The Pros and Cons of Wii Fit

Today I'm happy to host a regular reader of Healthy Writer, Sally Kilpatrick. Sally has guested with us before, and we're thrilled to have her back. Today's she's talking about the pros and cons of the Wii Fit. Welcome, Sally!

First and foremost, let me say thanks to the Healthy Writers for letting me blog today. I’m inspired by everyone’s journey and the great tales they tell, and I’m learning some great strategies as well.

I’m writing today because I finally succumbed to the hype and bought a Wii and then, in short order, the Wii Fit. I can’t tell you that I’m now fit enough to model for Victoria’s Secret, but I would also have to confess that I let my fitness goals slide in the spring as I finished up my Masters. I sometimes wonder if I wouldn’t be in worse shape without having had the Wii Fit to chastise me when I started getting too far out of line. Let me share with you what I’ve learned about it so far and then please chime in with questions and comments.

First the Cons:
• While some of the yoga and strength training activities are challenging, I can’t see getting a really, really good strength training session from the Wii Fit. Similarly, some of the cardio activities will cause you to break a sweat, but it’s nothing like a treadmill run or a stair climber binge.
• You have to turn the blessed thing on. Before I bought mine, I asked my best friend if she liked hers and/or found it effective. Her response? I suppose it would work if I used it. As in all things, discipline will be required.
• The electronic voices and trainers sometimes make me want to throw things at them. I suppose I’m better at suppressing the urge if it’s an actual human being who’s asking me to identify the reasons I’ve gained weight or who’s telling me I’m “a little shaky.”
• The suggested weights for women seem to be about right—the Wii Fit thinks a woman of my age (30-mumble, mumble) and my height (5’4”) should weigh 129, but the recommended weight for men seems to be skewed—163 for my husband who is 6’2” and has a large bone structure. Trust me when I tell you he would be way too skinny at that weight, and it’s not quite 30 pounds more than my recommended weight even though I’m much shorter than he is.

And the Pros:
• The Wii keeps up with your progress and throws electronic confetti when you reach a goal. Yay, positive reinforcement!
• As someone who had never done yoga before, I love the yoga program and now feel more confident about taking a class with the real people. The Wii Fit Plus “My Routine” is especially good for putting together a yoga program. You can also combine yoga and strength training.
• The aerobic activities as well as the Wii Sports package that generally comes with the Wii are a fun way to burn extra calories. (I love rhythm boxing, advanced step, and tennis.)
• Using the Wii Fit is a great way to supplement your regular routine and/or get a workout on a rainy day. When our treadmill died, my husband and I combined sets of stairs with Wii Fit activities, and it helped us break our respective plateaus.
• Some of the strength training exercises—particularly core ones like the traditional “plank” are quite grueling. And helpful. But mainly grueling.
• The Wii does help you with your form in yoga and strength training exercises as well as emphasizing posture and flexibility.

My conclusion?
I think Wii Fit works really well in tandem with an exercise routine that involves more vigorous cardio and strength training routines. I generally go to the gym proper on Monday and Wednesday and use the Wii Fit on Tuesdays and Thursdays—as long as that routine is going well, I see great results. I’ve also noticed recently that I do much better with smaller goals and more frequent “celebrations,” and the Wii Fit starts with two-week goals.
The Wii Fit might also be an excellent purchase for someone who is new to fitness and needs to work up to more strenuous exercises or for someone who either can’t pay a gym membership or who doesn’t live near a gym. Like anything else, some aspects would get boring, but the Wii Fit does offer a lot of variety.
Most importantly, the kids like to play balance games and do some of the aerobic activities so exercise becomes a family affair. We also like to play some of the Wii Sports games like tennis as a way to blow off steam or to burn a few extra calories if we splurge on dessert. Our newest obsession is the “Just Dance” game for Wii; trust me when I tell you MC Hammer will have you panting at the end of that dance routine. Of course, the kids have seen us fuss at our weight so much that my eight-year-old will say, “The Wii Fit is evil.” I don’t have the heart to tell him that it’s not the Wii’s fault that his mother has a chocolate addiction.

And now it’s your turn…
I’m looking forward to trying some of the Biggest Loser programs or the Jillian Michaels one. Does anyone want to share an experience with those programs or the Wii in general? Has anyone thrown something at the television because they stepped on the balance board and the voice said, “Oo” in that electronic mock-horror way only the Wii Fit can do? I’d love to hear your Wii Fit stories, and I’ll answer any of your questions that I can. Thanks again to all these lovely ladies, the Healthy Writers.

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What do you really want?

By Dr. Laura F. Shwaluk

I was sitting in a seminar when the speaker said the following quote:

“Most people fail instead of succeed because they give up what they really want for what they want at the moment.”

-Unknown

That made sense to me. I thought it refers to long-range goals like retirement plans, saving for a house or car, or getting out of debt. However, it also applies to my health as well. It really made me think of my health goals and my commitment to them. Such as exercising 4-5 times per week, cutting back on sugar and maintaining my weight.

Where my commitment most often gets challenged is around family members who do not have the same or similar commitments. For example, my husband often encourages me to have dessert or a glass of wine or port. Sometimes he even suggests that I have two desserts! Or a big bag of salty potato chips. GRRR! Clearly not in line with my commitment of having a lean, muscular, healthy body. He tempts me to have a slice of sweet, delicious Italian Cream Cake or a small glass of port, which I call the “Devil Brew” because it leads me straight to the desserts.

Reminding myself of the above quote strengthens my resolve to stick with my plan. It works, because I am more committed to my health and well-being than to the brief moment of pleasure of eating the dessert or having the port. The long-term pleasure of having a healthy, flexible body I enjoy, way outweighs giving in to a momentary pleasure.

Another way that my commitment is often tested is with exercise. To me, exercise is like housework; it never seems to end, and I don’t always feel like doing it. Unlike housework, however, I can’t hire someone to take care of my body like I can my house. I am still the only one responsible for doing the exercise when I said I would. My sister put the above quote on her desk at work, and she reads it every day. Reading it reminds her of her goals and helps her get to the gym on those days when she is tempted to not go.

This way of thinking of success applies to all goals, including business and relationships. In business, especially in sales, people give up making that last call of the day so they can leave early or have an easier day. In relationships, people settle for what currently have rather than putting forth the effort to make it better.

You might think that the hardest part is having the resolve to continually go after what you want. More often than not the issue is knowing what you really want. In the moment of temptation I must be truthful with myself about what I really want deep inside long term. When that is clear then it is easier for me to stick with my plan to attain my goals.

My question to you is two-fold. One, do you know what you really want? Really? And two, can you use the above quote to help you keep on track? Let me know your thoughts.


Dr. Laura F. Shwaluk has a general chiropractic practice in Plano, specializing in applied kinesiology. She is the author of Take Charge, Steps To Prevent Breast Cancer.

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Push Back: Walk or Run and Improve Your Writing

Keri Mikulski

When someone asks me, "What do you do when you’re suffering from a block or stuck?", my answer is and always has been, "Take off for a run." But, what happens when a writer’s method for inspiration goes kaput?

We’ve all been there. A point in our lives where we can decide to either throw in the towel or push back. Two years ago, it happened to me. During the toughest two years personally of my life, every time I went out for a run a feeling of heaviness crept over me like a suffocating shadow, exhausting me until I stopped. And for the first time in my life, I quit running.

Eventually, the storm in my life settled and the athlete inside me spoke up. And after some major physical, emotional, and mental soul searching, the day came when I pushed back. I signed up for my first 5K in over two years, strapped on my sneaks and took off again, vowing not to stop for twenty minutes. I didn’t. And ironically, my first run was one of the strongest I’ve had in a long time, even stronger and better than two years ago.

Now I’m back. And whenever I’m stuck with my writing or feeling ‘blah’, I take off for my run and brainstorm. Something about the warm sun, fresh salt air, taking a life break, the rhythm of my feet hitting the pavement, and the feeling afterward always gets me going.

In fact, running isn’t the only way one can receive the same benefits. A brisk walk can provide the same amazing advantages like decreased body fat, reduced blood pressure, decreased risk of breast cancer, improved circulation, and much, much more.

I cannot control my genetics or what happens, but I can control what I do. And I can control how I keep myself fresh and inspired. So, take off with me. Grab the dog’s leash, find a walking partner, and/or drive to a track near you. And have fun feeling inspired.

Thanks for having me, Healthy Writer!

Before the writing bug bit her, Keri Mikulski coached high school soccer and softball, taught seventh grade, worked as a personal trainer, and a pediatric registered nurse. Today, Keri is the author of HEAD GAMES (Razorbill/Penguin, 2011), teaches writing at Rowan University, and resides at the Jersey Shore with her family.

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Wanna Workout?

By Keri Mikulski

Hey, everybody!! Thanks so much for having me! I’m loving this Web site.

Yes, I admit it… I’m one of those people who actually enjoys working out. Well, I love the feeling after I workout. The feeling before and during…. Not so much. So why do I do it almost every day?

Like writing, exercising saves me. When I’m stressed out, I work out. When I’m suffering from a block, I work out. And when I’m angry, I work out. Believe it or not, exercising literally saves me. I exercised throughout my entire first pregnancy and recently found out after some tests that working out prevented some major circulation complications I’m genetically predispositioned to. And that’s just one of the many healthy benefits of exercise I’ve encountered over the years.

The amazing gang at Healthy Writer was kind enough to invite me today to share one of my favorite workouts for writers. Writing is tough enough without worrying about working out and there are plenty of painless ways to fit exercising into a jam-packed schedule. Check out one of the ways below.

Want to workout without having to worry about going to the gym or even getting out of your seat? Then, toss aside your desk chair for an exercise ball.

Easy to find in most sports stores, exercise balls are a cheap way to fit fitness into your day. The balls come in many different sizes and colors making this workout specifically targeted to your body’s needs.

Besides being easy, an exercise ball is beneficial in many other ways...

1. Strengthens your spine - By accessing the core, your spine will naturally align and strengthen.
2. Balance – Since you’re unstable on the ball, it forces you to stabilize your body and practice balance.
3. Abdominal workout – To stay on the ball, you must activate your core/abdominal muscles to keep yourself aligned.
4. Circulation – Because the ball makes you move, it will naturally improve circulation.
5. Burn Calories – The more you move, the more calories you burn.

Convinced to ditch? Toss your chair today and begin to feel fabulous.

Before the writing bug bit her, Keri Mikulski coached high school soccer and softball, taught seventh grade, worked as a personal trainer, and a pediatric registered nurse. Today, Keri is the author of HEAD GAMES (Razorbill/Penguin, 2011), teaches writing at Rowan University, and resides at the Jersey Shore with her family.

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The Road Back

Please welcome guest blogger Nancy Northcott!

Nancy Northcott’s books combine adventure and romance in the development of true love for her characters. A two-time Golden Heart finalist, she has also finaled in the Maggies, the Orange Rose, Finally a Bride, the Daphne, the Windy City Four Seasons Awards and other chapter contests. Her manuscripts have won several chapter contests, including the 2008 Maggie Award for Excellence in Contemporary Single Title. A life-long book geek, she considers her blue belt in jeet kune do one of her greatest accomplishments. When she isn’t blogging with the Romance Bandits, she’s reading, writing, or trying to convince her husband that Prime Minister’s Question Time on C-SPAN is a really cool show.


*~*~*~*~*~*~
I’m three pounds down from my top pregnancy weight. Great, right? Yes--if I were pregnant.

Since I’m not, I’m a bit depressed, a bit annoyed with myself, and a bit frustrated over my limited wardrobe choices. What I am not, however, is anxious.

You see, I know exactly how I got here, which means I know exactly what I need to do. And I’ve done it before.

Several years ago, I lost 35 pounds. I weighed less than I did when I graduated from college, was in the best shape of my life, worked out six times a week, and had developed a pretty solid right cross punch on the way to earning a blue belt in karate. I maintained that weight for two years, even working as a weight management consultant for a national company. Then injuries kept me away from the gym and family turmoil led to prolonged stress.

I’m a stress eater.

I love chocolate--not picky about the variety.

I give up on exercise first, anyway, so I never got back to the gym.

And here I am, way heavier than my favorite clothes can accommodate.

So what now? I’ve about reached the limit on my ability to ignore the inconvenience, not to mention the health risk, of this added weight. One thing I learned as a weight management consultant was that weight loss and weight maintenance are a journey. Weight doesn’t magically appear overnight, and it won’t disappear that way, either.

If only.

In the absence of magic fairy dust, I do have an effective, if slower, plan:

1. Stop eating junk except every once in a while. That means one actual portion (not a restaurant portion) of dessert no more than once a week OR a tiny, pre-measured ration, like two midget Reese’s cups or two chocolate kisses, each day if that works better for me, but it usually doesn’t) and eat healthy, unprocessed food instead. Bye-bye, Milk Duds, alas.

Instead, I’ll eat healthy food (lean proteins, fruits, veggies, brown rice, high-fiber cereal with skimmed milk, and whole grain pasta) in actual portions, not the mega-portions most Americans have come to view as normal, and without cream-laden sauces. A serving of pasta is one cup, cooked. A serving of meat is about the size and thickness of the palm of my hand. A serving of cheese is the size of a golf ball. Yes, really.

And eating out of the bag while standing at the sink or watching TV is a sure-fire way to eat far, far more than I realize, so I won’t be doing that, either. When it comes to sweets, the only safe road for me is pre-measured and separately bagged, and when the bag is empty, I’m done.

One of my favorite snacks is cut fruit from the grocery store or fresh melon with (don’t groan) fat-free cottage cheese. I put my favorite non-sugar sweetener on the cottage cheese, which has enough protein to keep me from being hungry again soon. An alternative is non-fat, unflavored yogurt similarly sweetened with fresh berries, pineapple or banana mixed in. Not as filling because it’s lower in protein, but it’s tasty and has fiber from the fruit.

2. Eat only when I’m hungry. This means really, truly, stomach-growling hungry. No “Hmm, I think that tingle in my stomach might possibly, if I work at it, be construed as hunger; I’ll have a chocolate bar.” The better philosophy is, “Wow, I’m famished; I’ll have an apple (per step #1).” Apples are loaded with good stuff, including fiber, which helps me feel full longer than foods low in it.

3. Go back to the gym. Yes, it’s embarrassing because I’ve been gone so long. Yes, it’s painful to work those slack muscles again. Yes, it’s annoying and frustrating to perform like a wimp. Yes, there are a gajillion and ten possible excuses. But no one else there cares or likely even notices my issues, so a lot of that is in my head. Which means I control it. Hah!

And I’ll feel incredibly virtuous, and I’ll lose weight, which I can no longer do without exercise, and I’ll tone up. Worth it.

I can’t take karate anymore. My knees won’t hold up to the conditioning part of the class. Instead, I take the class that started me toward karate, cardio kick-boxing. We punch and kick heavy bags, not the air. The impact helps bone density and can provided great catharsis when the writing isn’t going well.

I think the most important part of an exercise plan is liking it. I like kickboxing, as my buddy Anna Sugden likes boxing and other people like walking or Jazzercise or whatever. Of course, anyone with any medical concerns should consult a doctor before starting. Me, I’ve consulted my knees and will pamper them accordingly. Lucky for me, roundhouse and snap kicks don’t bother them.

4. Be patient. This means recognizing that the process will be slower than I’d like, uneven at times, and will probably involve some lapses on my part. Being patient means cutting myself some slack when I trip. Yeah, I might blow it one day. That’s no excuse to blow it the next day, and the next, and the next as well. It’s a pothole, not an abyss, on the road to success.

And oh, yeah, that dessert ration in step 1--I get that only if I comply with all other steps along the way. Otherwise the dessert is forfeit.

So that’s my plan. What’s yours? What do find hardest or easiest about losing weight? What do you most like or dislike about exercise?

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How I Broke My Digestive System*

By: Linda Rohrbough

One of the things I discovered when I had weight loss surgery was my digestive system was broken. And I’d unwittingly helped to break it.

They say the truth will set you free. My journey to this truth started one day after my surgeon and I decided to do a book together about the adjustable gastric band surgery. I’d been banded for over a year at this point and I was doing pretty well, I thought. But evidently I still didn’t get it.

He got frustrated with me and quipped: “Where were you during your high school biology class?”

Like I was asleep at the wheel. I wasn’t. I told him I had straight A’s in high school but no biology teacher I knew taught me how anything inside worked, much less how to take care of it. We just drew where the organs were and memorized the names.

He looked thoughtful and answered, “I had a great biology teacher. Maybe that’s why I decided to become a doctor.”

I’m not sure why he was so curious about what motivated him to become a doctor. But I was glad to have the information in the simple form I’m going to share with you. Here is what I learned hanging out with doctors, and what I’ve learned on my own, about how my digestive system works, and how to break it. This may sound discouraging, but trust me - when I know how something works, it becomes much easier to take care of it.

First, and this is important, the body is an intelligent, dynamic system and it adapts. We all know our bodies are designed to heal themselves. But I found my body has smarts of its own, works to maintain fuel for me, and alters itself based on changing conditions, always aiming at survival. It is also determined and quite creative about all this.

So, here’s how I understand my digestive system is supposed to work. It starts when the stomach sends chemical and nerve signals to my brain to let me know it’s time to eat. So I eat, which means I break food into pieces, put it in my mouth and my teeth and tongue break it down more using fluid called saliva. Then it travels to my stomach where it’s further broken down.

The stomach acts as a repository and is designed to release food to my intestines over a period of time. The intestines do the work of removing nutrients from the food and releasing those nutrients into my blood stream as fuel. Anything my body cannot use is gathered together as waste products and pushed downstream until it exits at the other end. When my stomach is empty, it asks for more and the process starts all over again.

What I didn’t know is different parts of the intestines specialize in extracting different nutrients. Also, my stomach moves when it processes food. A critical point is my stomach has sensors that send messages to my brain to let it know my stomach is full. The majority of those sensors are near the top, which means I have to nearly fill it before “full” signals are dispatched to my brain. Plus it can take a few minutes for my brain to get and process these signals. Another critical point, and a big surprise for me, is my stomach is flexible and expands like a balloon depending on how much is in it.

Those two facts - my stomach can stretch and the sensors are near the top - have major implications when it comes to weight loss. Think of a child’s birthday balloon. When expanded either by air or water, and then the air or the water are removed, does it go back to the original shape? Nope. After being stretched, it is bigger, even though it’s empty. This means if I stretch my stomach, it will take more food the next time to trigger the sensors that tell my brain I’m full.

Now, back to how I broke my digestive system. One of the ways is to overeat. And I did that, but it wasn’t entirely my fault. When I was a child, I was made to eat whatever was placed on my plate. Wasting food was wrong in my home and the amount of food I was given was equal to that of my siblings, but never chosen by me. So I became a plate cleaner. If the portions were too big, I still ate all of it.

I also was under the mistaken notion I was shrinking my stomach when I didn’t eat. So as an adult, I would go all day without eating, then only eat in the evening. As I gained weight, I didn’t want people to see me eat. So I allowed myself to get very hungry and ate quickly because I was usually in a hurry. See how this was breaking my digestive system? I stretched my stomach out, then didn’t put fuel in it for my body during the day, but ate a lot each evening. And I ate fast, meaning big bites taken too rapidly for my sensors to keep up.

Further, by waiting all day to eat, my body adapted by storing fuel. It was like setting the idle down on an automobile to conserve gasoline. It became more efficient so I could be functional for so many hours without eating. I damaged my digestive system by training my body that it could not count on me to eat regularly and it needed to hedge its bets.

I also loved drinking straws and carbonated sodas. Those were treats when I was a kid and I took to them with gusto as an adult. Now that I have a band I’m very aware of how much air ends up in my stomach during activities like singing in church or talking during a meal. And a drinking straw is a great way to suck air into and expand the stomach. Think about how much of what’s in the straw is air. Carbonated drinks are the same way. They put extra air in my stomach and I end up burping or feeling uncomfortable. Both are expanding my stomach. So I no longer drink out of a straw or drink anything carbonated.

When I started to gain weight, the first thing I did was diet, which further deprived my body of energy. I was always hungry and thought eventually the hunger would go away. It didn’t. If you read my last blog entry here, then you know I stopped dieting after I was over 350 pounds because I didn’t want to get any bigger.

However, when I was heavy, the rail-thin husband of my former writing buddy asked me how to put on pounds. Smart man. He’d come to the right place. His doctor said he needed to gain and suggested he eat nuts. I said forget the nuts, go on a diet.

He said, “You don’t understand, I’m trying to gain weight.”

I responded with, “No, you don’t understand. What are all the fat people doing? Dieting. Based on results, that’s how to put on weight. Trust me. Diet for a couple of weeks, lose two to five pounds. Make sure you feel deprived and don’t eat when you’re hungry. When you go off the diet, you’ll pack back on that two to five, plus one or two more. You’ll have a net gain. Works every time.”

He decided not to take my advice, which is too bad, because it works. Ask any fat person. As far as I know he’s still underweight.

Dieting is deprivation. My theory, based on what I’ve learned from doctors and my own experience, is my body knows it’s not getting enough and it tries to compensate. It starts by reducing my metabolism. When I went back to eating what I ate before, there’s less ability to burn the fuel, so there’s more fuel available to be stored as fat.

What works with weight loss is a life-style change - a new method of operations. As they say, if you do what you’ve always done, you’re going to get what you’ve always gotten.

However, I think the biggest single thing that broke my digestive system was a brain injury caused by a horseback riding accident at age eighteen. I suffered a skull fracture. I don’t remember much about my week-long hospital stay, except that I gained five pounds in the hospital and had trouble controlling my bowls for another week after that. And I packed on the pounds especially in the months afterward. Did the feedback loop get interrupted? I think so. I do know when my adjustable gastric band is properly filled. I don’t spend my time fighting food cravings.

So there in a nutshell is my understanding of my digestive system and what I did to contribute to breaking it. There are many more ways to mess things up. Maybe you have a few you can contribute. Or a few tips on how you care for your system. Feel free to list them here. I know I’m interested. Inquiring minds want to know.

* Disclaimer: I’m not a doctor or any kind of medical expert. I’m relating here my theories and experiences based on what I’ve seen and heard and based on my results. This is not medical advice. I advise you to consult a doctor about your own situation.

Linda Rohrbough has been writing professionally since 1989, and has more than 5,000 articles, seven books, and numerous awards for her fiction and non-fiction. Linda’s latest book is Weight Loss Surgery with the Adjustable Gastric Band (Da Capo Lifelong Books, March 2008). Visit her Web site: www.LindaRohrbough.com

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What If Your Digestive System Is Broken?

By: Linda Rohrbough

You’re struggling with your weight, right? Consider this. What if your digestive system is broken?

What does that mean? What would it look like?

Let me tell you what it looked like for me.* For starters, it meant no matter what I did, I was still hungry. I drank less water, avoided sweets, ate veggies until they were coming out my ears, cut carbs, worked out, and didn’t eat anything bigger than my head. But all I could think about is food, and not food that’s good for me.

Let me give you an extreme example. A mother had a sleep-over birthday party for her teenage daughter at her home and unbenounced to her, the invited guests brought Ecstasy. Her daughter tried the drug for the first time and in between the partying and the raucous laughter, her daughter got incredibly thirsty. So thirsty she ended up in the bathroom drinking straight out of the faucet. Her friends hid that from her mother, because clearly they thought they’d be in trouble (and they were right). The birthday girl ended up passed out on the floor from drinking so much water. She was rushed to the hospital and died. Like I said, this is extreme - who knew you could die from drinking too much water? But it’s a good example of a broken digestive system. Ecstasy misguided the feedback loop. No matter how much water this girl drank, she was not capable of judging when it was enough.

Something similar happened to my digestive system. There are a number of theories for how it gets broken, but no amount of self-discipline, self-esteem coaching or “character” will fix a broken digestive system. My body told my brain I was starving when clearly I was not. It made me miserable and drove me to do things not good for me.

And I felt like a total failure, guilty all the time. I blamed part of it on being a writer. But it wasn’t because I’m a writer. Granted, writing tends to be a sedentary job. But writing didn’t do it. After all, there are lots of thin writers.

No matter how disciplined I was in other areas of my life, nothing I did about my weight worked for very long. I could fight the hunger sometimes for an entire year, but eventually I ended up back to my old habits and the pounds packed on. Each time I quit a diet, I got bigger than before I started. I don’t know what my top weight was because my primary care doctor’s scale maxed out at 350 pounds. I do know I wore the largest size clothes Catherine’s and Lane Bryant made.

According to the National Institutes of Health, anyone’s odds of losing weight and keeping it off by dieting are five percent. That means I had a ninety-five percent chance of putting the weight back on. If in Vegas someone gave me a ninety-five percent chance that I’d win $100, would I take those odds? Sure. What if it was eighty-five percent? I’d take those odds, too. Well, there’s an eighty-five percent chance, according to the NIH, that if I had weight loss surgery, I’d lose the weight and keep it off.

Bottom line is it took surgery to fix my digestive system. For me, though, surgery was a big pill to swallow. My initial problem was the expense. (As it turns out, I got all the money back and then some because, as I discovered, it is much, much cheaper to be thinner.) Second, I was afraid to die. I felt certain types of bariatric surgery are very high risk, like gastric bypass. After doing research, I got an adjustable gastric band (LAP-BAND®) in January of 2003 and now seven years later, I’ve lost 130 pounds. I now wear a size 12 and I started in a size 32. My BMI is 33 and it was 53. It still surprises me how differently people treat me.

During my band journey, fill was removed from my band (meaning they removed some or all of the saline water that tightens the band). And just as sure as the sun rises, I gained weight. The weight did not go back off until the fill was put back in. This happened no matter how self-disciplined I tried to be and despite the “lessons” about eating I learned by having a band.

When I was so heavy, I received lots of advice, (most of it unsolicited) and tried most of it. One thing helped. I had a doctor tell me to forget dieting, start drinking one hundred ounces of water a day. It took me two years of concentrated effort to do it consistently, and my weight dropped down to 335. Nothing to write home about, but at least water drinking was a habit I could maintain with some success.

It seems to me no matter what I do with food combinations or exercise, it’s the total food intake that makes me gain or lose weight. But when my band is properly adjusted, I don’t count calories. However, I have trouble just sitting all day now that I’m thinner. I feel better when I move. So I write for fifty minutes, then exercise for ten minutes, usually yoga. To track the time, I use Cool Timer, available for free download on the www.CNET.com website. This program also allows me to add my own alarm sound. I added ocean waves, which keeps me in the “zone” rather than be jarred by a loud, irritating noise.

Bottom line is I discovered obesity isn’t a character flaw; it is a symptom of a broken digestive system. The band surgery provided a fix for me, a lifestyle change I could manage without fighting every moment of every day. For that, I am eternally grateful.

I’m not a doctor, but I do know some of the things that break a digestive system, why drinking water works for weight loss, and some tips I learned about how to eat by having a band. If you’re interested, post here and I’ll share them with you. And feel free to share your story.

* Disclaimer: I’m not a doctor or any kind of medical expert. I’m relating here my theories and experiences based on what I’ve seen and heard and based on my results. This is not medical advice. I advise you to consult a doctor about your own situation.

Linda Rohrbough has been writing professionally since 1989, and has more than 5,000 articles, seven books, and numerous awards for her fiction and non-fiction. Linda’s latest book is Weight Loss Surgery with the Adjustable Gastric Band (Da Capo Lifelong Books, March 2008). Visit her Web site: www.LindaRohrbough.com

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Creativity in a Salad

Thanks Trish, Tawny and Michelle for letting me guest blog today. My name is Nancy E. Gibson, and I’ve been a member of Romance Writers of America for ten years. Two years ago, I decided to dedicate myself to living a healthy lifestyle. Losing 47 pounds and adopting other healthy habits like regular exercise has impacted my writing in many ways. Leading the list is the fact that I’ve experienced a significant increase in energy and more focused concentration. My renewed energy and concentration increases my ability to set and meet writing goals quickly which in turn boosts my confidence. It’s a win-win cycle.

My weight loss/healthy lifestyle program is Intervent, a holistic program available in many hospitals across the U.S. One-on-one meetings with my coach/mentor cover a wide range of topics including nutrition, exercise, goal setting, emotions, and stress.

In my healthy eating plan it’s recommended I eat three servings of fruit a day. When my coach, Debby, looked at my food tracker she noticed that most days I was eating one or two servings of fruit, rarely three. I made a quick fix by adding half a cup of orange juice to my daily plan. On my next visit, Debby reminded me that although orange juice works in a pinch, I wasn’t getting the same nutritional fiber I would by eating a whole piece of fruit. Part of the problem was boredom; I was tired of grab-and-go, oranges, apples and bananas, all day every day. I knew I had to get creative. Hey, we’re all writers here and we’re all creative, right? :)

I solved my not-enough-fruit dilemma when I saw the following recipe for Summer Fresh Spinach Salad, a green salad which includes fruit. Now I’m hooked on all the ways fruit and greens can be combined to make delicious salads. Here are two quick, easy recipes to try. Recipes are from Kraft Kitchens.

Summer Fresh Spinach Salad

2 9-ounce packages of baby spinach
6 small ripe peaches (sliced thin)
1 small red onion, sliced thin
1 cup pecans, whole or sliced (toast in microwave until fragrant and crisp, stir every 30 seconds)
1 cup Parmesan cheese
1 8-ounce bottle light raspberry vinaigrette dressing

To keep fresh peaches from browning, toss in a separate bowl with 3 tablespoons of dressing, then add to the salad. Combine all ingredients. Add remainder of dressing just before serving and toss. This recipe is best with fresh peaches but frozen or canned in their own juice works too.

Citrus Salad

4 cups packed torn mixed salad greens
4 cups packed baby spinach leaves
1 large navel orange or 1 (11-ounce) can of mandarin oranges
1/3 cup dried cranberries
1/3 cup thin red onion rings
3 slices bacon, cooked, crumbled
1/3 cup light balsamic vinaigrette dressing

Add dressing just before serving; toss to coat.

Play with combining or substituting the ingredients in each recipe. Losing weight doesn’t have to be boring. Be creative, have fun, eat and enjoy. Do you have a creative way to get more fruit or veggies into your day? Do you have a recipe to share?

While working toward her final weight loss goal with great determination, Nancy E. Gibson also writes historical paranormal romances about love, danger, and intrigue in the court of King James IV. She is equally determined to see her books in bookstores some day soon.

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Here I Go Again

By Joan Kayse

I have to lose weight. I want to lose weight. I struggle to lose weight.

These key statements will not be unfamiliar to those who swear every January to lose those extra pounds. I know. I’ve sworn that every January since high school.

Trish invited me to blog when I posted to our Romance Bandits loop about joining the YMCA. I’ve been doing Weight Watchers on and off also and had managed to lose 15 pounds. I understand the program. I KNOW the program and I feel better when I exercise and yet…here it is February 5 and I’m still languishing.

I offer no excuses but I do have explanations. Since October I’ve had two dear friends go through some traumatic life events. As a friend, I was there with them but I also worried for them and when I am stressed I eat. Then the holidays happened and now my brother had to have surgery. Running back and forth between houses, working 12-hour days and trying to keep up makes me stressed. So…I reach for the quick solution. I don’t get to the gym like I intend. I don’t follow the points like I should. No excuses.

No one can do this but me. No. One. I have to MAKE the time I need to exercise. I have to follow the program of Weight Watchers. I can do it. We all can do it. So I’m dusting the chocolate off my hands, tossing the buttered bread out the window and taking it one day at a time.

What about you? What are you going to do different today to get back on track?

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The Tipping Point

By Terri Brisbin

First, thanks to Trish and Michelle for inviting me to blog today.

I’ve been on my own journey to try to get healthier and wanted to share a bit of it with you all. I’ve done the roller-coaster weight loss thing, having gained about 75 pounds between marriage and child #2 and then lost 75 pounds between child #2 and child #3, only to regain it all and more ever since. But I reached my ‘tipping point’ about 18 months ago.

For those who haven’t read Malcolm Gladwell’s work, the ‘tipping point’ is the point at which a market shift occurs, when a trend begins, when a paradigm shift occurs, aka a change in the way you think about something. And mine began about three years ago when I was diagnosed with kidney cancer.

Oh, I wasn’t an immediate convert at all. After surgery and recuperation, I really didn’t pay attention to my overall health. But a followup visit a year later to an endocrinologist brought me to my tipping point. The doctor pointed out that all my tests and levels were ‘fine’, but if one shifted to bad, the rest would topple with it. I went home thinking that this young doctor (did I mention I have children older than her?) was just an alarmist, but her words both troubled and resonated for weeks.

I realized that I was being really stupid! I mean, I’d been given a second chance when my cancer was found early and treated and I was not doing anything to appreciate that chance. Finally, a few months later, I gathered up my courage and took the first step toward a healthier style of living. But, it hasn’t been easy!

I’ve been using the Nutri-system(R) program to lose weight with its focus on portion-control, balanced foods and getting active. I decided to begin at the end of December 2008 and, by October 2009, I’d lost 80 pounds! And, even better, my blood pressure, sugar levels and cholesterol readings are waaaaay down. My doctors are happy and I am, too.

It hasn’t been easy at all, made worse because I love carbs (breads, pastas, potatoes) and generally hate veggies and don’t like fruits. Although sweets were not a big temptation to me, salty foods are. Why eat a handful of potato chips when a bag would be better? One piece of pizza and a salad when two pieces would be soooo much better? So, I found the structure of Nutri-system to be very helpful in getting control over my diet. It forced me to eat veggies and fruit every day, and it pushed me to get more active. It was easy to follow and worked for me because I only have an older son and hubby to cook for and we usually eat different things.

The exercise part is more of a challenge for me, but something I’m working on. Once I began losing pounds, it became easier to walk. And, in spite of a history of fracturing my back twice (yes, I broke my back twice….), I was able to travel to Scotland by myself and walk my way to castles, tombs, ruins, caves and shorelines. Uphill, in both directions, at times, it seemed. It was something I would never have been able to do while carrying around those 80 pounds.

My success so far, the encouragement I’m getting from friends and family, and the changes I’m seeing and feeling in myself are pushing me now to maintain the weight loss and to continue to get myself in shape. I’m still struggling and know that I always will, but I’m feeling a bit more confident in my efforts. Potato chips call my name as I pass them in the grocery store, but I know if I succumb to their temptation, all is not lost.

And that is my other tipping point – realizing that one misstep isn’t the end of the world. That if those darned potato chips win the day, I can still reclaim control. And that each day is a new battle…..

Have you reached your tipping point? Can you share it with us?

P.S. – One of the hardest things during this process has been giving up my favorite foods or recipes – but on the Hungry Girl Web site, she shares lots of ways to substitute and change recipes and ingredients to make your favorite foods healthier. Hey, anyone who can tell me how to make ‘better’ cocktail hotdogs is okay with me! Take a look at www.hungry-girl.com .

Terri is a married mom of three sons (two grown and out, one too big but still home!) and she lives in Southern New Jersey. The author of more than 20 historical and paranormal romances, Terri currently serves on the RWA Board of Directors and is busy writing more romances for Harlequin Historicals and Kensington Brava. Visit her Web site at www.terribrisbin.com

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The Joy of Vinegar

By Rachel Kleinsorge

I returned from vacation in Las Vegas with an unusual souvenir in my bag: a $20 bottle of aged balsamic vinegar. Balsamic vinegars are made from leftover grapes that will never be wine. In my house, balsamic vinegars are called “drinking vinegars” for their sweet-sharp flavor. I’d rather sip a shot-glass full of aged balsamic vinegar than malt whiskey. Before you judge me, give it a try; you’ll be surprised by the way a good balsamic vinegar brings out the sweetness of strawberries, the creaminess of avocado, and the crisp salty flavor of ham.

Others may argue about the supposed health benefits of balsamic vinegar, but my attention focuses on the flavor-filled burst it can give ordinary foods. With roughly 25 calories per tablespoon and no fat, a little balsamic vinegar goes a long way to adding life to boring entrees or so-so salad dressing. The recipe below is one of my favorites, a mix of herbs and balsamic vinegar that makes skinless boneless chicken into something special.

Herbed Balsamic Chicken Breasts

Ingredients:

2 chicken breasts (roughly ½ a pound)
3 tablespoons balsamic vinegar
3 tablespoons water
2 tablespoons extra virgin olive oil
2 tablespoons orange juice
1 tablespoon lemon juice
1 teaspoon rosemary
1 teaspoon thyme
½ teaspoon garlic
½ tsp Onion Powder

Instructions:

Remove all fat and skin from the chicken. Press the breasts to a uniform thickness; set aside. Mix remaining ingredients in a shallow cooking dish. Marinade the chicken between 20 minutes and eight hours; flavor will intensify with longer times. Place baking dish (with chicken in marinade) in a 350-degree oven. Bake for 25 minutes or until the center of the thickest piece of chicken is 165 degrees.

Serve the chicken sliced over white rice with the marinade drizzled artfully on the plate, or chop the breasts into chunks and toss them with your favorite salad fixings. One of the beauties of the recipe is its flexibility. Thanks to the strong taste of the balsamic vinegar, the chicken is flavorful even if you’re in a rush.

Where do you use vinegar in your cooking? Are there any ways to enjoy good balsamic vinegar that I’m missing?

~~~
When she’s not cooking, buying, or dreaming about food, Rachel Kleinsorge writes steamy paranormal mystery romances. She is currently waiting for the call from her agent, the amazing Carolyn Grayson, while working on her next novel.

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What Works for Me

By Beth Andrews

While I don’t consider myself any sort of expert, I have had quite a bit of experience with dieting, exercising and healthy living. I was overweight as a child, and it seems as if my whole life has revolved around food. In kindergarten I asked my teacher if she had skim milk because I was on a diet and didn’t want the 2% milk that came with snack time. In fourth grade, I joined a national weight loss program and lost 20 lbs. The program was one where no carbs were allowed so naturally, as soon as I was off the plan, all the weight, plus some extra, came right back on.

At thirteen, I decided to lose the weight for good. Unfortunately, to make that happen, I drastically cut calories. It worked, I lost 65 lbs. I managed to maintain a healthy weight throughout my teens through somewhat sensible eating and a moderate amount of exercise.

And then, I got pregnant. Honestly, you’d have thought someone had just given me the keys to the food kingdom! Telling myself I was eating for two, I ate. And ate. And ate! And gained a whopping 75 lbs. But this time when I lost it, I was older and wiser. Instead of cutting back on all food, I cut back on foods with high fat content and I exercised daily. It took over a year, but the weight came off. More importantly, I’d learned my lesson and was able to keep my weight at a healthy level through my other two pregnancies.

As a matter of fact, my weight stayed the same for years. So you can imagine my surprise when I gained weight again. Telling myself a few pounds weren’t bad, I ignored it, and avoided getting on the scale. It wasn’t until my nice stretchy jeans became tight that I forced myself back onto the scale. Only to discover I’d somehow put on 15 lbs.

Here we go again. Now, to tell you the truth, at that point in my life, I’d had enough of watching what I ate and worrying over single calorie, but I knew that even losing 10 lbs would make me healthier so I made a few adjustments. I’m down those 10 lbs, and I know I’ll lose another 5 if I just keep working at it.

I thought I’d share some of the things that DID and DID NOT work for me:

What DID work:

Amping up my workouts. While I was doing okay with my workouts, to really help my heart health and drop those extra pounds, I need to push myself. Instead of 30 minutes of moderately paced walking, I now alternate a few minutes of jogging with a few minutes of walking and I’m working on increasing my time until I’m jogging for a full 3 miles.

Lifting weights. I love resistance training, but it’s so easy to tell yourself you don’t have time, that cardio workouts are more important (at least, that’s what I used to tell myself). But I see the biggest difference in my body when I do both cardio and resistance training.

My workouts, my way. I live in Northwestern Pennsylvania which means that for at least half the year, the weather outside is frightful. And while some people don’t let a little thing like snow or below freezing temps keep them from their daily walk or run outside, I’m not one of them *g*. I stay inside and walk/run on my treadmill while watching DVDs. And while I love weight training videos, I get bored easily so I’ve started listening to my iPod while following the routines.

What DIDN’T work:

Deprivation. I’m a big believer in “Everything in moderation”. I’m not sure if it’s because of my history with dieting or what, but I refuse to give up the foods I love. I love to cook so I always make a big dinner on Sunday nights, complete with dessert. And I allow myself to enjoy that dinner and a little bit of dessert as long as I: a.) don’t go overboard (no seconds, no large helpings) and b.) don’t eat that dessert any other day during the week. That means if there’s leftover chocolate cake on Monday, it’s off limits to me. I think it works because I know that in one short week, I’ll be having another (small) amount of dessert again *g*

Diet foods. Because I already eat a low-fat diet, I knew there was something else keeping me from losing weight. Sugar. When I decided to cut back on my sugar intake, I knew I’d have to alter how much Pop (soda pop *g*) I drank. I’d rather drink regular pop than diet so at first, I cut back the amount I was having daily (and yes, I drank pop daily) then I cut it back even more, then I completely cut it out a few times a week. I’m now at the point where I have No Sugar days twice a week—that means for those two days I eat only foods with no added sugar. I’m looking to add a third No Sugar day to my week soon. I’ve also discovered added sugars in some of the foods I’d considered ‘healthy’ before such as certain whole grain crackers. I believe watching for added sugars and amping up my cardio workouts are the two biggest reasons I was able to drop those 10 lbs.

Hating my body. I used to worry so much about what I looked like, I totally ignored every other reason to eat right and exercise…such as being healthy. Now that I’m (like I said earlier *g*) older and wiser, I realize just how wonderful my body is! I love working out because it makes me feel strong and energized, and I truly do love most foods that are good for me such as vegetables, fruits and whole grains. It’s much easier to make healthy choices because I want to live a long, happy and healthy life and as this is the only body I’ll get, I want to take the best care of it.

What have you found works best for you to keep you on track? Any long-standing belief that others swear by that just doesn’t cut it for you?

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Vanity Led Me To It, and My Writing Made Me Stay….How Weight Watchers Changed My Life

By Margaret Carroll

As of this writing, I’ve just lost 25 pounds. I’m on the Weight Watchers maintenance plan. I feel ten years younger and pretty again.

Like many women reading this, I was a Twig my whole life. My parents cajoled me to eat as a child. Long after my siblings had been excused from the table, I had to sit there until I finished everything on my plate. I wore a Size 4 or 6 (I’m five feet, seven inches tall). Even into my thirties, shopping for bathing suits and underwear was no big deal. I was able to buy those three-in-a-tube patterned dainties from Jockey (remember those?), or sexy strings on sale at Victoria’s Secret.

I got married and then came The Baby. I’ve never known hunger like I knew when I was pregnant. If we had plans to meet friends for dinner, I’d beg to go to Outback and dream of Bloomin’ Onions all week. By the time I gave birth, I had gained 50 pounds.

I lost some of it and gained some back. Lost some and gained some back. Occasionally I would diet. My method was to skip breakfast (except for coffee loaded with heaps of sugar and cream) and put off eating as late in the day as possible. By lunch I devoured anything that wasn’t nailed down.

I began writing fiction seriously in 2003. For the first time, I was alone all day, sitting in a chair in my house. The kitchen was not far away. I wrote and sold four novels. I grew heftier with each book.

Last summer, I crossed a line in the sand. Medically, technically, I became Obese. It was not Baby Weight, technically speaking. Our Baby is now in the third grade.

The problem was, I didn’t know how to stop eating. Seriously, I had no idea. I had gotten to the point with my carbohydrate intake that I needed to eat every two hours or I got the shakes. My energy flagged. I got headaches in the afternoon. I couldn’t concentrate on my work for more than an hour or two at a time or I got sleepy. I made a Starbucks run most days after lunch (I was hooked on white chocolate mocha lattes). And I fell into the habit of taking a half-hour nap every afternoon before school let out.

I grew used to having a gut, to put it plain and simple. With every change of season, I had to go out and buy new pants. The old ones didn’t fit. I noticed I lost confidence, too.

This is middle age, I told myself. Everything gets rounder. Life slows down. I tried to think of myself as a curvy mature woman at peace with herself. But I missed wearing Lily Pulitzer shifts with mules in summer. I was not becoming voluptuous, Beautiful with More to Love. I was growing a fat butt with thunder thighs to match.

By the time I went in for my annual physical, I expected to be diagnosed with Type II Diabetes. I was not, but the news was not all good.

My cholesterol was zooming into the danger zone.

My doctor gave me a hard stare. “You need to lose weight.” Nobody had ever talked like this to me before. Well, the obstetrician had but I ignored him.

“But how?”

“Join Weight Watchers.”

This sounded dreary, like joining a 12-Step recovery program. Despite all the women I’ve known who had lost weight on the Weight Watchers plan, I winced.

“You can do this,” my doctor said cheerfully. “It’s easy. You’re going to lose weight. They’ll show you how.”

The next words out of his mouth were the ones that convinced me. “You won’t be hungry. I promise.”

He was right.

I went to my first Weight Watchers meeting determined to keep an open mind. I was scared. My need for refined carbs had progressed to the point where I needed to pop Hershey Kisses just to get through a trip to the mall or a play date in the park.

So the idea of starting my day with a protein-rich breakfast (such as an egg-white omelette – gag me) and a cup of fresh fruit scared the heck out of me. The idea of coffee flavored with just two tablespoons of fat-free creamer made me wonder if I’d even want to get out of bed each morning.

If I wanted to snack, I learned I could snack on carrots (woohoo). A tasty cup of vegetable soup (no added salt) would replace my midday mocha latte. Mustard and ketchup, I learned at the meeting, would become my condiments of choice (bye-bye, mayonnaise). Everything I ate would be measured and logged. (‘If you bite it, write it,’ my team leader advised.) I learned that you can eat a lot more halibut or tuna than grilled New York strip steak (ouch!), and that white bread is the Enemy. And I began drinking eight glasses of water each day.

I left that first meeting with my new Points Finder and Food Tracker, determined to give it a shot.

I lost three pounds the first week and felt as though I had won the lottery.

I continued to lose, for a total of 25 pounds in six months.

It was simple. I’ve never been hungry, ever. I’ve had a small dessert every day. I’ve dropped down close to my wedding day weight.

But the big surprise is how great I feel. My mind feels sharp as a tack. The fuzziness (which I now call my Carb Cloud) has lifted. My energy level is high, and remains steady throughout each day. No more peaks and troughs. No more shakes. No more naps. I’m down to a single cup of coffee in the morning. I eat four small meals each day, with low-fat protein at each. I eat grains and really do get six servings of fruit and vegetables every day.

My stomach is flat. My concentration level is high. I end my writing sessions each afternoon feeling pretty good, with plenty of energy left for after-school activities, errands, homework, play dates, housework, dinner prep and cleanup.

No more naps! I’m still a Walking Zombie by Light’s Out but at least now I can read a few pages (more if I like the book) or catch a minute or two of Jay Leno’s monologue before the curtain comes down.

To be honest, I would have been happy just to stop gaining. Or even with losing two or three pounds. I did not dream of looking good in Calvin Klein jeans again, or feeling so peppy and alive.

I had no idea food could have this big an impact. For me, a low-fat, low-carb diet is the key to a better life.

~~~

Margaret Carroll’s debut thriller, A Dark Love (Avon) was named one of the top five mass-fiction titles of 2009 by Publishers Weekly. She has three other books in print: Riptide, a Hamptons murder (Avon); and two chick-lit style romantic comedies set in NYC, The Write Match and The True Match (both from Avalon). She is currently at work on her fifth novel, another thriller set in New York.

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Finding What Works for You

By Sara Reinke

As we head into the new year, armed with resolutions to lose weight, it seems there is no end to the wealth of information available to help us achieve our goals. Just turn on your television and you’ll find them—advertisements featuring workout DVDs promising cardiovascular “boot camps” to toughen you up, prepaid diet programs where food is delivered to your door in perfectly portioned servings, or any number of pills, supplements or energy drinks guaranteed to reprogram your metabolism, decrease your body’s fat absorption or reduce your hunger pangs.

It’s easy to feel overwhelmed with so many options coming at you so fast. And if you’re like me, instead of adding to my motivation to lose weight, all of these options only work to discourage me.

Let me give you an example. A friend of mine is trying to lose weight. She’s putting herself through her own personal hell, sweating through 80 minutes of cardio workouts daily, plus free weight training at her local gym. She’s lost 30 pounds, but man, she’s working at it.

I hate to sweat. I’m lazy by nature. I’m cheap. And I like to eat. There’s no way I’d endure some drill sergeant of a personal trainer screaming in my ear in so-called “motivation.” There’s no way I’d put my body through the torture of nearly an hour and a half of intense physical exercise. And there’s no way in hell I would shell out perfectly good money for a gym membership to be subjected to that kind of abuse. That’s just not something that suits my personality, my physical abilities.

Another friend lost more than 50 pounds doing Weight Watchers. She counted points religiously, attended meetings and inspired other friends to join her. She almost inspired me to join her, too, but then I went online and found out how much Weight Watchers costs. (See my note above about being cheap.) I was able to repeatedly talk myself out of even trying Weight Watchers just for the price of the program alone, never mind the commitment to a weekly meeting and weigh-in session. I work full time, in addition to my writing pursuits, and am a wife and mother, full-time jobs in and of themselves. So I discovered I’m commitment-shy, too, meaning I didn’t want to put forth the time, effort or energy demanded of a regimented program.

Nutrisystem? I’m too cheap to try it. Same thing with diet pills and weight-loss tonics. Fad diets? I like carbs too much to give them up, lettuce too little to eat nothing but and will bite you like a rabid dog if you try to take away my chocolate.

This probably means that as a food-lover with a penchant for carbs, chocolate and cheese, who is too cheap to commit to a gym or diet program and too lazy to sweat, I’m doomed to be overweight forever. Right?

This time last year, I’d have told you yes. But today, I know differently. Last spring, I took a little online health quiz and saw that my body mass index, which is an indicator of the percentage of fat in your body given your height, weight and gender. At the time, I would have admitted to being a little overweight. I would have admitted to hiding behind other people in photographs, or avoiding having my picture taken altogether. Had you asked, I would have said, no, I’m not happy now that my size 18 pants are getting too tight and my 1X shirts too snug, so I have to purchase size 20 and 2X. But it wasn’t until I saw that BMI result that I realized just how big the blinders I had been wearing were. I wasn’t overweight.

At 5’6” and 190 pounds, I was obese. I was at critical risk for developing adult onset diabetes, heart disease, stroke, arthritis, respiratory problems and other obesity-related health issues. I realized I had to do more than go on a diet. I had to find someway to change my life for the healthier.

But then I found myself overwhelmed by all of the options I described earlier. And by feeling overwhelmed, I was also able to postpone getting healthy and losing weight, because I was waiting for what I thought was a magic pill, an easy answer, the quick and simple solution that would melt my pounds away while requiring nothing more of me than I was already giving.

But there is no magic pill. Not really. By that, I mean there’s no one thing that works every time for every person. Everyone has to find out what works for them. That’s why those cardio boot camps DVDs have real-life people in their commercials on TV describing how much weight they’ve lost or how many inches have melted off their bodies from doing the exercises. For those folks, and plenty of others, those DVDs are their magic pill. Just like Weight Watchers was the magic pill for my friend and Jenny Craig was the magic pill for Valerie Bertinelli. But that didn’t make these methods right for me—and doesn’t make them right for you, either.

For me, what worked was counting calories and walking. I decided to do this after almost buying a little carton of Weight Watchers yogurt. I was buying it for the label alone, figuring if it said Weight Watchers on it, it had to be the healthiest. Right? But then I compared it to another brand of yogurt and realized it had 20 more calories for the same sized container. And thus, the idea for counting calories and reading nutrition labels was born.

I kept a food log, first in little spiral notebooks I carried in my purse, and now that I have technologically vaulted headlong into the 21^st century, I keep track on a little app on my iPhone. I write down everything I eat, whether I want to admit it or not, and the calories in each and every item. When I was trying to lose weight, I limited myself to 1,500 calories a day. Once I’d hit my goal weight, I allowed myself 2,200. Because I ate too many sweets over the holidays in spite of this, I am back to 1,700 so I can get back to my goal weight.

Because I love food, I wasn’t willing to go without anything I like, and by counting calories, I don’t have to. I can eat bread, rice, potatoes, French fries, cheese, fruit—anything I want. It’s the portion size that counts. I’ve learned how much I can eat and still remain within my daily caloric allotment.

I added a salad to my lunch every day, and for those first few months, ate Smart Ones or Lean Cuisine frozen entrees. The calories are already totaled for you, the portions already sized, so you don’t have to worry about it. And you can learn what 300 calories worth of salisbury steak and macaroni and cheese looks like, so you can later fix a plate for yourself and keep within that range. Today, I’m better about estimating by sight what a proper portion of food looks like. When I’m in doubt, I still pull out my food scale and make sure. (You can buy these cheap in your grocery store, less than $10. Money well, well spent.)

I read nutrition labels. I compared different products and bought the ones with the least calories. Spaghetti sauce, pasta, soups, rice cakes, puddings—you name it, I learned about it and went with the healthiest. I decided if it was more expensive, it would be worth it in the long run. And it was still less expensive than a paid-diet supplement or gym membership, so that kept my cheap self from grumbling too much.

I found little ways to keep my gluttonous self happy. For example, Jell-O sugar-free puddings help ease my craving for chocolate. Jell-O sugar-free gelatin is another indulgence, especially if topped with Redi Whip fat free (5 calories!) whipped topping. Rice cakes take away my urge to chomp on something salty and crunchy. Microwave low-fat popcorn works well, too. Partially skim milk cheeses have fewer calories per serving than regular cheese. Baked French fries are every bit as good as their fried counterparts, without all of the grease and added calories and fat.

I also discovered new indulgences I never would have otherwise tried. For example, I love the grilled chicken snack wraps at McDonald’s, ordered without any sauce. Most places put way too much sauce on sandwiches anyway, and the snack wrap comes with cheese, which, with the chicken, tastes delicious without drowning in ranch dressing.

When I go out to eat, if possible, I check the menu’s nutritional information online before going, or use my iPhone to check it out once I’m there. Then I can make healthy choices on the fly. I tried a grilled pork tenderloin at Olive Garden doing this—something I never would have picked had I not been calorie conscious. And it was incredibly delicious.

One thing I’ve seen stressed on Biggest Loser, and with which I have to agree whole-heartedly, is to not be afraid to order off the menu at a restaurant. I substitute healthy sides like a salad or grilled vegetables for French fries or not-so-healthy dishes. I always ask for sauces to be skipped or served on the side. Salad dressings, too. I don’t always get the least-caloric salad dressing, but even if I don’t, when it’s on the side, I use only a fraction of it by dipping each bite into it, instead of dumping it all over my food. Pull the skin off your chicken. Order a side of vegetables with your steak instead of a potato. Have salsa with your tortilla chips instead of queso dip. Order fish if they’ve got it—preferably white, like tilapia or mahi mahi. Keep all of your meat portions under 6 ounces and you won’t overdo it. Share a dessert with your husband or kids—or your husband and kids. These are just some of the rules of thumb I keep in mind anymore when dining out.

When I say I walked as part of my new diet/exercise changes, I don’t mean on a treadmill. I have one at home, and I’ll get on it if Biggest Loser is on, but ordinarily, it sits in my family room, collecting dust bunnies beneath it. I like to walk outside. I call it my daily dose of Zen. Whether it’s 98 degrees outside or 22, you’ll find me twice a day, Monday through Friday, hoofing a path around where I work. A group of my coworkers join me, and that helps keep me motivated, even on days when I’d rather stay inside and eat M&Ms. I probably average 3.5 or 4 miles an hour, which means for each 20-minute trek, I burn anywhere from 65 to 75 calories, or roughly 130-150 calories a day. Not bad.

I set realistic goals for myself. When I was 20-something years old, I could quit eating for a week and drop 10 pounds. I’m almost 40 now and have had two kids. My metabolism doesn’t work that way anymore. So I tried to be optimistic but realistic with my weight-loss expectations. One to two pounds a week is a healthy weight-loss range. And you’re more likely to keep the weight off if it’s lost gradually like this, through healthy methods.

Eating less and exercising more in a fashion that suited my activity level and personal preference. That’s all I did. That’s my magic pill. I’m not saying it’s going to work for you. But by doing this, I went from 190 pounds in April to 150 pounds in September and I’ve kept it off. With the exception of four pesky pounds I gained around the holidays, which I am now half-way to losing. I’m healthy and happy, no longer hiding in photographs. And my BMI is well within the normal range for my proportions.

My advice to anyone with a New Year’s resolution to lose weight is to go for it. Find what works for you—whatever that may be—and stick to it. Trust me—if I can do it, anyone can.

Sara Reinke is the author of urban fantasy and paranormal romances, including The Brethren series from Zebra Books. Visit her at her blog: http://sarareinkeauthor.blogspot.com/

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Punching Your Way to Healthy Writing

Note from Trish: I apologize for the late posting today. Anna sent me her post and photos several days ago, but I quite simply forgot to prepare the post last night. So, sorry Anna. Hope you all enjoy Anna's post nonetheless.

By Anna Sugden

With the holiday season upon us, it’s a good time to be thinking about how we’re going to recover from all the indulgences (and overindulgences), as well as what our New Year’s resolutions will be.

I know I will be endeavouring to be a healthier writer. I saw the difference it made to me last year when I took myself in hand and became more disciplined about both my writing and my health and fitness. In particular, I’m going to make the effort to add back an element to the health and fitness part of my routine. It’s something I’ve been missing.

Boxing.

Yes, you read that right. Boxing. Fitness boxing.

You might think it strange that a sport in which grown men, and indeed women, go around beating the heck out of each other is of value to one’s health or one’s writing … but, I can promise you it is.

First, let me clarify. I don’t climb into the ring and go for the knock-out. No one hits me. And, I don’t really hit anyone either. Not like a real boxer. The boxing trainer wears punching mitts and a body shield - that’s what you punch. Oh, and punch bags, of course. (As an aside, did you know it’s really hard to do that thing boxers do when they punch that little bag back and forth?! They make it look so simple, but getting the rhythm right so it works is really difficult!)

Second, fitness boxing isn’t all about the punching. Sure, that’s a fun part - especially, on days when you’ve had a rejection! But, throwing a punch is only part of the story. It’s about body positioning, how you move your feet, how you hold your hands, timing and concentration. And, when you do get to the punching, each punch has to be thrown a certain way. Plus, there’s ducking and dodging. While my trainer would never hit me, he mimics punches so you move to get out of the way! That too is harder than it looks, when you have to remember to keep your fists up and be ready to dodge another way!

Seriously, my brain probably gets as good a workout as my body when I go to a fitness boxing session. So many things to remember! A good boxing trainer will work you as hard mentally as he will physically.

I always do my best writing after a fitness boxing session. Always. Because, my brain is cleared of all the clutter and is energized by the exercise.

Third, I get bored by doing the same thing over and over again. I used to love aerobics, because it was a combination of dancing and exercise. I’ve often thought about doing jazzercise too. Boxing is something different again, because it isn’t just boring reps and routines!

If you only have a short time to give up to exercise, boxing is a great way to burn calories and make your whole body fit. It builds strength, flexibility and endurance. Each punch works so many muscles. Let’s try a little demonstration to show you.

1. Stand with your feet apart (shoulder’s width), one foot slightly in front of the other, knees bent a little. [I’m right-handed, so my left leg is the one in front]

2. Bring up your hands in a classic boxer’s pose, fists clenched, on either side of your jaw.

3. Punch straight out with your right arm, at shoulder height.

4. Bring the arm back in and set up in the starting pose.

5. Punch straight out with the left arm.

6. Repeat, being careful to set your position each time.

Did you feel the muscles working - in your legs, your arms, your back, your core? Did you feel the energy needed just to throw those two sets of punches? Can you imagine repeating that ten times? Can you imagine repeating that ten times and hitting something solid instead of air?

I was lucky enough to find a great boxing trainer - a former golden glove champion, who was also a fitness expert. You can see a cool video which shows the kinds of things we did on his Web
site (www.fitnessboxingclub.com) … and if you look closely, you might even spot me! Not only did he teach me to box (and to do that cool skipping that boxers do - which in itself is a great workout!), but he also showed me how to use boxing to make me healthier and fitter.

Sadly, since we moved home (and he wouldn’t move with us!) I haven’t been boxing. But, I do have a big punch-bag and my gloves and I’m determined to start again. Fifteen minutes of skipping and punching is worth at least double that in lifting weights and crunches! And, we all know it’s easier to fit in shorter exercise sessions to our busy lives *g*.

Hopefully, I will make myself fitter and healthier … and make my writing fitter and healthier too!

Wishing you all a wonderful holiday season and a happy and healthy 2010, with lots of great writing!

How about you? Do you like strict, repetitive routines or do you find it easier to exercise when things are different and changing? Do you find it hard to fit in exercise routines? Do you find exercise clears your brain? Does boxing interest you?

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Five Healthy Writer Discoveries

By Sally Kilpatrick

First and foremost, I want to thank Trish for having me here at the Healthy Writer. I have been healthier than I am right now, but I did lose thirty pounds in 2008, and I’ve kept almost all of it off. No, really—almost all of it. At any rate, I’m going to start pumping iron again in 2010, and I’m going to undo the damage and take off a little more. In the meantime, here are the top five things I’ve learned about weight loss for writers.

5. Nonni biscotti. This stuff rocks, and I go into withdrawal when I run out. It’s less than one hundred calories per biscotti and goes well with coffee for those who need a little joe to get words on the page. It’s also endorsed by the Best Life people as a healthy treat. I can personally vouch that Nonni tastes far more decadent than the side of the box suggests. Did I mention that they come in various varieties that involve chocolate?

4. Discipline. Losing weight and putting words to the page both require discipline. When I originally set out to lose weight, I was afraid my writing would suffer. I soon discovered that the opposite was true because setting fitness goals strengthened my discipline to create and execute writing goals. To accomplish both, I was forced to think ahead and create a schedule: gym on Monday nights, writing on Tuesday mornings, writing on Wednesday while the kids are in choir, gym on Wednesdays after choir—you get the idea. When you have a lot to do, you have to think about when you can do certain things. Even though I thought my writing would suffer from working out, the opposite was true because I set aside smaller chunks of time that I would have wasted with the forethought necessary to put lots of activities into a finite amount of time.

3. Idea development. Who knew that running on the treadmill would be a great time to think about snags in my story? I learned to take my mind off my physical pain by thinking about my mental pain. Unfortunately, thinking about fitness while sitting at the laptop has yielded little results.

2. Souped up vitamins. I’ve been in really, really great shape a couple of times in my life, and I’m working my way back there after having two children. After two different fitness programs that required some serious vitamins, I’ve been at a loss to replicate the results on my own. I found a vitamin at a fancy supplement place that seems to be working, but I was excited to see that Centrum has a One-a-Day vitamin geared to women’s healthy metabolism. Not only does it includes some of the same elements of the proprietary blends that have worked in the past: green tea extract, guarana, cayenne pepper, but it also has the added advantage of a) being in Wal-Mart and b) being significantly cheaper than some of the other vitamins I’ve tried. Of course, you must consult your physician before taking any supplement, and you take any supplement at your own risk. (My lawyer made me add that.)

1. Keep on keeping on. I’ve never been an athlete. Working my body into submission takes a far greater effort than it does for all of those former swimmers and former cross country runners out there. Still, the frailty of my body has taught me a great deal about the limitations of my mind. When I can’t run my full three miles, I can forgive myself. So why do I always browbeat myself if I can’t get my ten daily pages written? Browbeating is counterproductive and makes me more likely to give up entirely. Getting physically fit has taught me to be realistic in all of my goals and that, when push comes to shove, the most important thing is to try, try again. We’re all humans whether we blow off writing to watch television or we eat chocolate cupcakes that we know we don’t need. We must remember that losing one tiny battle is no need to concede the war. To quote Churchill, “Never give up. Never surrender.”

What are some of your greatest discoveries along the way to both physical fitness and literary fame?

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Call for guest bloggers

It's hard to believe we're winding down another year. Didn't 2009 just start?

We're getting ready for an exciting 2010 here at Healthy Writer, and one of the things we bring you each week is a guest blog each Friday (except today). Are you a writer? Would you like to blog with us one Friday about your personal weight loss/healthy living journey? About some aspect of living a healthy life? If you or someone you know is interested, please have him or her contact me at trishmilburn AT yahoo DOT com to be considered. We love to hear what other writers have to say about the challenges and joys of the journey to healthier living.

And speaking of which, I've worked a tad of running into my treadmill routine. I was on the treadmill for 65 minutes today, and about 2 1/2 of those minutes were running (split up; a minute is about all I can do right now). I'm hoping to gradually work in more. I don't see myself running any marathons, but any amount of running is more than I've done for years. It isn't my thing, but I'm trying. Even when I was a teenager and thin and on the track team, I wasn't very good. I might hold the school record for slowest 800m. :)

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Tami's Lists -- The Healthy Side of Lists

By Tami Brothers

I’m a list type of girl. Don’t believe me? Just check out my post over at the Petit Fours and Hot Tamales blog last week where I blogged about how I found a series of books that feed this silly quirk of mine (Did you see the part about me charting the dates I put out Kleenex boxes?).

Seriously, I make lists for everything: grocery lists, to-do lists, bill lists, book lists, and there is even that Kleenex list I mentioned. My house is cluttered with little scraps of paper with some type of list written on it. But that’s not really the point here. As much as I rely on my lists, it wasn’t until I read this blog and looked at several of the sites Trish refers us to that I even thought about listing the food I eat on a daily basis. Honestly, I never dreamed it would really matter -- until I charted that first day.

Day #1 Food Journal
Breakfast
Banana and milk 250 calories
Sausage Biscuit 380 calories

10:20 snack
Chocolate donut at work 250 calories

Lunch
Arby’s Chicken sandwich 400 calories
Cup of Sierra Mist 250 calories

Dinner
Cheeseburger (with the works) 770 calories
Potato Salad 350 calories
Soda 240 calories

Snack
Fudge bar 100 calories
===========================================
Total 2,990 calories

Okay, that was an eye opener! Here I thought I was doing fine eating a ‘healthier’ chicken sandwich and loading up the veggies on my burger. With these choices, I felt I could sneak in a few snacks throughout the day and they wouldn’t really be an issue. But 840 calories worth??? They definitely added up. And what’s with the 770 calories for a cheeseburger? I seriously had no idea I was putting this many calories into my mouth until I wrote them down.

Here is a more recent list.

Wednesday October 21, 2009
Bagel and light cream cheese 300 calories
Nips candies 150 calories
Fiber One Bar 140 calories
Healthy Choice Pot Stickers 380 calories
Flavored Water 40 calories
Fiber one Bar 130 calories
Salad with dressing 90 calories
Diet Soda 0 calories
Popcorn 50 calories
Slice of toast 60 calories
===========================================
Total 1,340 calories

See what I mean? Much better. There is still some snacking going on. Considering this is one of those days where I leave home at 7:30 a.m. for class in the morning, work for 6 hours and then head to class in the evening, and I don't return home until around 8:45 p.m., this was still a pretty good day. I’m more aware of just how much these little snacks and sodas add up and take this into consideration when I don’t have access to healthier foods.

There are still days when my office is filled with yummy things people bring in and the little voice in my head whispers about how ‘good’ I’ve been. On the days when I cave in to temptations, I write this down in my food journal and flag them with little colorful stickies that stand out when I look at the book. Then the next time I’m tempted, I look at the number of little ‘flags’ and debate with myself just how much I really want that chocolate donut.

As simple as this may sound, it’s tough to remember to do. Just typing this post has reminded me of the multiple days I’ve skipped. But when I do remember to journal my food intake, it really works. Not only am I holding myself accountable for each and every thing I put into my mouth, but I’ve also started looking at food differently. I no longer eat something just to eat it. Because my calories are limited, I need to make every item count. Trust me when I say I’ve actually found myself enjoying my meals a whole lot more than I used to.

Before I go, I wanted to share with you guys a neat site I found. Not only does it have some great tips and tricks on eating healthy, but it has some awesome recipes!!! Definitely check it out. AND don’t forget to start listing what you are putting in your mouth. You might just be surprised…

http://www.hungry-girl.com/

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