a guy names Zander). It was a "progressive era" noted for social reform and a new attitude about health (they believed that exercise would prevent VD). Interestingly, this was also the beginning of the integration of morals and health and we continue to carry this torch today. Above is the first ab-roller ever! This was also the age of Dr. John Harvey Kellogg (of Kellogg's cereal fame). He was an avid health enthusiast with unorthodox practices and beliefs. He ran one of (if not the) first health spa for the rich, providing each patron with up to 6 enemas a day! Henry Ford was one of the many famous clients.

We still see the magnet booths at every "wellness fair" touting the health benefits of wearing magnetic bracelets, shoe inserts, and other crazy notions. Many people swear by them, although research has suggested it's mind over matter.

God love this machine. This comes from Zander himself. In fact, one of the first gyms in the late 1800s included rooms full of these machines (Zander Rooms). All you do is slip into it and watch the fat just jiggle right off your body. Scary enough, I saw one of these machines still be used in the 90's at a gym in my home town.

This machine provides the user with multiple uses for the abs, back of the arms, butt, and ....back? Seriously, what the hell were we thinking? This isn't all that old...I'm guessing late 60's early 70's????

That's all I have to share for now. I hope you have enjoyed a quick glimpse at where we have come from as it relates to health, weight loss, and fitness promotion. Once you see it in front of you, you start to realize that we really haven't come that far. Sure, we understand more of the physiology behind exercise, but I don't see much application of what the science is telling us in the industry. For example, there is no such thing as cellulite! This is a word invented by the cream people. In addition, sit ups or any trunk work will not get rid of any belly fat you may want to get rid of...it just doesn't work that way.

Again, a healthy diet coupled with daily physical activity is the key. After 100s of years we still search for an easier way to get 'er done. I guess that is what industry is all about.

That's all I got for now.

The LEEP Procedure; Everything a freaked out patient needs to know....

2011-08-17T15:09:00.000-07:00

Yes, I survived my LEEP procedure (and none the worse for wear). I have to say, I'm a bit angry about all the nasty stories I have read on the Internet and the YouTube clips that are posted telling nothing but scary-ass stories freaking more women out than seeing the first gray hair. That is why I feel it so necessary to use this blog to post my own experience as a highly-neurotic, freaked out, woman who has never had children nor gone through any creepy "woman's" surgery in her life. I felt so sorry for the woman before and after me yesterday as they looked so scared walking into their procedure with their own man-friends holding their shaking little hands (although I thought the men looked more afraid than the women - one came out white as a ghost).

There I was, high on muscle relaxants, cracking one joke after the other (trying desperately to make one other person smile besides my own supportive man-friend - who was really only smiling because he wanted to make me feel better). Seriously, I was about to fall asleep when the nurse (who was wearing a fabulous black outfit vs. those stupid baby powder coloured smocks with little kittens on them - I mean really....how is a smock covered in kittens going to make me feel better?) called my name. I have to admit, there was a bit of dissonance between the drugs sedation effect and my fear....I didn't know which way to go, so I just fell onto the table and waited for the inevitable (legs in stirrups; blue cloth smock on).

The LEEP (Loop Electro Surgical Excision) procedure went something like this.....

First, after a few post surgery directions (no working out for at least 10 days, no sex for 3 weeks, no fun of any kind until I heal........) the doc came in and did a routine colposcopy (checked out the area with a micro-camera thingy - you won't be getting the appropriate jargon here...it ain't necessary). It was fine and painless. Then came the needle. Um...ya...they literally stick a needle in your cervix to numb you (it) and you know what? I only felt a little prick and it was gone (too many jokes, too little time). If it wasn't for my damn anxiety level, I wouldn't have felt a thing.

The fun part came when the epinephrine started circulating (the stuff they inject into you along with Novocaine)...completely harmless but got my legs and arms shaking like I lifted a weight that was way too heavy for me. That was it. I little bit of a heart palpitation, but it was absolutely nothing....no more than the palpitations my man-friend gives me when he shoots me his killer smile. So that part was done faster than you can say "I wish they had the HPV shot when I was a little girl".

Next, came the LEEP. I chose to look away and talk about the latest movies (I just saw "The Change Up in the movies and really loved it - very funny). My man-friend was fascinated by the procedure and watched every step on the monitor (colour and I'm sure in HD....you had the option to purchase the video once it was done....kidding...but that would be a great way to make extra cash). The doc took this ....if you have ever played with clay you may have used a tool with a wire loop at the end...the very same tool. With the grounding pad placed on my thigh (cause he is playing with electricity) he basically shaved off the pre-cancerous cells in less than 20 seconds while my nurse joked with me, talked with me, and coached me through some visualization and breathing exercises. It was absolutely nothing to worry about. I felt a little ache but nothing as bad as wearing tight jeans whilst you have gas (sorry, it's what I have to compare with).

After it was done, he cauterized the area to prevent bleeding and placed some liquid bandage on there and I was good to go. Except for the fact I was still kinda drugged up, stressed out, and not fit for walking. I was able to lay there until I felt ready and off I went (not before telling the girl after me that it was fine and nothing to worry about....she looked like she was heading to the chopping block...well, I guess she kinda was but whatever).

The entire procedure took about 20 minutes from start to finish. On a pain scale of 1-10 I would say it was a 3-4. If there's pain it came from my stress and anxiety and not the actual procedure itself. I have felt more discomfort from a teeth cleaning....seriously. If you are waiting to get this procedure please please please believe me when I say it isn't worth your worry. Visualize yourself walking away from it saying "that's was nothing!" and you will do just that. It is safe, quick, painless, and a very important medical prevention that could save a life.

Now my cute little sample goes to get tested. If it comes back cancerous...I will be blogging about it I assure you (the chances are very small it is). I will have to go back to the clinic for another colposcopy in six months and another six months after that. Once I clear...it back to normal, baby! As for me now? I have to say I'm a bit freaked out about moving funny for fear something will fall out....but nothing has yet. There may be some carnage occurring in about 10 days once the scab leaves the area, but that's it. Nothing to be concerned about....that's real life health, right? Sometimes it ain't pretty but we have to do it anyway.

I have to say, I have never been under the care of a nurse/doc team that was so relaxed, professional, caring, thoughtful, and fun. Yes, they were fun. The doc talked about his favorite TV show and the nurse started talking movies and they made it enjoyable. Hey...when was the last time I was the center of attention like that???? Thank you for your kindness.

Again, try not to loose yourself in the stories that people share about their experiences. I am all for research but try to keep a level head when you read all the horror stories around this procedure. The Internet is great, but sometimes it can do more harm than good. I was one of many women yesterday going through it and not one left looking horrified...they just went in that way. I highly recommend practicing some visualization exercises every day before your appointment...maybe before you fall asleep. Visualize the entire (painless and easy) procedure and you walking away thinking to yourself..."OMG...that was absolutely nothing to be concerned about!"

That's all I got....oh except for pictures. Sorry, I was too high on muscle relaxants to take pictures. My bad.
K

PS. If I didn't cover what you are most concerned with, please feel free to leave a comment and I will respond. I know when I was surfing I was always left with a question that was never answered.

I'm Taking the LEEP

2011-08-15T15:53:00.000-07:00

Yes, it is less than 24 hours now and I will be in the stirrups looking all pretty with that pale blue tissue paper draped over me. What joy! For over a month now, I have been accumulating enough fear over this stupid procedure as one probably heading for the electric chair (interesting analogy as they use an electric wire for this stupid surgery). I have been trying to find things worse than this and I could only come up with getting your arm sawed off without freezing (I was watching Gone with the Wind at the time). Or maybe getting torn apart by post apocalyptic biker gangs while foraging for food (I moved onto The Book of Eli later that night).

I went back on the sites again trolling for some good news rather than bad. I have to say, I ain't that impressed with what is out there. Women do blog about it or chat about it in the chat rooms, but don't offer the detail I am looking for. That's why I am arming my man-friend with a camera and he will be taking a few shots tomorrow (nothing gross, I promise you... I mean, I do realize this is the world wide web. I do not want to wake up one morning rich and famous and see pictures of my cervix plastered in the paper or on the cover of People Magazine).

Anyway, I bought my drugs today (I'm pumping myself full of muscle relaxants - medically supervised of course) and rented four DVDs in case I find myself nursing my lady parts on the couch afterwards. They can't tell you how you will react but so far, my lady parts have been nothing but a collaborative bunch of bitches always looking for trouble...so I'm less than hopeful they will cooperate tomorrow.

No...these aren't dental tools.
Yes, these will be applied to a
spot that should never experience
such dental tools. Sucks to be me.

So I will be back with my report. If you are squeamish around these things I do highly recommend you wait for the next one. I can't make any promises I won't just spew my entire experience for all to read...I guess it depends on the drugs I'm on.

That's all I got.
K