Monday, August 30, 2010
“Tip the Scales in Your Favor” was a three day seminar offered at the Duke Integrative Medicine facility in Durham, North Carolina.
We began with Tanita Composition Analysis, which took into account gender, age, and height, and measured weight, BMI, basal metabolic rate (BMR), % body fat (which allowed calculation of fat mass and nonfat body mass), and total body water (TBW). It then gave you a desirable range for fat % and fat mass.
Always good to know where you are starting.
The emphasis of the seminar was on mindfulness. This has many applications but I’d summarize as “being in the present moment, aware without judgment or criticism.” We were able to experience a mindful eating lunch (if anyone has followed the show RUBY, you have seen this on several episodes), meditation, as well as a later hypnosis session.
Several excellent talks were on metabolism, diet fads, healthy components of an optimal individualized diet plan, strategies for restaurant eating, and how to stock your pantry. You will not meet a more enthusiastic or well informed group of speakers.
Several talks also focused on the gap between knowing what we should do to how to actually DO the things needed for the desired results; in other words – what it takes to change.
The last day everyone began writing out an action plan in four areas of their lives: movement/exercise, stress reduction/mindfulness, nutrition/diet, and support/environment. For each area we were to outline what we are already doing now, what we want more of, and what we want to do less of. Individual steps could then be taken for concrete change.
Lastly, we used a meditation to support our weight loss goals with LOVING KINDNESS.
Each day there was a physical activity. We did a class in each of the following: NIA, Zumba, and yoga. ALL of them were more fun and beneficial than I expected (and I had prior experience with all three).
Hope that gives you something to consider, and if you are curious about the other programs offered at Duke Integrative Medicine their website is dukeintegrativemedicine.org
Thursday, August 26, 2010
OMG! Used my new electric trimmer for the first time today. I had fired my lawn service because I was having to call them to come keep the yard from turning into a jungle, and if they weren't going to take pride in my yard, they weren't getting the point. So those funds went into a new lawn mower (a friend calls it "the Cadillac of mowers") and the trimmer was free on special. I had been hesitant to use it, but when the flower beds looked like they were reverting to primal Amazon conditions, I figured I'd best attend to it or suffer the consequences of critters taking up residence. Now I'm not opposed to taking care of the yard (learned to drive on the riding mower when I was a preteen), but that used to be one of the jobs my dear (ex) husband took on as his chore. This year is the first in about... well, since I was a kid, that I was actually mowing the yard.
Well, I now totally get why people love working in their yards. Even though it's sweaty work, it gives you that "instant gratification" factor. It's the same feeling I used to get cross-stitching, the picture appears as you work. Watch out, or I may start creating my own topiaries!
Moral of the story: try something new, you may find you really enjoy it! And burning off the extra calories is a real bonus!
Sunday, August 22, 2010
You've heard the phrase "Use it OR lose it." Absolutely true. It applies to abilities, muscles, memory.
I'm finding I have to Use it TO Lose it - the more active I am, the more fat I lose and the smaller my measurements become. Before, when I'd spend hours on the computer playing games from boredom, the consequences included "an expanded rear view."
But now that I am walking , running , biking , weight training , and stretching
I'm SHRINKING! This allows me to fit into clothes that used to be too tight (I call it "shopping in my closet"), move with less effort and fewer aches and pains, and have more energy.
Have you ever seen examples of what 5lb of fat looks like? It takes up so much more space than 5lb of muscle! So losing fat means losing inches. It's frustrating when people (especially women) say they don't want to weight train because "they don't want to get big." The weight training actually makes us smaller, by reducing excess fat. And it's easier on your heart!
Have you picked up a 5lb bag of flour, a 10lb bag of ice, or a 20lb bag of potatoes? Have you thought about the effort it would take to carry that around all day? Or the relief of NOT having to carry it around all day? Gives us a whole new perspective...
So USE IT...by being more active!
to LOSE IT... like the lyrics in "Honky Tonk BaDonkaDonk" - "you hate to see her go but you love to watch her leave"
and in the process you may find your true self.
I'm loving the changes I see in the mirror!
How about you?
Thursday, August 19, 2010
Life can teach us lessons in the every day things that happen.
I was so excited yesterday, my new smart phone arrived! I'd been waiting a few weeks because it was backordered, so I was content not to jump right in and try to use it by myself. I knew it was going to be complicated. So I simply put it together and plugged it in to charge up. This morning I took everything to the Verizon store and had the customer service folk help me get set up and oriented to the features. Good thing, too! I used to be with AllTel, so I wasn't even able to activate it (boy, wouldn't I have been frustrated and mad, punching the same numbers over and over and wondering why they weren't working?!) The sales guy tried to put features he liked on it, and I'd say, "I don't use that." Weather forecast? "I look out the window." Location? "I'm in a different zip code." Email? "I don't want my entire number of regular emails to be downloaded to my phone, just a separate account that a few select people have access to." We are all different, and as soon as someone starts using phones or computers, they become personalized.
Well, our diet program is the same way. There are basics that people need to consider - what you eat, what type of exercise and activity you are going to do daily, the support you have to keep you motivated, education on how to make better choices and what has worked for others... but in the end, each of us is personalizing our own plan. It has to fit us, our real lives, and if we don't know how to use it, we won't stick with it.
When I signed up for SparkPeople I quickly saw there was "too much" information, where I could easily spend hours online (hours I do not have). So as I got more familiar with the site, I found there were things that made it more manageable. By aiming to earn SparkPoints, I was able to try out different parts of the site a little at a time, once or twice a day. I found teams with interests of mine. I can see my calorie count and the amount of fat I eat each day. When I exercise, the amount of time has a great impact on how many points I can earn. And occasionally there is that surprise bonus - the wheel is kind.
So just as I'm starting from scratch with my new phone, personalizing it to my needs,
the same way we are able to use Spark People. Each of us can make it work for us, we just need to try the different features and see which ones consistently move us toward our goal and fit into our lives.
We are starting from scratch - writing our own futures!
What are the SP features you love the most?
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