R5NEWMAN's SparkPeople Blog http://www.sparkpeople.com/mypage_public_journal.asp?id=R5NEWMAN R5NEWMAN's Blog on SparkPeople, home of free diet plans and a healthy living community SparkPeople.com http://assets2.sparkpeople.com/assets/nav/logo_spark.gif http://www.sparkpeople.com/ The Two Kinds of Motivation http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5462795 Renee Stephens, practicing therapist, author ("Full Filled"), and host of the "Inside Out Weight Loss" podcast I highly recommend says that there are two kinds of motivation. She calls them "away from" and "towards" but I prefer the more clinically sounding names of Provocation and Determination. We agree that both are necessary. <BR> <BR> Provocation is short term, powerful, and basically negative, that you're trying to get "away from" something, some bad experience or one soon to come. ... Thu, 22 Aug 2013 08:33:11 EST August 10-19: I lost 1.0 pound http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5460764 This middle slice of August ended with a solid full pound of continued weight loss. That makes 8.5 pounds since May 1 when I began this "Sloan" calendar of dividing each month into thirds. And this slice included two weekends. <BR> <BR> Now I have the remaining 12 days of August, ending during Labor Day weekend. An out of town wedding and the State Fair loom as possible obstacles but I'm ready for them. <BR> Tue, 20 Aug 2013 08:50:02 EST My Goal Weight http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5455843 I had my scheduled follow-up with my cardiologist yesterday. I must be boring her. When I had my heart attack in December 2010, she said come back in 3 months. I did and she then said 6 months. I did and she said 12 months. And now she said 24 months, that I'm doing great. She was very impressed with the weight loss the past three years, that barring any new symptoms, a routine EKG by a nurse practitioner will be sufficient in 2014. In other words, I might actually live longer enough t... Thu, 15 Aug 2013 08:26:38 EST Walking the Dog http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5453733 For whatever the reason, I've been walking the dog almost every night so far in August. Actually, I do this for two good reasons, the obvious being the activity as recorded by my FitBit zip, which is always on my belt. If you don't have such a device, consider buying one, mine being about $60. It comes with a wireless USB gizmo to easily upload your results to the FitBit web site. And Spark People can find it there for you. <BR> <BR> The other reason is that since I usually am out for a... Tue, 13 Aug 2013 09:13:05 EST August 1-9: I lost 0.5 pound http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5450641 It wasn't the best start for August given there weren't any real holidays or birthdays to handle. But there were enough special circumstances that pushed several days over. <BR> <BR> Still, I didn't gain, which is goal 1. And I still lost 0.5 pound, just short of the threshold where I would call it 1.0 pound. So that has me down 7.5 lbs since May 1 when I started this "maintenance mode" thinking. which works out to about a 27 pounds a year pace. It doesn't sound like much but who among u... Sat, 10 Aug 2013 08:42:26 EST Losing Control http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5448478 Life happened, as in you think you're on menu plan A but get home after work to find you have company or menu plan B or distraction C. So three of the past four days I went over 3,000 calories. I am stating that as fact, not an excuse. I should have handled it. And actually, I did. <BR> <BR> In past diets, I would have groaned about being over budget or out of Weight Watchers points, trying to figure out how to compensate to keep on whatever pace I had set. The bathroom scale of course ... Thu, 8 Aug 2013 07:55:30 EST Buffets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5444034 Is there anything worse, as in more challenging to a dieter than an all you can eat buffet? How many diets have broken up against these reefs? Unless you bring a scale and meticulously weigh everything item by item, it's difficult even for us calorie counting pros to assess the damage. <BR> <BR> But that doesn't mean you can't in fact do pretty well at a buffet, as we did Friday night at a local oriental establishment. I focused on the fish and the sushi and vegetables, avoiding things li... Sun, 4 Aug 2013 10:15:21 EST Annual Physical 2013 http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5442318 I have never understood why people are often afraid of data, especially important data, especially the data that says: hey, we need to change! No news isn't always good news as many who put off health exams or ignored warning signs, well, can no longer say. Some don't even want to step on a scale, as if they can chart a better course without this information. Try not balancing your checkbook for an extended period. <BR> <BR> I've always been more than willing to take a physical every 2-3 ... Fri, 2 Aug 2013 13:11:54 EST July 20-31: I lost 1.0 lb http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5441310 The final third of July is complete, and I have a lost another full pound. To review, goal 1 is don't gain and goal 2 is lose 0.5 lb or more. And I finished at 229.6, and I cannot recall being in the 220's since high school. Yes, a new low, but I still have at least 30 pounds to go. <BR> <BR> So that has me down 7.0 lbs since May 1 when I started this "maintenance mode" thinking, again that goal 1 is don't regain what I lost. <BR> <BR> August looks uneventful diet-wise, though the State... Thu, 1 Aug 2013 16:33:24 EST Changing Partners http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5439490 With some sadness and much appreciation for what they have done for me, I am today dropping out of Weight Watchers. This ends my second run with them. I first joined in April 2006, ending January 2011 after my December 2010 heart attack and coincidentally, the launch of Points Plus at Weight Watchers. I now had new tracking needs (saturated fat, e.g.) that Weight Watchers' e-Tools does not do, only points. And unlike the old ("Momentum") points system, actually quite heart healthy, Points... Wed, 31 Jul 2013 09:00:25 EST Pizza! Pizza! http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5438660 Dieting doesn't have to be perfect as I'll demonstrate today. Since my wife works late tonight, I'm on my own all day and I'm taking full advantage to scratch my pizza itch. So, I visited the local "Pizza Man" store to get what they call their lunch special, 2 pieces of pizza and a can of pop for $4. <BR> <BR> These are large, medium to thick crust pieces, which according to my office food scale and SparkPeople are around 450 calories per slice. Obviously two pieces is more than a normal ... Tue, 30 Jul 2013 13:40:01 EST Farmers Markets http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5437468 Here in the northern climates, the now ubiquitous Farmers Markets are starting to hit their stride. Certain vegetables like tomatoes and peppers, even sweet corn are now available, along with a wide array of berries. So yesterday after church I walked over the main Minneapolis Farmers Market. As it happens this works great when I take the bus, especially avoiding the parking mess nearby. <BR> <BR> So I bought some tomatoes and onions to embellish our dinner salads, but I must say these fr... Mon, 29 Jul 2013 14:03:30 EST Walking vs Running http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5436023 I was like a gorilla in the mist yesterday, walking over 15 miles in a pretty steady drizzle. Unpredicted, I brought no rain gear, it being bright and sunny when I left, taking a long bus ride to my walking area only to see the sky become overcast en route. I do have enough sense to come in out of the rain, but it otherwise wasn't enough to make me seek shelter. <BR> <BR> Still, it was a good day's walk, temperature in the 60's, wearing my latest pair of new springy walking shoes. It was ... Sun, 28 Jul 2013 09:34:32 EST What's the D-I-F? http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5435015 It's the morning after my road trip to meet some friends and make some new ones in fact. It was at a micro-brewery style place, so I indulged in a couple of excellent craft beers. But food-wise, I avoided the pub style hamburgers, which I seldom order anyway, got a delicious and "normal" portion sized pulled pork BBQ sandwich. <BR> <BR> Since one friend's son is a cook here, I tested him a little by ordering the fresh cut sweet potato fries. When they're good they're great, and they wer... Sat, 27 Jul 2013 09:02:12 EST Cheat Days http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5434368 It's Friday, which means we have breakfast treats in the office, usually a problem for me. And as I write this, yes, I've just about used up my calories for the day. Trouble is, I'm meeting with friends over dinner tonight, and there might even be a beer or two involved. So I know this day is going over, a cheat day if you will. <BR> <BR> After all, I'm still doing fine on weight, and I've been on calorie plan 5 of the first 6 days of this period (July 20-31) and I have 5 more days afte... Fri, 26 Jul 2013 14:40:18 EST Diet and Exercise http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5432831 Every fall, every January 1st I see people vow to lose weight and the first thing they do is head to a gym or buy some home equipment (a Wii?), or exercise DVDs. This is fine as far as it goes, only it only goes so far, despite what you see and hear in ads and news features. It helps, sure. A lack of activity no doubt made your weight problem worse. But in reality, it's almost always about the food. <BR> <BR> Blythe Alberg cohosts the "Cut the Fat Podcast" with Dr. Ray Hinish, all of who... Thu, 25 Jul 2013 09:03:02 EST Good Bread, Bad Bread http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5431680 I happened to be near a favorite bread store, and I bought a 2 lb loaf of their signature honey whole wheat bread. Unlike my spouse who is not a bread person, I love good bread and it no doubt is a significant contributor to my current excess weight. So, now I had a challenge, two pounds of the good stuff, about 2,000 calories, enough to put on half a pound. <BR> <BR> First, this is GOOD bread. It's whole wheat, with a wonderful unique, dense crumb, no doubt partly due to the fiber. Unrel... Wed, 24 Jul 2013 10:19:17 EST Enabling Technology http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5430982 What an age we live in! A one inch FitBit clipped to my belt reliably tallies my steps and distance. When in range of my home desktop, it automatically uploads via its Bluetooth link to FitBit's web site. FitBit in turn posts to SparkPeople, again automatically. And yesterday, FitBit sent me an email that my FitBit battery is running low. Which I took care of today. <BR> <BR> Now I'm an electrical engineer by education, a systems engineer by experience. I understand all too well how a... Tue, 23 Jul 2013 20:05:45 EST My Friend Insulin http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5429139 I walked over 11 miles yesterday in my newly purchased walking shoes and as I wrote yesterday I could sure feel the difference. As always, I listened to a number of my my accumulated podcasts on my MP3 player during those 3+ hours. One of them continually contends that you have to control your insulin to lose weight, because no fat is burned (lipolysis) when insulin is elevated. And what elevates insulin? Carbohydrates (carbs) of course, primarily the refined types in white bread, white r... Mon, 22 Jul 2013 09:22:05 EST Baby Needed New Shoes http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5428770 Being a regular walker for over ten years, I've gone through a lot of shoe ... rubber? I'm not sure what they make athletic shoes out of these days. But whatever it is, I seem to need a new pair every 1,000 miles or so. Actually, it's more like I buy them every 1,000 miles, only to find that I waited too long - again. <BR> <BR> So, yesterday I bought another new pair and again, noting the much improved and needed instep support, again wondered if maybe I should just put it on my calendar ... Sun, 21 Jul 2013 22:58:33 EST July 10-19: I lost 1.0 lb http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5427192 The second third of July is complete, and I have a very respectable 1.0 pound loss to show for it despite a rather low activity level. Weather, work, and my social calendar limited my opportunities to do much walking but I expect a big rebound the rest of July. <BR> <BR> So, that has me down 6.5 lb since May 1, and soon I should cross the 15 pound stripe at Weight Watchers going back to January. I've been wondering about Weight Watchers off and on, and until now I didn't realize how well I... Sat, 20 Jul 2013 09:38:10 EST Podcasts - Half Size Me http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5426449 I follow several audio podcasts on weight loss and/or nutrition that I will be reviewing here from time to time. Today, it is “Half Size Me” hosted by Heather Robertson. She started this in 2012, and it up to 75 episodes now. She has expanded her site with additional public and now paid subscription content. <BR> <BR> Ms. Robertson is (finally) a successful Weight Watchers lifetime member, having lost over 100 lbs, now able to stand with both legs in one side of her old jeans. Her podcas... Fri, 19 Jul 2013 12:46:41 EST High Fructose Corn Syrup http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5425296 At the grocery store yesterday I saw cereal boxes proudly proclaiming to contain no high fructose corn syrup (HFCS). This is one of the current pariahs of the food police, who claim in various ways that it is making you fat and unhealthy. First, some facts. <BR> <BR> First, food manufacturers have switched from sugar to HFCS to cut costs. But before you blame the big bad corporations, remember that the US price of sugar is about double the world price due to protectionist tariffs. It's ... Thu, 18 Jul 2013 11:52:40 EST Jump Start http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5423945 "They" are always adding new words and phrases to the dictionary each year, like "man cave" and "bucket list." I would like to see some removed, or at least corralled back into their original meanings. I hereby nominate "jump start," hereafter limited to its vehicle starting via jumper cables origin. The underlying appeal is obvious if you've ever had your once dead car roar to life, at least long enough to get to a service bay. It's an emotional experience that the diet industry would ha... Wed, 17 Jul 2013 09:11:54 EST Feedback Loop http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5423355 Engineers frequently use the concept of feedback to stabilize systems, specifically negative feedback. For those who remember vacuum tube amplifiers, they were of limited value because their intrinsic non-linearity introduced significant distortion. Then, someone discovered that feeding a small portion of the output back into the input greatly solved this problem, and workable long distance telephone service became possible. <BR> <BR> Weight loss is subject to numerous variations, starting... Tue, 16 Jul 2013 19:17:44 EST Activity Points http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5421555 Weight Watchers gives you daily points, weekly points, and activity points to spend. The idea is that if you work out, you get to spend part of those calories burned in additional food as an incentive. Other plans like CalorieCount.com do the equivalent and I read on another blog that SparkPeople also has a new option for "spending" some of the logged activity. <BR> <BR> The theory is fine, and I gratefully embraced the concept when I was counting points. But for me at least, I don't thin... Mon, 15 Jul 2013 09:01:38 EST Case Dismissed: Salt http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5418944 In astonishingly bold language, the Centers for Disease Control (CDC) has all but ended the current war on salt. Given the paucity of evidence to date, this is not really a new finding, but the prestige of the CDC should put our collective minds at ease. Indeed, they confirmed other research that lowering salt intake too low, under 1500 mg or so, can actually be quite unhealthy, dangerous in the extreme. <BR> <BR> As always, you should consult your doctor before making a significant change... Fri, 12 Jul 2013 13:37:35 EST Podcast Listening Essentials http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5418021 Podcasting is a big part of my weight loss success, a combination of education, focus, and entertainment for me. I've already mentioned one of them, Renee Stephens' "Inside Out Weight Loss" but before I post about some others, I thought I'd share what I think are essential items for listening to them. <BR> <BR> First, there is iTunes, which means you need a computer and a reasonably fast internet connection, at least when downloading. Yes, you can track and download them manually as I used... Thu, 11 Jul 2013 15:35:17 EST July 1-9: I lost 0.5 lb http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5416392 To review, I chop each month into thirds, 1-9, 10-19, and 20+. The first third of July is in, and I made it through Independence Day with a nominal half pound loss. Again to review, my first goal is not to give back any lost weight, as if already on maintenance. My second goal is to lose something each period, and I measure in half-pound increments, averaging my daily weigh-ins. Goal three is to enjoy the journey, because if we don't, we soon abandon the chase. <BR> <BR> I started this l... Wed, 10 Jul 2013 07:55:53 EST See Your Doctors http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5415282 You see it all the time regarding diets and exercise: see your physician. Next month, I'm seeing my new doctor at a new clinic for my annual physical, then my "old" cardiologist for a twelve month follow up. I trust she'll be happy that I've had another uneventful year, just a little lighter. For the record, I have reviewed my diet with my primary physician every year and had the appropriate blood lab work done, fasting glucose in particular. Fortunately, all my numbers are good. I don'... Tue, 9 Jul 2013 09:03:41 EST Calories Do Count http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5414060 The extended Independence Day weekend is over. I did stray a bit, what with July 4th also being my daughter's birthday, but Sunday was a good rebound. And this first third of July is still on track to lose half a pound. My rule 1 remains don't regain, goal 1 is lose at least 0.5 lb a month, and throughout - enjoy the process. <BR> <BR> Part of enjoyment is listening to my library of audio podcasts while out on my extended walks and as it happened, several of them harped about carbohydrate... Mon, 8 Jul 2013 08:52:15 EST Cookie Monster http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5410473 A running game with the grandchildren is monitoring the cookie jar, the youngest especially. She's convinced that 1. there is a cookie thief and 2. I am that cookie thief. Cookie thief, cookie monster, me not know, but me do like cookies! <BR> <BR> Actually, the jar is normally empty on purpose, but I did buy some for their last visit for the little one to periodically inventory - and sample. I know her mom is otherwise strict about treats, she's at a perfect weight, so a few cookies aren... Thu, 4 Jul 2013 09:57:30 EST Podcasts - Inside Out Weight Loss http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5408261 I grew up in a radio family, my dad an engineer before starting his own recording studio, much of his work there producing radio commercials and syndicated content. And as it happens I like old time radio as well, everything from Phillip Marlowe to The Adventures of Superman. Audio podcasts are therefore a natural for me, my portable mp3 players prized possessions. <BR> <BR> There are a number of weight loss and healthy living podcasts out there, many of them free on iTunes. I have probab... Tue, 2 Jul 2013 08:07:41 EST June 20-30: I lost 1.5 lb http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5407167 June is complete, the third segment coming in at a nice 1.5 pound loss. If you've followed my blog, you know that I group each month in thirds, the first 2 each 1.0 pound this month. So June finishes at 3.5 pounds down. May was sort of a get set, get familiar with SparkPeople month, starting right at 240.0 pounds. I lost 1.0 pound that month, so SparkPeople to date is now a 4.5 pound loss. And yesterday I put on pants one size smaller to date, too! <BR> <BR> One big difference this time... Mon, 1 Jul 2013 09:23:18 EST Whole Foods http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5404397 I had both an apple and an orange last night, now that we're partially re-stocked from our long power outage. I didn't realize how much I missed that until I didn't have any. Oh, we could have easily refilled the fruit bowl I suppose, but a dark house kind of deflates any urge to go grocery shopping. <BR> <BR> This also reminded me how early on in my diet adventures I gave up on almost all fruit juices. It's so easy to over-consume them vs. eating the fruit whole, right off the tree. Oun... Fri, 28 Jun 2013 09:17:24 EST Kitchen Makeover http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5403387 An extended power outage like we experienced (101 hours) means we are starting over in the refrigerator and freezer. We were out of town during the start, so we had no chance to transfer anything to ice chests etc. Fortunately, we didn't have much worth saving, trying to wind down toward a kitchen remodel we hope to start in a few weeks. <BR> <BR> All in all, since no one was hurt during these storms and the tree damage was minimal, I think it was sort of a blessing. Gone are all those ... Thu, 27 Jun 2013 10:13:24 EST Hydration and Dehydration http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5402159 After pushing back the estimated repair to Thursday morning, the lights suddenly came back on at 10 am this Tuesday morning. Since all the servers at work were coming down early for maintenance, I decided to just come home and begin resetting the clocks, the internet router, and of course, the air conditioning. I then headed out to walk some more of St. Paul, getting in over 21,000 steps, not quite 10 miles. <BR> <BR> Tuesday is also my Weight Watchers day, so I visited a St. Paul locati... Wed, 26 Jun 2013 08:53:40 EST Uncivilized Behavior http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5401020 The power outage continues to day 5, best guess for restoration still 36 hours out. My wife and I noticed that we're now leading a bifurcated life style. We go out and about, work, shopping, grandkids, and life is normal, and then we come home to our house. I suppose we should be thankful for the running water and especially the gas water heater, but otherwise it's as if we're homeless. I had thought we'd get some fruit and vegetables, and go out to dinner, but neither of us has any appet... Tue, 25 Jun 2013 07:49:16 EST Semi Paleo http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5399925 The Paleo[lithic] Diet is a current weight loss / health fad, basically eschewing modern day processed and “refined” foods. This includes the animals, preferring grass-fed to feed-lot cattle, for example. Well, a projected 6 day power outage has us living somewhat more like our ancestors as well. Whatever we have in the refrigerator and freezer is now a “had” and we won’t be restocking for at least 3 days it appears. <BR> <BR> But as I wrote about the recurring reunion rain, maybe there’s... Mon, 24 Jun 2013 08:31:25 EST Reunions Then and Now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5399578 I bet you've seen the same thing. The endless table of home-prepared comfort foods plus an array of grills is ending. While not fast food, the menus are getting more simpler, more portable, and overall, less challenging to the weight-challenged. At the end of this year's reunion, I sensed agreement on making dinner (supper) the big deal, getting by with cereal, lunchmeat, etc. for breakfast and lunch. <BR> <BR> I say great! I never thought all that work including the cleanup was worth ... Sun, 23 Jun 2013 21:52:19 EST Rain, Rain, Go Away http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5398143 After a beautiful day yesterday here in western Iowa, the rain moved in overnight and threatens to stay the rest of our family reunion weekend. Many are tent campers as we were in our younger days, but we're safe and dry in a nearby motel. My planned walking for today is on hold, other than maybe the motel exercise room treadmill. <BR> <BR> But yesterday, I got in at least 20,000 steps in the morning, and I kept the day's calories on plan. It apparently was a little too much junk food as ... Sat, 22 Jun 2013 10:05:54 EST On The Road Again http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5397495 We're taking a four day weekend in the Sioux City IA area for a family reunion. So while I have my laptop, I don't have my weight scale, food scales, or my FitBit uploader. But so far so good. Last night we ate at our favorite place here (Eldon's), had a 10 oz steak and the trimmings but still stayed under 2000 calories for the day. <BR> <BR> The challenges are different, better and more abundant in fact, what with the homemade food at the reunion. And the marshmallows and s'mores later ... Fri, 21 Jun 2013 15:00:41 EST June 10-19: I lost 1.0 lb http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5396145 If you've followed my blog, you know that I group each month in thirds, and the second slice of June is now done. According to my formula, I lost another full pound, which makes it 2.0 for June to date, 3.0 for SparkPeople to date. <BR> <BR> One reason I like this is that I get a different ending day each period, not a fixed day like my Tuesdays at Weight Watchers. Somethings that will include two weekends, and the holidays fall where they fall. I treat that as somewhat of a challenge, ad... Thu, 20 Jun 2013 09:57:59 EST Hunger Games http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5394853 Let me start with my conclusion: hunger is a good thing. Real hunger that is, the kind that lingers and rumbles, because it's been a few hours since your last meal. Not the emotional urges we all get from various stimuli, the kind that soon goes away. As fitness guru Tom Venuto recently put it, you know the difference after you eat in response to it. If it's emotional, you feel guilty. If it's true physical hunger, you feel satisfied - unless you overeat, of course. <BR> <BR> But everyw... Wed, 19 Jun 2013 07:52:53 EST Weight Watchers Then and Now http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5394106 To review, I joined Weight Watchers in 2006, lost about 75 lbs, keeping 60 of it off to this day. After nearly five years, in the wake of their new PointsPlus program and my heart attack, I left, rejoining this past January. During those two years off I languished up and down a bit as I tried Overeaters Anonymous and TOPS, both fine organizations within their limits, but the fit wasn't there. I needed the structure of the formal, professionally-led weekly meetings if nothing else. And sur... Wed, 19 Jun 2013 00:12:09 EST My Heart Attack http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5392590 So there I was, walking regularly for 8 years, down about 60 pounds in 5 years on Weight Watchers. It was December 2010 which brought Minneapolis St. Paul a huge amount of snowfall, much of it that wet heavy stuff. I don't own a snowblower, preferring the exercise, but this was almost literally murder. It was Saturday morning, December 18, 2010. I had cleared the latest massive snowfall yesterday, and I only went out to trim up the sides a bit. But something was wrong and I came indoors... Mon, 17 Jun 2013 22:10:54 EST My Walking Hobby http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5390885 As I posted earlier, my first real, serious, i.e. successful diet was when I joined Weight Watchers in 2006. After a two year break, I rejoined in 2013. But my first real success was to discover walking in 2002. Back then I was on our local zoning board and had a couple of large detailed city maps. For whatever the reason, I decided to take about a 90 minute walk along some major streets. Using a highlighter, I colored in my route on one of those maps and got the idea - what if I walked ... Sun, 16 Jun 2013 14:08:57 EST Measuring My Activity http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5389754 I received a FitBit last Christmas, the zip model small enough to clip on your belt. It's been on mine every since. It comes with a USB "dongle" that I put in my home office PC, so it's always on and capturing the results, uploading to the FitBit web site. SparkPeople in turn (with my permission) gets this from FitBit automatically, so all I really need to do is walk within a few feet of my home office PC each day. My home office is a converted bedroom and also my dressing room, so my wif... Sat, 15 Jun 2013 08:28:45 EST My Success Journal http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5388821 Successful dieters have a number of tools of the trade, like a food scale that I described previously. Another, recommended by many authors, is what Renee Stephens (Inside Out Weight Loss) calls a Success Journal. Mine is a bound soft cover college style notebook (Mead Five Star), about 200 pages or so, where I log where I am, how I'm doing, challenges, and above all, successes. You could do something similar on Facebook but I like this because it's private and it's always "online" (assumi... Fri, 14 Jun 2013 08:57:38 EST Measuring My Food http://www.sparkpeople.com/mypage_public_journal_individual.asp?blog_id=5386714 Process management requires measurement, particularly if you want to improve the process and weight loss is no different. Last post, I told of how I weigh every day, using a quality scale. It's a tool of the trade. Another, for me at least, is a food scale. I still have and use my old Weight Watchers model I bought when I first joined in 2006. This was the old model that simply weighs the food in either grams or ounces, and without all the food lookup and points calculations. As such, I... Wed, 12 Jun 2013 09:18:00 EST