We can be inspired by anyone, from loved ones to new acquaintances to our own innermost thoughts and dreams. The important thing is to keep that inspiration alive – to keep moving forward on our journey to achieving and maintaining our health. Today I had a conversation with one of my sisters and we discussedContinue reading “Looking Backward to Move Forward”
Category Archives: Uncategorized
Dealing with Disappointment
What happens when your third race is your slowest race? My first 5K was 45 minutes, and my second one was 44 minutes. My third 5K was 46 minutes. Do I know what happened? I have suspicions. I had slacked off on my training because one of my knees had been bothering me. I gotContinue reading “Dealing with Disappointment”
In the News: Stress & Weight
Many of us like to indulge in comfort foods when we feel stressed. But the relationship between stress and weight gain includes many other factors beyond consuming a few extra calories. “Researchers have long known that rises in the stress hormone cortisol lead to weight gain. Every time you’re stressed, your adrenal glands release adrenalineContinue reading “In the News: Stress & Weight”
Climbing Out of a Slump or Hole
How to you get out of a slump – where you just don’t want to do anything? Looking at the photo above, we can see both a ladder and a helping hand – two ways out of the hole. To quote Dr. Seuss, “When you’re in a Slump, you’re not in for much fun.Un-slumping yourselfContinue reading “Climbing Out of a Slump or Hole”
Self-Care: Recognizing the Importance of Recognition
I had an interesting experience recently. I attended the fall rally of central Florida TOPS Clubs where many members received special recognition for their losses over the past year. I don’t normally put much stock in this type of thing, but I cannot deny that the rally gave me some extra motivation! I typically feelContinue reading “Self-Care: Recognizing the Importance of Recognition”
Exercise: Racing?
(Written on October 7, 2023.) I ran my first 5K today! Ran is a bit of a stretch – I never stopped and never walked, so guessing that counts as running. That was my goal – to run the entire 3.10 miles. I didn’t have a time goal – just distance. I haven’t trained toContinue reading “Exercise: Racing?”
In the News: Ozempic and Intestinal Obstruction
If you are using a GLP-1 agonist drug like Ozempic, Wegovy, Trulicity, Saxenda, Victoza, Mounjaro, Byetta, Bydureon, Rybelsus, Adlyxin, or other related medications (1), please take this new caution seriously. These drugs can contribute to intestinal blockages. Some of these medications already included label warnings about this health issue, but not Ozempic. “Blocked intestines, knownContinue reading “In the News: Ozempic and Intestinal Obstruction”
Keys to Success: Wrapping It Up With Accountability
This is my sixth post on the keys to successful maintenance over the past two months. It will be the final one unless I get additional input in the comments below. Through a bit of reading, we learned about many of these keys: Is there something you’d add to this list? I’m thinking about accountability.Continue reading “Keys to Success: Wrapping It Up With Accountability”
Exercise: The Effects of Wearables/Fitness Trackers
Do you wear a device to track your movement or heart rate? Or do you use an app on your phone? Perhaps you have a favorite watch for this purpose? In a recent Wall Street Journal article, Julie Jargon reported on a systematic study published in The Lancet. It was found that “When people woreContinue reading “Exercise: The Effects of Wearables/Fitness Trackers”
Keys to Success: Self-Motivation
What is self-motivation? It’s that inner voice that urges you on. It’s a drive that comes from within and gives you the reason to do more. Rather than relying on encouragement from others, it’s intrinsic – something that resides within (1). Yes, I am driven, like an old Honda Civic that won’t give up –Continue reading “Keys to Success: Self-Motivation”
Keys to Success: Self-Regulation
Practice makes (mostly) perfect… I recently read a Facebook post asking how to develop self-discipline, or the ability to put off short-term pleasures in pursuit of long-term goals. Many people responded in different ways. But they all added up to one thing: you just have to do it. Practice self-discipline to improve, just like anyContinue reading “Keys to Success: Self-Regulation”
Food Prep: The Everything Low-FODMAP Diet Cookbook
What is low FODMAP? It’s a way of eating that is designed to decrease symptoms like gas, bloating, abdominal distention, diarrhea, constipation, and abdominal pain. It can improve the symptoms of irritable bowel syndrome (IBS), but can also be used to identify triggering foods for other functional gastrointestinal disorders as well, such as gastroesophageal refluxContinue reading “Food Prep: The Everything Low-FODMAP Diet Cookbook”
Keys to Success: Self-Efficacy
Believe in yourself and commit to your goals – you truly are capable of achieving them! As we learned two weeks ago, “Those who have high self-efficacy (belief in your capacity to execute certain behaviors) for exercise in particular are more successful at sustaining weight loss” (1). At age 61, I decided to become anContinue reading “Keys to Success: Self-Efficacy”
Keys to Success: Flexible Dieting
Once you’ve been dieting for an extended period and have met your goals, how do you transition into maintenance without gaining weight? I guess this really is the important question we ask at this stage. How can we remain flexible in our eating habits so we don’t quit, yet disciplined enough so we don’t backslide?Continue reading “Keys to Success: Flexible Dieting”
Keys to Success: Introduction
Today’s post is an introduction to the study of factors which have been scientifically shown to aid in long term weight management. This is the first in a series of posts. Let’s look at key factors that directly affect successful weight maintenance. And let’s put to rest factors which have been shown to be insignificant.Continue reading “Keys to Success: Introduction”
In the News: Sodium and Artery Blockage
Today’s post is not about losing weight, though that may be a result of balancing your sodium intake. And I’m not going to tell you to cut out all salt, because that can be unhealthy too. But the latest reporting from Harvard Health Publishing shares a warning regarding excessive salt intake: “Salty diet linked toContinue reading “In the News: Sodium and Artery Blockage”
Exercise: Pelvic Floor Muscle Workouts
Everyone has pelvic floor muscles, although these exercises are more often associated with women. For women, these muscles have more functions as well as greater opportunity for injury, especially with pregnancy and childbirth. However, the weakening of these muscles can occur due to a variety of reasons, such as “age, menopause, surgery, repeated heavy lifting,Continue reading “Exercise: Pelvic Floor Muscle Workouts”
Food Prep: Diabetes Meals for Good Health Cookbook
Today I prepared these delicious muffins from the 3rd edition of Diabetes Meals for Good Health Cookbook (1). Written by Karen Graham, RD and Mansur Shomali, MD this book is a great guide for anyone wanting to adopt a healthy diet. Both authors are diabetes experts. It includes nine types of meal plans that rangeContinue reading “Food Prep: Diabetes Meals for Good Health Cookbook”
Exercise: Seated & Mobility
At times when we are injured, recovering from an illness, or just plain tired, we may wish to ease up a bit on our exercise. The important thing is to never give up, but to do whatever we are capable of. Think about using this time to try something easier but perhaps new, like meditation,Continue reading “Exercise: Seated & Mobility”
In the News: BMI Is Not the Measurement We Need!
Not really a new idea for many of us, but the American Medical Association (AMA) has finally acknowledged that the Body Mass Index (BMI) in itself is an insufficient and inaccurate screening tool to assess health. While it’s useful for large scale studies of various populations, it has serious limitations when used to evaluate andContinue reading “In the News: BMI Is Not the Measurement We Need!”
Maintain Weight Loss 