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Focus on the outcome, not the process

Tuesday, November 30, 2010

If I focused on the process -- running & swimming as our mercury dips ever lower -- I would never move, never step foot outside this house. It is cold outside! That first splash into the pool is killer!

Yet I still continue to run, and I continue to swim. Because I feel wonderful when I'm done. I feel at peace with myself and my body, and energized to face the rest of my day.

Sadly, morning swims are done for the year. Don't know yet when/if they start up again. If I'm lucky, I'll have a couple more night swims.

It's also about more than just how I'll feel when I finished -- it's about what all that movement is doing for my body. For the longest time I have been so disappointed by my flabby arms in photos of me.

Until our vacation! The muscles are there, as I knew they were, they just have to be flexed to be seen. Don't take photos with your arms hanging down (and of course my bad posture & rounded shoulders don't much help either).

Until you decrease your body fat you can do crunches til the cows come home and you won't see a 6 pack (or a gun rack, or whatever your measure of success is). And this is why what you eat is so much more important than how many calories you're eating (which is something that WW has finally cottoned on to, apparently, with their new program).

You won't be losing a whole lot of fat with no weight training and slow, steady cardio, either. Oh, slow cardio has its uses -- it's just not your best weapon against fat. Intervals are where it's at, apparently. So if you've been slogging away at it and not seeing the results you want, then try picking up the pace now & again.

I am happy to report a small loss over Thanksgiving. Always wish for more, but any loss, especially with TOM about a week out, is welcome. Another very challenging week with another trip coming up -- this one with way less control over food, even movement, with family involved.

I will do my best to focus on the outcome that I want: whole foods, more energy, and a smaller me.

What are you focusing on?

  Member Comments About This Blog Post:

DOGMOMMA2THREE 12/2/2010 8:06AM

    Great blog! You are certainly right on all points. You can eat your day's worth of calories on junky food or eat the same calories of powerhouse foods. That was my complaint about the original Weight Watchers. I had a friend who ate nothing (and I mean nothing) but pizza all day for the same points I ate from more nutritious foods.


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DEE797 11/30/2010 12:41PM

    I like the way you think. Love this blog, just what I needed to hear. Wishing you continued success on your journey! emoticon

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GEODAWG 11/30/2010 10:47AM

    I am focusing on eating better and less. I've got a little road trip Thursday so that will be a challenge as usual.

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NATPLUMMER 11/30/2010 9:11AM

    Definitely results are my focus (losing about 5 pounds and to keep away from the sugar...which will give me the results). Getting up early to exercise is what I have to do to make sure I get it in and it makes me feel so much better. But 2:45 (or earlier) is very early. I've been good. I even started week 2 of B210K today.
Your arms look fabulous, by the way! Any loss over Thanksgiving with TOM on the way is a major win!!!

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FRECKS96 11/30/2010 8:58AM

    Sorry you're losing your swim times-I know how hard it is to get a new routine in place. Hopefully you can find something to replace it. Good luck with your trip!

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SKINNYPOWELL1 11/30/2010 8:42AM

    Great blog today. Focusing on the results instead of the process, great words to live by. I definitely have to focus on the long term results, because getting up at 4:30 a.m. every day, in the cold - just plain out stinks. I would much rather stay in my nice warm bed, but that certainly doesn't help with the results. I can't imagine going outside like you do, or for a swim on a chilly morning - kudos to you for being so dedicated. You rock. Keep up your good work, you are so inspiring to me and I just love reading your blogs, they make me think, lol. enjoy your day. I'll be thinking about you on your trip, and remember to ask yourself in those sticky situations, like no movement and bad food - what would you SPARK buddies do? WWSD, that little saying of yours has stuck with me. A great way to remind ourselves of what is important. You will have a great trip, it's all about what you make it. You're a trooper and a SPARKER. emoticon

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DDOORN 11/30/2010 8:35AM

    I've got to reclaim my morning mojo...as cycling is only rarely possible anymore I have to get back on my treadmill every morning as I used to pre-cycling days. Having a tough time struggling with that...used to be such a morning person!

Feeling the COLD a lot more as well so getting outside has not been as desireable as well!

I was spoiled while away for Thanksgiving using a recumbent stationary bike and weight-machine, instead of my same-old dumb bells and resistance bands at home.


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KEAKMAN 11/30/2010 8:09AM

    I definitely have to have the OA/AA "one day at a time" mentality. I LOVE looking forward to what is to come, but then I get sidetracked into thinking I am already there OR I look at the HUGE amount of work in front of me and say "I can't" So I focus on today's exercise. Today's meal plan. Today's challenges. Any more than that is more than I can handle.

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DAYHIKER 11/30/2010 8:02AM

    The new WW program is going to be very good, I think. My first meeting is tonight but as an etools subscriber I had the program yesterday. I was satisfied all day and came out with 2 Points left, which I used for milk at bedtime. My Points rolled over today; I get 29 (up from 20) plus the 49 weekly extra Points. It should be just the kick I need to get those clingy few pounds off and back to goal! Looking forward to getting a hard copy of the program tonight!

Cindy in rainy, windy Indiana

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PAISHAR2 11/30/2010 7:48AM

    emoticon emoticon emoticonHANG IN THERE MY FRIEND, IT IS COMMING BUT SLOWLY.


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Lessons from Kauai beaches

Sunday, November 28, 2010

Our way looks so clear sometimes, etched in sand. We believe that we know what direction we're headed in.

And yet nothing is etched in stone -- the waves/changes inevitably come crashing in, erasing our path.

This is Maha'ulepu Beach. We went to this one on our own -- no hiking to get there, but there are gates that are locked at 6pm which we were not aware of -- getting there around 4:30 pm. No, we did not get locked in, altho we're told it happens.

You need strong foundations to stay the course.

You need a good support system.

Sometimes the way is difficult, with many zigs and zags.

This is Secret Beach. It's a short, but challenging, hike down. But you are well rewarded with the views.

Sometimes you need a spot to take a break, and re-evaluate your goals. Think about where you've been, and where you're going.

One of the cool things about the beaches in Kauai is that they aren't crowded. It's a relatively small island with a small population.

Stay the course. Keep your eyes on the prize. Be rewarded with more weight loss before the end of the year -- and make sure to keep your support team around you, re-evaluate your goals if need be, and take breaks when needed.

  Member Comments About This Blog Post:

SKINNYPOWELL1 11/29/2010 7:44AM

    Great blog, enjoyed reading it this morning. Points to ponder. emoticon

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DDOORN 11/28/2010 11:26PM

    Hey thx for the inspiring thoughts AND scenery to boot! :-)


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DRB13_1 11/28/2010 4:10PM

    Thanks for sharing Paradise with us!

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LINDAKAY228 11/28/2010 4:08PM

    I love the pics and the messages to go with them are so appropriate and great reminders to all of us. THanks for sharing!

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TEMPEST272002 11/28/2010 3:53PM

    Wow, your pictures are so beautiful. It must be even more breathe-taking in real life. Lucky you!

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DEE797 11/28/2010 11:53AM

    Love the message and the photos are gorgeous.

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GEODAWG 11/28/2010 11:52AM

    Words and pictures just beautiful!

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NATPLUMMER 11/28/2010 9:29AM

    Beautiful pictures and a fine reminder to keep at it!

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DAYHIKER 11/28/2010 9:25AM

    A good message with beautiful photos! That's actually where my younger son/wife are right now!


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CASSIOEPIA 11/28/2010 9:10AM

    We were in Maui in January - our first vacation ever with a plane ride! Thanks for this blog, it brought back many memories, even though we were on a different island. Loved the message too!

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HEALTH4LYFE 11/28/2010 8:57AM

    Kauai is a beautiful Island. DH and I were there for our honeymoon and really enjoyed the quiet, the solitude, the scenery, the lack of tourists...
It is a great place for reflection and you have many positive points on which to reflect. May you have a great day!

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FRECKS96 11/28/2010 8:57AM

    Again, beautiful pictures to go along with a very good message. I love your style. Keep it up!

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KEAKMAN 11/28/2010 8:56AM

    Great blog and GORGEOUS photos Judy! Thank you for sharing both your wisdom and your vacation!

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Start your post-holiday with some water

Friday, November 26, 2010

I've always been a big water drinker. But I have found, over the last 2 years of my journey, that getting those liquids in (some of it is tea, some of it is almond milk most days) early in your day can make all the difference.

Yesterday was no exception.

By the time we left here at 1 pm, I'd already had 6 glasses of liquid. Running helps -- usually I'll have 2 glasses of water (that I carry with me in a fanny pack, not actual glasses obviously) after I finish my run. I wasn't at all hungry when I arrived at my sister's, and her appetizers were fairly healthy -- cheese & crackers (didn't partake, can have that any time); shrimp (I like shrimp, but cocktail shrimp isn't my fave); and pita & hummus -- had one piece of pita with some hummus eventually.

Dinner was fairly healthy -- small slice of turkey, simple roasted brussel sprouts that I brought with me) -- and just about a tablespoon each of my sister's brussel sprouts (with heavy cream, butter, & cheese) and green beens (with who knows what in it). Oh, and the raw cranberry sauce I brought with me (cranberries, oj, & dates).

Dessert was the raw sweet potato pie I brought. I must say this tasted amazing -- to me, anyway, I think I was the only person to eat any. No one seemed interested in the healthy stuff! But all it was was raw sweet potato, some spices, some dates, a tiny bit of coconut oil, and some almond milk -- plus a nut pie crust. I was truly surprised at how raw sweet potatoes could taste so good!

And a very tiny piece of my sister's carrot cake.

No worries. Not at all stuffed. Got my run in early in the day, walked the dogs a few times -- no one in my family even thinks of moving after dinner, sadly.

I have found that if i don't get that liquid in early in the day a) I'm hungrier (really thirsty, but it feels like hunger) and b) I tend to get headaches from the dehydration.

If you feel that you overindulged yesterday, shake it off. All is NOT lost. Get out there (or inside) and move. Start drinking liquids like there's not tomorrow to flush out your system and fill you up. Do NOT let one day of indulgence lead you into a tailspin.

We can still lose weight before the new year.

Oh, and I also found out that my parents are coming up to Albany in 2 weeks again for another doctor's appointment for my Dad. Oh joy. Those that have been following my blog for a while know my Dad is crazy-making. And this has been a crazy month.

But they'll be off to CA for the winter shortly after that, and it takes the pressure off of us to have to drive down there in potentially bad weather sometime in December. And I'm assuming they won't want to stay long considering they have to get all ready for their annual snowbird migration.

Stop reading blogs right now and go drink something!

If you are interested in the raw sweet potato pie, you'll find the recipe on this page:


It's in her FREE 28 Desserts You Can Eat Everyday ebook. I made it in muffin cups, putting some of the crust as a base, and some on the top afterwards, and I swear it tastes like crumbcake. Even better warmed up in a toaster oven or real oven (best in a dehydrator if you have one, which I don't), like I just did for a snack -- I swear it reminds me of crumb cake. I'm glad no one else wanted to try it!

  Member Comments About This Blog Post:

DOGMOMMA2THREE 12/2/2010 8:35AM

    I've been concentrating on drinking my water for the past few weeks and I've seen a big difference in how I feel!

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SKINNYPOWELL1 11/29/2010 7:46AM

    I can definitely feel the difference if I don't drink enough H20. Bottoms up. emoticon

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DAYHIKER 11/27/2010 1:18PM

    You are so right about the water and I am usually pretty good at getting in at least 8 glasses a day but when the weather started getting colder I was balking at drinking water and had to kick myself back into gear. emoticon emoticon emoticon emoticon emoticon emoticon emoticon emoticon

Comment edited on: 11/27/2010 1:24:40 PM

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GEODAWG 11/26/2010 4:03PM

    Just finished my 5th glass of water. I have to drink early or I'm up and down all night. Well, I don't always succeed at drinking early. Like today. But I'm still puny. (I wonder how long I can use this excuse? LOL)

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NATPLUMMER 11/26/2010 1:06PM

    That raw sweet potato pie sounds tasty. I may have to try it out.
You did an excellent job staying on track on the holiday! It sounds like you had a great day all around.

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MYRTLEBEACHWINS 11/26/2010 12:35PM

    I love water, it's all I ever drink But, I am in warm weather all year long. Enjoyed the link, thanks. Excellent job on your runs.

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FRECKS96 11/26/2010 12:05PM

    Awesome! So glad you got your run in and enjoyed your dinner. The best of both worlds!

I agree about getting water in early-I always struggle to get it in if I wait too long. Have a great weekend!

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DDOORN 11/26/2010 11:10AM

    Big believer in the power of H2O here...!

Cheers! (holding up another cuppa clear!)


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LEONALIONESS 11/26/2010 10:52AM

    Thanks for the recipe! I was totally going to ask you for it. LOL.
I didn't do anything for the holiday. Got my 6 miles in outside (brrrr) and ate roasted veggies and leftover chili. I did treat myself to some pumpkin chocolate vegan cheesecake after my run, though. And I sort of fell face first into a bag of vegan marshmallows at night?!

Still, within my ranges and still had a small deficit. Never felt stuffed.
One of the good things about opting out of the holiday was not having to worry about food stuff. I always am sort of leaning towards not even going to food related stuff - I still get weird about the lack of control. I DID go to two vegan potlucks last weekend, though! And I didn't end up with super food guilt since I did a 14 miler before one and there were basically no desserts left at the second! Hah.

Good job eating so healthy and avoiding temptation. I still let my "inner fat girl" out to play sometimes so I'm glad I got through this holiday season with my self esteem somewhat intact!

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WINWIN1 11/26/2010 9:37AM

    The raw sweetpotato pie sounds amazing - how do you manage that? Also, raw cranberry sauce? I would love to try that. emoticon emoticon emoticon emoticon

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LASIE1 11/26/2010 9:35AM

  That is great I need to step up to the water fountian more.

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KEAKMAN 11/26/2010 9:32AM

    Drinking while I read!

And kudos to you for getting out there and moving even if the rest of the family didn't.

(I got in my 30,000 steps again for Turkey Day!)

Oh, and I am going to imagine you running while delicately sipping from a crystal goblet....sort of a Chariots of Fire scene.

Comment edited on: 11/26/2010 9:34:00 AM

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VELVETCATT 11/26/2010 9:26AM


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Live simply so others may simply live

Thursday, November 25, 2010

I would like to say that this mantra applies to me, but I know it doesn't. But it's still something I can keep in mind and aspire to.

Technology is a wonderful thing. It allows me to have my spark friends -- all over the world! To communicate with all you wonderful people.

But it also drives people apart and isolates them. My husband brings his blackberry to the dinner table, even tho he knows I am very displeased if he's reading it while we're eating -- which he doesn't do very often, thankfully -- and he knows the sort of look he will get if he does.

So why does he feel the need to have it there?

That isn't the real point of this blog, tho. The real point is that most of us, even those of us that are really struggling, whether with their eating or their weight or their finances or their health have so much to be thankful for.

We have roofs over our heads, food to eat, heat to keep the chill out, a healthcare system we can turn to, the freedom to make our own choices, and yes, this technology that allows us to befriend so many people we would never have met without it.

We have friends and family and animals that support and love us. There is nature to bask in and beauty in this world to lose ourselves in.

We have so much. So many don't. And sometimes the have-nots are even happier than us. Because they value these things that we so often take for granted.

May you have a wonderful Thanksgiving, wherever you are, whomever you are with.

And may we all aspire to live simply so that others may simply live.

  Member Comments About This Blog Post:

MARIE625 11/25/2010 9:07PM

    Great blog! Hope you had a great day.

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DDOORN 11/25/2010 8:45PM

    This year I discovered that a wonderful holiday was started in Vancouver, BC:

Buy Nothing Day

It's every year on Black Friday.

Love their motto: Buy Nothing, Value Everything!

Keeping my wallet in my pocket tomorrow!

Hope your Thanksgiving was as special as YOU are! :-)


Comment edited on: 11/25/2010 8:51:47 PM

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KISSFAN1 11/25/2010 9:40AM

    Oh my gosh, I just read this after seeing your comment on my Spark Blog. That is so funny because we wrote almost word for word what the other one did regarding what we're thankful for. :-) Great minds do think alike. Happy Thanksgiving! emoticon emoticon

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KEAKMAN 11/25/2010 9:23AM

    Thank YOU!

Have a great day my friend!

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NATPLUMMER 11/25/2010 8:19AM

    Thank you for the reminder.
Have a very Happy Thanksgiving!

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MKGARNER1 11/25/2010 6:39AM

    Sometimes we all need to be reminded. Thanks : ) Happy Thanksgiving!

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JAYJO64 11/25/2010 5:46AM

    Very true. Happy Thanksgiving to you and yours.

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Who's gonna have stuffing? Or who's gonna be stuffed?

Wednesday, November 24, 2010

In the US, tomorrow is the "big" day: Thanksgiving. It ought to be about what we're thankful for, but too often it's about either how much we can stuff into ourselves -- or sadly, these days, how much we can buy.

It seems wrong for a foodie to admit this, but Thanksgiving has never been my favorite holiday. I've never been particularly fond of turkey, and neither is my husband. Having lived so far away from family for so many years, we have done many things over the years: go away, eat at a restaurant, have a nice meal (sans turkey) just the 2 of us, have friends over, go to friends. I have cooked a turkey or two in my time, but I've also done alternative proteins instead.

But I digress.

Do you have a plan for tomorrow? You gotta have a plan. You may or may not stick to it, but you've at least got to give the day some thought -- otherwise you're just admitting to yourself that you don't care, and by extension, you don't really care about yourself, either.

So here are a few suggestions:

*Healthify favorite dishes if you're the one cooking.

*Bring something healthy if you're not the one cooking. I now know my sister is making some veggies, but I'm willing to bet there'll be some butter and/or cheese in them.

*Split your plate in half, then in half again: half for veggies (preferably without marshmallows, cheese, or butter, but beggars can't be choosers), a quarter with protein, and a quarter with carbs.

*Follow one of these 3 bites rules:
Take 3 bites then leave the rest (or only serve yourself 3 bites in the first place)
Leave 3 bites on your plate

*Skip the things you can get any time of the year. Go for the stuff that only comes out at Thanksgiving. Only take a couple of tablespoons of the really fattening stuff.

*Practice some deep breathing: take a few deep breaths before you eat, to center yourself; put your fork down after several bites, a few more deep breaths, and ask yourself if you're still hungry -- and so on.

*Don't forget the exercise!

I have struggled mightily with the turkey trot, which I'd really like to do, and I've gone back & forth with my decision. In the end, I decided it will put too much pressure on what has already been a rather crazy week (and yesterday was one of "those" days, and not in a good way), so I have decided against it, even tho there are not 1, not 2, not 3, but 4 of them within about half an hour of my town! But sadly none actually in my town.

But I do plan to be running. In fact, that's part of what drove my decision: I don't have enough time to do the 10k in Troy, but by simply running at home, I can run longer. It's gonna be cold, so I think it's time to see how some long underwear beneath my running tights works for me.

What's your Thanksgiving Day game plan?

And how about for the rest of the year? One of my spark buddies challenged us to write about actually continuing our healthy lifestyle journey over the next crazy 6 weeks. It's a bit easier for me usually, being Jewish, but then again, we're going to visit the inlaws in about a week, so this whole month has been crazy -- but I felt I've done really well so far, no matter what the scale may say. My clothes are fitting great!

I know it's so easy to give in and say we'll hit it hard come New Years, but I don't know about you, I just know myself I have been spinning my wheels for far too long. I am hoping to lose some more weight before the end of the year. Are you with me?

  Member Comments About This Blog Post:

DINGALLSTOO 11/24/2010 5:17PM

    I'll walk while Frecks does the Turkey Trot and with 3 of us on SP I know there will be some sensible choices and I actually love tossed salad and am bringing one full of healthy veggies.

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FRECKS96 11/24/2010 1:43PM

    Sorry you decided against a race but glad you're running anyway. Enjoy yourself and have a safe trip. I like you ideas for planning, hopefully I can incorporate some of them tomorrow. Have a wonderful Thanksgiving!

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DDHEART 11/24/2010 12:10PM

    Yes! You've gotta have a plan....and we do....Husband has already started to pack a cooler with our lo cal beverage of choice for the day...I have learned to love turkey and it is not as damaging as some things so I know exactly how much of that I can have, I am bringing the pies...now, not a big problem since I am not a sweet eater in particular and I can be very happy with a taste...pie crust is easily and happily left on the plate...never has been a draw. I know that my niece in law will have lots of salads and veggie options so that is covered and since she is getting primed for a walk for the cure I am fairly certain I won't be having to spend the whole day sitting and visiting....we will surely take a walking visit. I love Kate's idea of "focusing" on taking pictures etc.....good plan, can't have food in my hand when the camera is...

Have to say....I didn't think I would ever hear you saying you would be running (further than a 10K) seem to remember you saying you didn't like running....hmmmmmm.....Have a great holiday, whatever it means to you....live in a healthy mindful way and enjoy it!

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KASHMIR 11/24/2010 9:40AM

    My Plan, the same as always. Only take those things I like, in reasonable portions...more protien, less carbs.
I am walking a turkey trot 5k...gotta find one of my pedometers as like Kate I'm in for a major number of steps tomorrow...plus a crazy number of pushups (I'm planning on challenging my son's and grand daughters to do some with me) and crunches. Then...Friday...OFF TO THE GYM! and lots of leaf raking, and will try to do the same number of steps as on Thursday.

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KEAKMAN 11/24/2010 9:28AM

    We're going out to eat...possibly at a buffet. I think I will be the photographer and conversationalist to avoid seconds, thirds, and fourths. I also have a plan to get in 30K steps (did that 2 years ago) and a tons of situps and pushups (know you're not a fan of that sort of thing, but it works for me) So I should be good!

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DDOORN 11/24/2010 8:30AM

    With you? Heck YEAH! :-)

Going to be traveling on Thanksgiving, but taking along a "mini" Thanksgiving home-cooked meal with us...going to follow a plan much like the one you outlined. No deprivation, but limiting those carbs and mostly sticking with the bird & veggies! :-)

Looking forward to a hotel fitness center to have some workout fun!

Have a SUPER Thanksgiving!


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NATPLUMMER 11/24/2010 8:27AM

    Great tips! I'm doing the cooking so it will be relatively healthy. I do like turkey but white meat only and I hate the skin. Yes, we will have all the traditional stuff: stuffing, gravy, cranberry sauce (my favorite part of Thanksgiving), mashed potatoes, sweet potatoes w/ marshmallows, asparagus (for something healthy) and salad. There will be pie, but I won't eat any.
I'm doing my normal Thursday run....this week is day 2 of B210K week 1 so it will be almost 4 miles.
I'm glad to hear your clothes are fitting great. They must be, I've seen the pictures of you!
Oh yes, I guess I should find the menorah...Chanukah is early this year.
I'd like to lose a couple of pounds by the end of the year...I'm certainly going to try.

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