Sleep More, Weigh Less

Sorry I have been so scarce. Work has been busy and I actually got a project done over the weekend. It feels great. We ripped out the carpet in our bedroom. I wore a mask and we had 2 hepa filters running. Allergies have been bothering me for quite a while, so we are doing whatever we can to rid the house of anything that contributes to allergies. It feels as if it is already helping. I feel a little less icky in the morning.

The busyness of recent days also points out the challenges of keeping up with a program when the going gets tough. My journaling has been after-the-fact rather than up-to-the-minute. I am also beginning to reach for comfort foods such as doughnuts and candy. I have still been keeping the journal, though. Have added to my foods list and have been tracking my steps.

I have been making a real effort to get closer to 8 hours sleep. When I get 7 to 9 hours for 3 or more days in a row, I feel a surge in energy and optimism. I still fail more days than not, but I continue to try. (The late, early, late, early work schedule really messes with that.) Today I received an email from Share Care (related to Real Age) that had an article about sleeping and weight loss. I am passing it along to you.

Sleep More, Weigh Less

Pedometer Working

I had success finding a battery for my pedometer - as well as a screw driver that would open it up.  When it woke up, it asked me for all sorts of personal information (height, weight, stride length) - as well as mundane things such as date and time.

I wore it for the first time yesterday and was gratified to see that my half-day of work still resulted in a number (if slightly) over 5000 steps.  According to articles, 6,000 is healthful while 10,000 is weight-loss-ful.  The articles were also correct about the motivational aspects of wearing a pedometer; I already feel a subtle shift toward more activity.

Consider a Pedometer

Have you ever used a pedometer? I have had several of them and find that they are a useful tool for keeping me on track.  According to an article I read, those who wear a pedometer and journal their steps daily are 27% more likely to succeed at achieving their goals. Since being active is essential to leading a healthy life, it makes sense to invest in something that will nudge you in the right direction.

My own pedometer is sitting unused in my desk drawer.  It is in need of a new battery.  If I have any luck finding one, I'll be back in business soon, but if it is hard to come by, I'll have to order one online.  (I have an Omron HJ-112 - which I love!)

Here are a couple of articles on the topic of buying and using a pedometer.

Before You Buy a Pedometer
http://walking.about.com/cs/measure/bb/bybpedometer.htm
Pedometer
http://en.wikipedia.org/wiki/Pedometer
10,000 Steps a Day
http://www.thewalkingsite.com/10000steps.html
Shape Up America
http://www.shapeup.org/shape/steps.php
Stepping Out with a Pedometer
http://www.aarp.org/health/healthy-living/info-06-2011/Why_Use_A_Pedometer.html
Praising the Pedometer
http://www.healthylivingforeveryone.com/columnpedometer.html

There are also a number of programs out there where  you can log your steps online and keep track of them.

If anyone is interested we could log our steps here as daily comments.  

Pedometer Walking Programs
http://walking.about.com/od/measure/tp/pedometerprog.htm

How Flexible are You?

Flexibility ...where does it fit into the physical fitness scheme?  Surely the two must go hand-in-hand, after all the fit seem also to be flexible.  And me, I am not fit and I can attest to the fact that I am not terribly flexible. Simple everyday activities such as bending to look for books on a low shelf, climbing up on a chair or reaching around behind my back all point to the difference.  It was not that long ago, I was strong and sure-footed and taking it all for granted.

I was hoping to share some specific information about the health benefits of flexibility but, I did not find anything detailed or extensive that ties flexibility to any specific aspects of health.  There was a study that discusses stiffness of body being associated with hardening of the arteries, but it was not well documented or substantiated.  Here is a link: http://www.medicalnewstoday.com/releases/166574.php; see what you think.

I found a Mayo Clinic article (http://www.mayoclinic.com/health/stretching/HQ01447) that states that flexibility will improve athletic performance and decrease the risk of activity-based injuries.  Neither of those are high on the list of events likely to occur in MY life - though they might be on yours!

An article on WebMD (http://www.webmd.com/balance/the-health-benefits-of-yoga) tells that stretching releases lactic acid from muscles.  Now, that sounds like a benefit I'd like to reap.  This article was on the topic of  the health benefits of yoga.  Don't be surprised to see some thoughts on yoga appearing here some time soon.

The thought of flexibility crossed my mind when I started thinking about measurements and ways to evaluate general fitness. I remembered long ago having a fitness evaluation at the Y that included a measurement of flexibility.  So, I looked around online for information about flexibility and how to measure it.  Learning to measure your flexibility will take a few minutes of reading. In the fitness world, there is a specific device that is used to measure flexibility, but you can probably get a good approximation using a ruler or measuring tape. Here are a couple of sites that include instructions for assessing your flexibility.

http://www.health24.com/fitness/calcs/flex.asp
http://www.mayoclinic.com/health/fitness/SM00086
http://www.topendsports.com/testing/flex.htm
http://www.sport-fitness-advisor.com/flexibilitytests.html

This measurement requires a 5 or 10 minute warm up.  Why not make it fun?  Put on some great music and spend the time dancing.  

Let' s Begin!

How are the lists going?  Have you learned anything?  Are you resigned? Getting psyched?  Feeling reassured?  Filled with dread?  Terror?

Have no fear!  This is just a dry run, a dress rehearsal.  We'll start for now to keep a daily log - in two parts.

 Part 1 is to journal what you eat and drink.  Don't try to change anything right now.  All that's required is to note what you are eating.  Don't even worry about quantities.  You will remember when you look at the list and that is good enough..

Part 2 is to begin making note of any physical activity in your day.  Did you sit at your desk all day;  the only time you moved was coming and going from the parking lot or to the lunch room? Write it.  Did you shop?  Sweep the floor?  Rake leaves?  Use the stairs instead of the elevator? Park in the furthest parking spot?

This exercise serves two purposes.  First, it is a soft launch for journaling your program.  Second, it will give you a snapshot of where you are right now - the bounds of your comfort zone.  This information will be valuable when you begin to make minor adjustments that move you slowly, but surely, toward a healthy lifestyle that suits your needs, your preferences, your comfort level.  This is all about avoiding change that is so comprehensive or sweeping that it is difficult to maintain.  If something is too challenging, too personally uncomfortable, it's not something that can be maintained, right?  If it can't be maintained, it won't result in success...and this time we are headed toward success.  We are going to figure out what works and succeed!

Diet's Better Half

Today, I'll begin to explore the other factor in healthy weight-loss --> exercise.

Sometimes, considering and beginning to exercise is the most challenging aspect of adopting a healthy lifestyle.  Even knowing that it can be the most uplifting, empowering and efficacious component of the whole process, doesn't make it any easier.

I feel so tired all the time, it is hard to even think about exercise, let alone do it.  I have to find a way to move myself from exhausted to enthusiastic.  So, I'll begin by putting together a list of exercises. I'll include ones I like and those I don't.  I'll list all types such as high-impact, low-impact, aerobic, anaerobic, weight-bearing, isometric, calisthenic, etc., etc., etc. I'll think about things I used to like to do, but don't do now because of my weight - such as skating or jogging.

And, because it just crossed my mind, I will share with you a fond memory of  a JFK-era exercise routine we used to do at school.  It was called "Go, You Chicken Fat, Go".  Here, if it works, is a YouTube video of some kids doing it.


<iframe width="480" height="360" src="http://www.youtube.com/embed/oJ3GyMUScUA" frameborder="0" allowfullscreen></iframe>

This embed did not seem to work.  Here is a link:

http://www.youtube.com/watch?v=oJ3GyMUScUA&feature=related

An Accounting of Food

Our diet is what we eat.  It is our food and nutrition habits.  We have each developed our own style and preferences.  Some of it is based upon taste and some upon lifestyle.  If  you lead a very busy life or if you feel exhausted, it is much more likely that you will choose to eat foods that require little or no preparation.  This does not have to mean unhealthy choices, but it usually does for me.

I want to spend some time evaluating my eating habits.  Usually when I try to adopt a more healthy or weight-reducing diet, I am focused only on a list of preferred foods from the diet - or focused on foods the diet does not allow.  This time, I want to approach it from a different perspective.  I want it to start out where I am...not rotated 90 or180 degrees away.

To that end I am beginning a list of foods...food that I like. I started out by listing foods in columns with headings such as fruit, vegetables, meat, nuts/seeds, oils, dairy products.  I have some fairly long lists going.  I plan to make new lists of prepared foods I like such as pizza, fettuccine alfredo, ice cream, chicken pot pie, etc.  This will be ongoing and I am leaving a few pages open to add to the lists. (It isn't possible to remember everything all in one sitting.)

The reason for the list, is so that I can get a good picture of the breadth of foods I enjoy.  I hope to be able to look at them objectively and decide how much and how often I can eat the different foods.  Any diet where I am forbidden to eat something I enjoy, is sure to fail.  Conversely, any diet where I eat whatever I want is certain to push me further down the path to poor health, low self-esteem and more aches and pains.  My task is to put together a plan where I can still enjoy a slice of pizza, but where I can make steady progress toward a healthier weight.

I am hoping that this slow consideration and planning will be the force that overcomes the weariness that prevents me from healthier eating and a more active lifestyle.

Why?

People have a variety of reasons for wanting to lose weight.  Take some time today to begin a list of your reasons.  Leave plenty of room so that you can revisit the list and add to it over time.  It never hurts to have a little corner of your mind devoted to why.

Here are some reasons I can think of right off the bat:

1.  more energy

2.  fewer aches and pains

3.  live longer

4.  look better

5.  confidence

What about you?  I'd love to hear your reasons...you might give me ideas...and who couldn't use more of those?

Calculate...What?

So, what is a BMI and why should we calculate it?  The BMI, or body mass index, is a do-it-yourself method to estimate your body fat.  Combine BMI with waist size and you have a good indicator of your risk for certain health problems such as cardiovascular disease and diabetes.

I have done this measure before, but it has been a really long time, and I approach it with some trepidation.  

Here is the formula to figure it yourself:

BMI = (weight in pounds/(height in inches X height in inches)) X 703

There is also a waist to height ratio that, combined with the BMI, is fairly accurate at presenting a picture of your health.

WHtR = waist in inches/height in inches

The calculator used at Real Age factors both together.  Following is a link to that calculator.
 http://www.realage.com/diet-weight-loss/bmi-calculator?click=main_sr

Rather than re-hash all the information that abounds on this topic, I will add a couple of links for further reading.

BTW, my index is sobering-ly high.  Someday when it is a smaller number, I'll share what it was today.


For further reading:

http://en.wikipedia.org/wiki/Body_mass_index

http://www.realage.com/blogs/doctor-oz-roizen/include-waist-size-in-body-mass-index-formula?click=main_sr (At Real Age there are always a wealth of articles to read on any topic.)

http://home.fuse.net/clymer/bmi/

Advice, like youth, probably just wasted on the young

Advice, like youth, probably just wasted on the young

Enjoy this mock-commencement-speech linked from the Chicago Tribune. It is also known as "Everybody's Free to Wear Sunscreen."

Choose Your Own Adventure

Good morning! Are you ready for this?

Have you ever heard that Baz Luhrmann recording, "Everybody's Free to Wear Sunscreen"? Turns out it was written by a woman named Mary Schmick and published in the Chicago Tribune in 1997. She puts forth a wealth of practical advice in words flavored with indulgence and humor. I love to hear it whenever it comes on the radio. One line catches my attention every time, "You are not as fat as you imagine."

If only I could have believed that when I was younger. As the years accrue, so do the pounds and I would be overjoyed to weigh what I did back then. Thank heavens, our understanding of health, fitness and nutrition have evolved. It used to be, you just starved yourself - counting calories, 500, 800 or 1,000 per day. Everything about dieting was cut-and-dried ...and harrowing. Now and then a weird diet came along where you could fill your tummy, but it usually involved eating only one food or a bizarre combination - such as the all-you-can-eat-popcorn-and-grapefruit diet. Oh, my! Think about the digestive repercussions!

Way, way back, diets called for only a couple of basic measurements such as height and weight, and sometimes bust, waist and hip. Now I see where some programs have you take all of the following:

neck

bicep, right and left

forearm, right and left

wrist, right and left

bust (with bra at the fullest point)

waist (see directions below)

hip (at the fullest point)

thigh, right and left

calf, right and left

ankle, right and left

I hate to admit it, but I measure all of the above. Though it isn't necessary, it IS gratifying to see those inches coming off incrementally as the weeks go past. Bottom line, regardless of anything else you monitor, the critical measurement to take is the waist.

So, if you answered yes to the original question above, take a little time and record your measurements. If you are not ready today, that's OK, you are still preparing yourself to take the first step. Take the time you need.

Here are RealAge's instructions for measuring your waist. "Some more measuring tips: First thing in the morning, after you’ve gone to the bathroom, disrobe, start the tape at your belly button and loop it around your middle, keeping the tape level all the way. Suck in your tummy like you’re trying to impress someone at the beach, but don't hold your breath. As you exhale, note the number. Women's waists should be 32.5 inches or smaller; men’s, 35 inches or smaller. Any larger is dangerous, and health risks skyrocket for women at 35 inches or more, 40 inches for men."

If you would like to read more on the topic of the waist measurement and it's indication of health, follow the link cited below. There is also more information in the Drs. Oz and Roizen book, You On a Diet.

Tomorrow, we'll figure out BMI.

Sources:

RealAge. (2011). How to Measure Your Waist. Retrieved from http://www.realage.com/blogs/doctor-oz-roizen/how-to-measure-waist?click=main_sr

Wikipedia, Inc. (2012). Wikimedia Foundation, Inc. Retrieved from http://en.wikipedia.org/wiki/Wear_Sunscreen

As You Begin Your Journal

Your journal plays an important role in achieving your goals. Take time to think about its composition and organization.

How will you track food?

~calories, fat, protein, carbs

~water, other fluids

~vitamins, supplements

~medication

What about exercise?

Will you document sleep?

Do you want to include statistics?

~weight

~measurements

~BMI

~ blood pressure

~heart rate

~clothing sizes

~bloodwork numbers from the doc

~glucose levels

How about your goals?

~your dreams

~ reasons for them

~specific plans

~steps to take

~desired outcomes

Will you journal your moods and emotions?

~events of the day

~your reactions

~relationship between food and emotions

What about successes and stumbling blocks?

How will you organize all of this?

~daily

~separate sections

~separate books

~some online and some on paper

~graphs

How much detail will you include?

Will too much detail be prohibitive? Can you do what you need in a short time and space?

(Self-disclosure is highly therapeutic.)

Do you have concerns about privacy?

On this last point, please, remember that you control the level of privacy you want and need. Whether you are comfortable sharing entries with your friends or you'd rather secure it under lock and key, you are in charge. (see The New Diary for further discussion.)

Unrelated note: I just read about a simple way to document food when you don't have the opportunity to journal; simply take a picture of what you are about to eat and you'll have it saved for later noting.

Get ready to take some measurements in the morning on 1.5.12. Bring your scale, tape measure, and calculator.

Sources:

Pennebaker, J.W. Opening Up: The Healing Power of Expressing Emotion. New York, NY: Guilford Press, 1997.

Pennebaker, J.W. & C.K. Chung (in press). Expressive writing and its links to mental and physical health. In H. Friedman (Ed.), Oxford handbook of health psychology. New York, NY: Oxford.

Rainer, Tristine. The New Diary: How to Use a Journal for Self-Guidance and Expanded

Creativity, New York, NY: Penguin Group, Inc., 1978, 2004.

Journal Your Way to Success

Have you ever kept a journal? You may not realize it, but there is a strong link between journaling and achieving goals. Writing things down can make them happen.

In one of my favorite books, Write It Down, Make It Happen by Henriette Anne Klauser, on page 16 the author tells her readers "If you know what you want, you can have it." By simply writing down what you want or need, you make a connection with the reticular activating system (RAS) in your brain. That is a tiny group of cells at the base of your brain which sorts and evaluates all the data coming in through your senses. By making note of what you want, you program the RAS to pay attention to any and all signals that pertain to your goals.

Klauser notes some celebrity success stories centered around written goals. One is a story of Jim Carrey writing himself a check for 10 million dollars "for services rendered". He carried this around in his pocket for years. Cartoonist Scott Adams (of Dilbert fame) wrote the phrase "I will become a syndicated cartoonist" 15 times a day until it came true. Suze Orman wrote the phrase "I am young, powerful and successful, producing at least $10,000 a month" each morning before she went to work. Henriette, herself, has several stories of writing it down and making it happen. In one case she sold her house amazingly quickly and in a very specific manner, in another her son found a two-year-old list of goals and aspirations - and despite having lost the list - had accomplished each of them.

Journaling is a tool that can comfort, guide and inform. Like a good therapist, it has an ameliorating effect on life's stresses with the added bonus of allowing you to collect and review data so that you can evaluate the effectiveness of your plans and choices. It is the faithful friend who keeps you honest and focused on your goals.

Get ready to start journaling. Tomorrow (1.4.12) we'll get down to the nuts and bolts of the journal.

Sources:

Klauser, Henriette Anne. Write It Down, Make It Happen, New York, NY: Scribner, 2000.

Rainer, Tristine. The New Diary: How to Use a Journal for Self-Guidance and Expanded

Creativity, New York, NY: Penguin Group, Inc., 1978, 2004.

RealAge. (2010). Thinking about a diet? a Journal Could Double Your Weight Loss. Retrieved from http://www.realage.com/blogs/doctor-oz-roizen/thinking-about-a-diet-this-could-double-your-weight-loss?click=main_sr

Cozy Idea for a Winter Afternoon

Did you know that the amount of sleep you get effects your ability to lose weight? It's true. Those who slept only 5.5 hours per night lost 55% less weight than those who got a full 8 hours sleep. The reason for the difference - losing sleep effects several chemicals that influence your body and eating behaviors.

The chemicals are serotonin, dopamine, leptin and ghrelin. Lower levels of serotonin and dopamine have you running for sugary snacks to help you produce these chemicals. Leptin is an appetite suppressor and less sleep equals less leptin. Conversely, less sleep equals more of the appetite-boosting chemical Ghrelin. Put this all together and you have yourself at a disadvantage to achieving your goals.

What can you do about this? Aim for a good night's sleep - or at least an improved night's sleep. This is probably my worst of all bad habits. I burn the candle at both ends - a night owl in an early bird world. It is going to take some real resolve to change this.

An encouraging thought - if you increase your sleep by as little as 2 hours per week (that's 17 minutes per day) you can still put yourself into the healthy range for sleep.

On that thought, I recommend napping as an important weight loss aid. Treat yourself to a cozy nap this afternoon. You'll be one step closer to your goal.

Sources:

Automatic Fat-Burning Plan by Prevention (I don't have all citation info at this time - will update)

RealAge. (2011, January 24). Hit the snooze button to lose weight. Retrieved from http://www.realage.com/health-tips/weight-loss-secrets-good-night-sleep?src=edit&chan=tip&con=tip&click=p3b1

Roizen, Michael F. and Mehmet C. Oz. You on a Diet: the Owner's Manual for Waist Management, New York, NY: Free Press, 2006.

Thoughts for a New Year

I am off to a very slow start today. Is it procrastination? Is it perfectionism? A little of each? Those are a couple of traits that I have to confront and overcome on a regular basis - with varied results! Do you ever have a problem with either of these?

It is my hope that by taking control of my health one step at a time it will be possible to avoid some or all of the usual pitfalls. Instead of jumping in feet first and burning out in a few weeks, I want to turn it around and create a new lifestyle by increments.

The first step is to draw a line in the sand...take stock...mark the starting point.

List of supplies for taking stock:

1. notebook, journal or e-resources

~use a book or program that is comfortable, meets your needs and is attractive to you

~a cool new writing implement adds an element of fun

~if you like the electronic mode, try out this place (100% free): Fit Day

2. measuring tape

3. scale

~weigh at the same time of day

~some philosophies say not to weigh, go by how you feel and the fit of your clothes; if you belong to this school of thought, feel free to skip the scale

~some believe in weighing weekly or monthly; set your own schedule

~still others believe in a daily weighing; this can provide feedback and focus

4. willingness to invest time in this endeavor

~don't underestimate the importance or the difficulty of this tool

Remember! Ongoing journaling is an important key to success