Kathy Week 63: A letter to my mouth

Dear Mouth,

What's up with you, anyway? Do you think you in charge of my body or something? I always thought it was my brain that was in charge, but lately I'm not so sure. I've been trying to convince myself otherwise for a long time, but to be honest, I'm not really sure that I can trust you. Even when the rest of me wants to be slender and svelte, even when my brain knows that I don't need another ounce of food, even when my stomach is sending out "full" messages, you keep slurping up morsels of this and that. Why do you do this to me?

Yes, I'm talking to you, Mouth. To every bit of you: the tongue that is infatuated with the texture and flavor of food, the teeth that relish a good hard crunch, especially when my jaw is getting tight with stress, the lips that love to linger over sips and flavors.

If I even think about food, you get busy with your salivary glands, lubricating and setting me up for a complete loss of willpower. And if it's chocolate I'm thinking of? Then there's that tingle in the back of my mouth, like a little whisper saying, "Come on, just one won't hurt." And probably "just one" wouldn't hurt, but you say it over and over and over again.

Mouth, don't get me wrong. I love your smile, the way you kiss, the kindness you express, the laughter that comes bubbling out of you. You are a wonderful part of me. Truly, I'd be nothing without you! But we have to work out this eating thing. You don't get to be the one in charge. You are only one little piece of me, and all the other parts--hips, thighs, upper arms, jowly cheeks, bum, and the belly fat, too--they get to vote from here on out. When I'm tempted to eat, I'm going to be checking in with the rest of me to see if I'm really hungry or not, and to choose the quality of food you'll be taking in.

Really, this will be so much better for both of us. You'll have more time to smile and laugh, and the rest of my body will get to be skinnier. So don't take it personally when I don't come around so much at snack time because, really, it's not about you. It's about ME! And I want to be healthy and fit.

Until our next meal together, Kathy

PS: Today I weighed in (again) at 136. Sad to say, I was actually pleased about that, because I peaked at 138 a couple of days ago. The spirit has been willing, but the flesh ate Girl Scout cookies and donuts again this week.

PPS: At least I did get back into running again! I was out three different days, two miles each time. Usually it's no fun when I start, but it feels so good when I'm done!

I lost 20 pounds this week!

Yes, it is true...I finally had my precious baby boy and came home from the hospital about 20 pounds lighter. And while I won't brag about him (sorry, he really is just perfect!) I will share a few details of his birth. No, not the gross kind- you can keep reading :)

I had to be induced because our little Leo wasn't coming on his own and was getting pretty big. I am about 5'3 and semi-petite framed and wanted to have a vaginal birth and they were estimating his weight at about 9 lbs...he ended up being 9 lb 1 oz, 22 in long. Anywho, they started an IV and broke my water in the early morning; I labored all day and pushed for a little over an hour before he arrived, shortly before 9pm.

My doctor was concerned because he was a big baby that I wouldn't be able to push him out, however when all was said and done she commended my athleticism (knowing I am a runner and dancer) and said that it was probably the reason that I was able to do it. I have recovered really quickly too- sure I am tired, but who with a one-week-old isn't? My body has done really well and I was up and moving around almost immediately. I contribute this too to the fact that I was good and healthy and active before and during my pregnancy. So all in all I guess I just wanted to let all you Skinnies out there know that it is worth it- the exercise, the sweat, the healthy eating...it is worth it! Because when your body has to go through something traumatic, such as birth, it does so much better if you are in good shape!

Now I am counting down the days until my doctor gives me the go-ahead to start exercising again (not to mention until it gets warm enough to take my boy out!) I truly miss it and have never been more grateful for a healthy body than now. Sometimes our motivation comes out of wanting to look a certain way, which I understand and fall victim to as well, but try really hard this week to focus on making yourself feel good and healthy...no matter what size you are or what you look like!

A way of life

Why do diets fail? In my opinion it is because they are temporary solutions to a long-term problem...treating the downstream consequence instead of looking upstream to actually fix the problem. We view "diets" as something that we are going to do for a certain amount of time until we get the result that we want...but then what? If you go back to what you were doing then you will go back to the way you were. The same holds true for exercise- you can't think that you are going to exercise until this or that, quit or cut back, and then expect your body to stay in that condition. Sorry, I've tried it too, but it just doesn't work that way!

What we need is not a "diet" but a "way of life"...you have to completely change your way of thinking to be able to get (and even more so maintain) the body you want. I know it is hard...I haven't always been so disciplined about exercise; I had to make up my mind that it is what I really wanted and my life- goals, activities, day-to-day routines- all had to change. Change isn't terrible and I don't really miss the way I used to be- it isn't like I am depriving myself of the things I once loved...I made a change for the better!

I am 7 1/2 months pregnant and this morning I ran 5 miles. Some people think I am nutzo, but it is just my way of life and I really haven't thought too much about it. My daily exercise has become a part of me and my day seems odd without it...and it really doesn't matter if I am pregnant or if it is raining or if it freezing or so hot and humid or whatever, I just do it because it is part of my way of life. I don't consciously think about drinking a ton of water every day, but carrying a water bottle with me everywhere I go is just a part of my way of life and it seems odd when I forget to take one with me.

So as we approach the end of the year, I want you to think about what your way of life is going to be next year. What are the things you want to change? What new things do you want to institute into your routines? Everyone makes the New Years resolution to "lose weight" but I want you to think about the habits you want to make and if weight loss happens because of them, great...if not, you are still that much healthier! Lets try looking upstream for solutions!

My Running Season Finale

     Well, I just finished my race season on Saturday with the Blue Lake Run in Troutdale, OR. My running buddy and I ran the 15K and laughed when we realized the course was actually marked off in miles. Silly race people. Fortunately, it was a sunny, cloudless day for our entourage of supporters. (We were each hosting 2 Japanese high school students for the weekend. Big adventure!) So the big news is that I earned a ribbon! I had a general goal time of about 1:30 and I finished in 1:31:46, which earned me 3rd in my age division. I was pleased, but I always wonder if I could have sprinted sooner than I did. Oh well! Now I get to relax my schedule and just have fun with my running. I'm especially excited to sleep in later and run in the daylight.

     Overall, I think it was a good running season for me. This was only my second year with training for races, so it's great to see progress. I have shaved off about 3 minutes from my pace and basically met my goal times. For example, my time on the Best Dam Run 10K (about 3 weeks ago) was right at one hour but this past race I finished 10K in 58 minutes. So my message is that improvement is possible; it just takes some commitment. Saturday morning before the race my scripture reading happened to land on this:

"And see that all these things are done in wisdom and order; for it is not requisite that a man should run faster than he has strength. And again, it is expedient that he should be diligent, that thereby he might win the prize; therefore, all things must be done in order." (Mosiah 4:27)

     It made all the difference on race day, but it can have the same effect on every day that I need to accomplish something. I hope we can all remember to pace ourselves with running, walking, exercising, dieting, and really every aspect of life. With diligence we can all win the prize. We are each evidence of that.

     With all that being said, I will not be posting as often anymore unless I have an incredible running story or tip to share. Or if one of you lovely skinny ladies has a running question, of course. So this is my I'm-kind-of-going-away-but-please-don't-think-I'm-gone-post. I am still very interested in each person's progress and I will continue to check in here regularly.

Wishing you all the greatest success you could imagine,

Em

Kathy Week 41: Feelin' Groovy

Several weeks ago I read through my daily journal from last year, and I noticed that over and over again I wrote about feeling stressed, overworked, tense, too-much-to-do, tired, etc, etc.

No good! That much stress sends me straight to the refrigerator or the candy aisle.

This fall, when heading back to work/school, I vowed to keep my extra commitments under control. I'm not perfect. This coming week is going to be a bear. It's just one of those "vortex" weeks when everything that only happens once-in-a-while just so happens to all get piled into the same week of the calendar. Most of that was out of my control, and the week will come and go, and then it will be over with. I'm budgeting my time, and I'll get through it!

But for the most part, I'm getting SO much better at saying "no." "No" to outside requests, but more importantly, "no" to the expectations and pressures I so often put on myself. I'm working on sorting out my priorities, and paying the most attention to the things that matter most.

Here are some things that get me through the day:

1. Fun, light-hearted oldies that help me relax. I'm breathing easier and smiling after I sing along with this one:



2. Listening to wise counsel. President Uchtdorf's counsel at last week's General Conference spoke right to my heart. I've gone back and listened to his talk a couple of times already, and I may have it memorized by the next time we have General Conference, in April 2011.

You can read it here. I like to read his counsel and absorb the ideas slowly, but I also love to listen to him and enjoy his warm spirit and kindly humor. It's like he's come to visit with me right in my own living room!


3. A little humor never hurts. Here's Anita Renfro with her spoof on Carrie Underwood's song, "Before He Cheats." This time it's "Before I Eat..."  Hahaha! Check out Anita's other videos on YouTube. Her humor will de-stress you every time.


4. And here we go with some pure relaxation - a wonderful spine stretch I learned in Yoga class. It's so easy! You should try it right now. (No, really, you should do this. You won't believe how good it will feel.)

First, lie on your right side. Legs are in the position of sitting in a chair. Right arm is straight out to the side, palm up; left arm is in the same position, palm down.

Then, slide your left arm in a half-circle, up and over your head. Bring your arm around to the left side. Your spine is beginning the stretch. Keep your hips still.

Finally, adjust your right shoulder a little to the right, so that your shoulders are both flat on the floor. You should be looking up at the ceiling now. Keep both palms up, and breathe evenly. Hold the position for a minute or so.

After a minute or so, bring your knees to center, and roll over to your left side. Repeat the stretch from the left side.

Now your spine, shoulder, and chest will feel more relaxed and aligned. You will breathe more easily and feel LESS STRESS!!!

That's all for today, except for a quick update on my weight maintenance. After the brief excitement of hitting my goal weight 127 a few weeks ago (haha--that lasted all of one day), I have been hanging out at 128-129. I'm still 129 this morning. I'm not counting every calorie, but I am watching my portions and eating (mostly) sensibly.  (All right, I confess, there were those two Rice Crispie treats last night...)

Anyway, I'm thinking that 129 may be my "happy weight" for now, and I'm feeling good about that!

Feelin' groovy!

Have a great week everyone! I hope you'll try some of these suggestions to be happy and stress free.

Kathy Week 29: Eat Your Vegetables!

Kathy's Week 29 Stats:

Today's Weight: 134

Last Week's Weight: 137

Starting Weight: 151

Total Weight Loss: 17 pounds

Slow and steady...I am getting so much closer to my goal weight! 

I'm still using myfitnesspal.com to log my food every day. So easy, and it really helps me make better decisions about what to eat. (Be sure to read Alex's recent post about how to choose what enters your mouth.)

My husband and I are still doing our weight lifting every morning - my muscles are getting stronger! I feel stronger and healthier than I can remember in a l-o-n-g time. It's a wonderful feeling!

Today I want to share some wonderful advice from a wonderful person. 

Introducing...my dear mother-in-law, LaVerne!

Here we are at the ocean in Morro Bay, California, near her home. We are visiting her this week because she is having her 80th birthday party this week! Doesn't she look great? 

When I asked LaVerne for some advice to live a long and healthy life, she paused, and then smiled. 

"Well," she said, my mother (who lived into her 90s) always used to say that the way to live a long time was to eat your vegetables." Let me tell you, LaVerne really follows that good advice herself. I don't think I have ever eaten a meal in her home that didn't include some healthy vegetables or fruits, almost always served fresh or prepared from fresh foods.

She and I spent the day today preparing foods for the party on Saturday, and of course we baked cakes and mixed the ingredients for homemade ice cream, but we also spent the morning making some great vegetable salads to go with the chicken bar-be-que.

So, from LaVerne's kitchen, here is a delicious recipe for Carrot Salad. It's a great recipe for potlucks because it serves lots of people. If you make some for your family this week it keeps well in the fridge. And remember...keep eating your vegetables!

LaVerne's Carrot Salad

3 lb carrots, sliced 1/2" thick

Sauce:

1 can tomato soup

1 cup vegetable oil

1 cup sugar

1 Tablespoon dry mustard

3/4 cup cider vinegar

1 or 2 medium onions

2 medium bell peppers

Cook carrots until crisp-tender.

Boil sauce ingredients.

Slice onions over cooked carrots and pour hot mixture over both and cover.

When cool, add chopped bell peppers.

Will keep in the refrigerator for 3 weeks.

Carrots washed and ready for slicing.

We sliced the carrots in a food processor - they were a little thinner than 1/2", but that was ok - we just cooked them for a little less time.

Cooking the carrots in a steamer.

Boiling the sauce ingredients.

Chopping the bell peppers.

How to choose what enters your mouth 101

Okay Skinny Readers- I know it is summer and it is hot and we want to be lazy, but this is no time to give up! You can make it!

Now exercise is wonderful; it can do wonders for your body and your attitude. However, if you are really focused on shedding some pounds you have to be conscious of what you are eating. That is why we have food journals, log our meals, etc. right? Because no amount of exercise is going to make you look fantastic if you don't eat smart!

Here are a few tips on how to choose what goes in your mouth:

All calories are not created equal! 200 calories from cake is not the same as 200 calories from a lean protein source and serving of leafy greens. Don't fool yourself by thinking you can just "count your calories" and stop at a certain number...your body needs nourishment!

"Carbs" is not a bad word! Don't try to skip all the carb goodness in this world...that is too cruel! Just realize that there are refined/simple carbohydrates that offer nothing more than calories and then there are unrefined/complex carbs that are full of fiber and B vitamins. Obviously it isn't a good idea to go overboard on anything, but when choosing your carbohydrates, choose complex!

Good foods remember where they came from! If you have no idea where your food has come from, it is probably best not to eat it! Have you ever seen a frosted flake tree? Or a vine that grows donuts? Try to pick foods that looked the same before they got to the store. Also, when picking these better foods, remember that if they haven't seen their homeland recently, they might not be the best choice. Things that have been boiled, processed, canned, and stored on a shelf for months don't have too much nutritional goodness left in them.

Have some good ole' Vitamin C! So, vitamin C is great because it helps to repair tissue, heals our wounds, bolsters our immune system, prevents different kind of diseases like of the eye and heart, and may even protect our skin from wrinkling! Sadly, our bodies can not keep a supply of vitamin C...it can store lots of vitamins and nutrients, but not C! So we need to have at least one serving of it daily; here are some ideas...

Vitamin C Rich Foods

grapefruit or grapefruit juice

orange or orange juice

mango

papaya

cantaloupe

strawberries

blackberries

raspberries

tomatoes or tomato juice

raw cabbage/cole slaw

red or green pepper

cooked broccoli

cooked cauliflower

cooked kale

raw spinach

(and best of all, all of these foods remember where they came from!)

And remember, every bite counts! Think about each bite you take and ask yourself if it is really the best thing for you to give your body. If it is, go ahead! If it isn't, put it down (better yet, throw it out!) and pick something better for your body. Your body works hard for you each day...take care of it!

Commitment

How committed are you? Really? What would it take for you to skip the gym?

Well, for most outdoors runners, a hurricane is a pretty good reason to skip the morning jog...but not us! Last Friday when I woke up, it was sprinkling. It had rained hard during the night, but was definitely letting up. So I called my mom as usual and we both headed out for our mile alone until we met at the corner to go the other 4 miles together.

It was sprinkling, but no big deal when I started out. I have to run along this road that doesn't have a sidewalk or much of a side of the road to get to our meeting point...and it was super fun

on Friday because all the cars that passed by sprayed me! Between the inevitable puddles and cars spraying me, my feet were completely soaked by the time I met my mom, but we were both already wet so we decided to continue on.

At one point it started up so hard that we stood under a tree for a minute, but soon enough it lightened back up and we were off again. It alternated between just sprinkling and full out storming, but we made the whole five miles! We were absolutely soaking when we were done- I stood in the garage and rung out my shirt, headband, ponytail, and each of my socks before going inside to wrap up in a towel. I wanted to take pictures for you, but it was pretty gross and I didn't have my camera on me- sorry!

The way we see it, you are pretty much ringing wet when you are done running in Houston anyway...usually it is sweat, so the rain is actually kind of nice. Plus once you are already soaked, why stop? We can't really get any wetter, so we just continue on!

I will completely accredit this attitude to my mother who hasn't missed a day of running due to

weather in close to 30 years. Running was just something she did, like showering or getting dressed, to get ready in the morning and she did it in snow, extreme heat, and even hurricanes! (Disclaimer: the hurricane actually hit south of us, so we just got lots of rain...don't worry!) I am proud to say that I am slowly adapting this way of thinking too and I feel awkward without my morning exercise.

So here is a thought for you- what would stop you from exercising? Why? How can you make yourself do it anyway?

On anther note, I have a challenge for you this

week: DO YARD WORK! Why? Here are the top 3 reasons I came up with.

1. It is a good workout. Pushing a lawn mower is no easy task! And pulling weeds can be a great exercise for your legs if you squat. Sweeping or raking sure makes those arm muscles sore. It is a great way to mix up your workouts...

2. It is good to be outside. Fresh air is good for everyone...it makes you happier, no?

3. It can be a good form of service. Service is a win-win situation: you feel good and something that somebody needs is getting done! Find an elderly person, chronically/terminally ill person, or a mom whose husband is serving in the military or just works long hours. Still at a loss? It is summer and a million people go on vacation- see if you can find someone who will be out of town for a week and offer to take care of their yard while they are gone. This is a great option for people, like myself, who do not have a yard of their own at the moment.

I have been taking care of my parents lawn while they have been traveling this summer and it is getting easier the more I do it...I finally found the self-propel lever, which has helped a lot! It is nice to get some fresh air and I always feel like I have had a good workout when I am done...just remember to drink lots of water while you work!

So make a commitment this week to figure out how you can do some yard work and report back!

Kathy Week 24: 43 Things

Kathy's Week 24 Stats:

Today's Weight: 137

Last Week's Weight: 136

Starting Weight: 151

Total Weight Loss: 14 pounds

Whew! What a week! Our daughter Maleena got married last Saturday, and yesterday was the last day of school, finals, grading, etc. It's been a whirlwind. So what can I say? There were lots of yummy leftovers from the wedding, and too many last-week treats in the staff room. I'll do better next week!

Yesterday for the final in my writing class, I had my students write 43 Things. Why 43 Things? Here's a comment from a website: 

"People have known for years that making a list of goals is the best way to achieve them. But most of us never get around to making a list. 43 Things is great for that! Make a list on 43 Things and see what changes happen in your life. Best of all it’s a way of connecting with other enthusiasts interested in everything from watching a space shuttle launch to grow my own vegetables."

I have never used the 43Things website for anything except inspiration to make my own lists, but if you enter your list on the website, you can get ideas from other people who want to accomplish similar goals.

While my students were making their lists (which they had to turn in to me, and which I will mail to them in September so they can see how they did over the summer), I wrote my own list of 43 things I want to do this summer.

Hike to the top of Mount St. Helens  Backpack 50 miles with Mark  Make a writing room  Read the 1993 journal  Write 250 pages of my thesis  Get a pedicure  Lift weights (almost) every day for 1 month  Do a yoga workout 1x per week  Reclaim my kitchen  Go someplace in Oregon I’ve never been  Make a dress  Visit my parents  Run a mile  Swim across Sparks Lake  Make a quilt  Paint the upstairs doors  Hold hands with Mark every day this summer  Print out all my writing  Organize the tool drawer  Watch the movie David gave me  Go to the beach  Camp on the beach Lose 5 more pounds by September (132)  Learn to use the calendar on my iPod  Learn to use 3 other applications on my iPod  Take the grandchildren backpacking  Skype with distant grandchildren  Send letters to distant grandchildren  Spend a day with Sheila (fun things)  Find a new favorite restaurant  Go to the High Desert Museum  Go to the Kam Wah Chung Store  Submit writing to High Desert Journal  Submit writing somewhere else  Write 5 poems  Write a letter to Ann  Do the sun salutation to the dawn  Roast marshmallows in the backyard  Finish the WAP with Sheila  Pay off most of the credit card debt  Learn to take pictures of myself  Clean out the family file drawer  Visit Maury

What's on YOUR list of 43 Things?

Is it really "no pain, no gain"?

Once upon a time there was a girl who decided to run for exercise/weight loss. She had always bought cute athletic shoes before as they were only used for walking around and light physical activities...and lets just emphasize that this girl really loves shoes! So after she had run for a few weeks and knew she would stay with it, she decided to buy some real running shoes. She went to the local sporting goods store and bought the brand of shoe that her mother (a real runner for many years) had said were her favorites.

Now these shoes weren't the prettiest, but they did the job. This girl ran many miles in these shoes until one day there was absolutely no tread left at all. So, being the shoe enthusiast as this girl was, she was excited to go back to the sporting goods store and this time buy prettier shoes. She settled on a new brand of shoe that would match her new running outfit and made her legs look good.

A little while after the girl got her new shoes, she experienced some pain. First in the knees here and there, then in the heels. She bought knee bands and gel insoles, but still there was pain. The knee pain was sporadic and wasn't too much of a problem, but the heel pain was terrible and once even caused her to limp for a few days afterwards. She saw doctors, talked to other runners, read articles...nothing really solved the pain. She had figured out how to manage it when the tread started falling off the cute running shoes.

Back to the sporting goods store she went, this time determined to buy the first brand of shoe no matter what they looked like just to see if this helped the pain at all. It has been weeks since the girl got her new, not as cute but comfortable shoes and she has yet to experience any kind of pain. The end.

Moral of the story: Working out isn't about being cute; you exercise so you can be cute later! Forget shoes and outfits and gadgets that make you look good- stick with what works! Check with sporting goods stores as some have policies that let you try out shoes (in real situations, not just walking around the store) and still return them. Make sure you buy shorts that don't ride up or that your legs won't rub together or in...go ahead and look silly and take a lap around the store- it sure beats hurting later! Pain isn't always good- pushing yourself is great, but real pain means something is wrong. My doctor told me that when you have pain it is your body's kind way of letting you know something isn't right. Learn to know the difference in your own body between getting sweaty and pushing yourself and an injury...only you can know.

We aren't supposed to be gorgeous when we exercise- we should sweat, turn red, breathe hard, make weird noises. Don't be afraid to get dirty...that is why there are showers (sorry Katie- get over it and shower!)

You can look like a 5 all the time, or you can look like a 3 when you are working out and look like a 10 later when you get cleaned up...it is up to you! I challenge you this week to have at least one workout that really pushes your limits, either mentally or physically. Go get 'em!

P.S. Did anyone try my simple trick from last week? I focused on it this week and am down one pound- woohoo! Plant foods, here I come! :)

All things in MODERATION!

Okay, so since I accidentally skipped my Thursday post (sorry!) I get to post today :)

First, a TRIATHLON UPDATE. So this last week is when I started my official training schedule which includes the following:

-one long swim day

-one long run day

-one long run day

-three days of strength training (one for arms & back, one for legs, one for core/abs)

-2-3 days of smaller double workouts (i.e. bike & run)

-at least one complete day off

The first time I was supposed to jump in the pool was

Monday and it was in the 30's when I woke up- no swimming for me thank you! All I have access to at the moment is my apartment pool which is definitely not heated (but nice...see picture). I started to investigate and see if there were other places to go, but I only found one that had a heated pool that you don't have to be a member at (hello, membership rates are nuts!) So on Friday I decided to suck it up and go to Fleet Aquatic Center for their "open swim"; it couldn't be that bad, right?

So I drove there and could see people swimming from the parking lot. For one thing, all the lanes were full. For another, they all had like goggles and swimming caps and were like serious swimmers...I was just hoping to not drown! So I sat in my car for a few minutes and watched...but I couldn't get up the courage to get out of my car. It was a very weird moment for me; eventually I drove home. I was mad that I didn't do it and so when I got home (already in bathing suit and such) I made myself jump in the apartment pool...IT WAS FREEZING!!! I swam a couple of laps (it is a small pool!) freestyle, backstroke, froggie style, and freestyle again before I got out and wrapped myself in my towel. I was a little dizzy and quite nauseous and so I had to sit there a few minutes before I could walk back to my apartment...but I did it! The running and biking aren't too hard for me though so I am still hopeful that I can meet my goal in May...by the way did I mention that the swimming part is in a river? Yikes.

Now, on to my post. Today's thought is about moderation :) I heard this week about a new eating disorder that they are calling "orthorexia". Basically these people cut more and more out of their diet because they are thinking that they are being healthy when really all it does is malnourish them...an excessive focus on eating healthy.

This one lady told her story- she started becoming aware of food labels and realizing how much weird stuff we put into our bodies...so soon she became a vegetarian. Then she went completely vegan...and then only ate raw foods...and by the end her doctor told her parents to plan her funeral because she was so emaciated. She had started at a normal weight (for her) of 120 lbs. and at rock bottom was barely 60 lbs! She had started as an average woman- she was married and had two kids- who wasn't even concerned about losing weight. The moral of her story...be really cautious and talk to a professional if you are thinking about eliminating entire food groups from your diet.

Our bodies need protein, carbs, fat, etc. It is okay to eat! While we could and should be more careful about what and how much we eat, the bottom line is that we need to enjoy foods from all food groups to get the nutrients necessary for our body...and one cookie isn't going to ruin us! The trick is to enjoy things in moderation. Don't live on chocolate chips and marshmallows and swedish fish and french fries (that was pretty much my diet in college!) Have a well balanced meal, heavy on the fruits and veggies, and then go ahead and enjoy a little dessert or meat or night of lounging on the couch watching reruns. The point is that we don't create bad habits that control us- being a slave is no fun!

Which leads me to the peaceful thought for today: We have been given our agency to choose. Our Father in Heaven believes that we are smart enough to choose what is right for ourselves and thus has endowed in us the ability to choose...He wouldn't have given us that gift if He didn't have faith that we could do the right thing. We do have control- you are the only one who can determine what goes in your mouth! Be strong and refuse to choose things that aren't the best!

I hope that we can all retain the gift of agency by staying in control of our body instead of losing it by becoming a slave to our passions. Enjoy things in moderation and you can can have the power to control yourself!

Guest Post: Bryan!

Hey everyone!
In case you don't know, I'm Bryan, Katie's awesome husband. She asked me if I wanted to write a guest post today and since I'm awesome, I agreed.

You might wonder how Katie's whole weight loss plan has affected me. I have always been a pretty skinny guy. I think I broke 100 pounds in the 7th or 8th grade and have been stuck at the same weight (145 lbs.) since I was 16. That is, until recently. I've gained weight in the last few months and I think I can thank Katie for that. We eat real meals for dinner now. For the first year and a half of our marriage we knew that it was a fancy meal if we pulled out the napkins, and it was a super fancy meal if we actually had a side dish. Now we almost always have a salad or vegetables or some fruit to go with our main dish. But that's not why I've been gaining weight. You might have heard that Katie isn't eating any sweets until April. That doesn't apply to me, you see. But I always feel bad if I eat fatty bad-for-you treats in front of her, so I eat them all when she's not in the room. The problem is that I don't even really enjoy the treats when I do that. Sometimes when she goes to the bathroom I run to the cupboard and cram a few Oreos in my mouth. I then try to erase all the evidence by rinsing my mouth out a few times with water and wiping the corners of my lips, then I run back to the couch and pretend that I have been sitting there the whole time.

I guess the point of that story is that I've been trying to be supportive of Katie's health goals. I know that it's sometimes hard for her to say no to desserts when we have friends over. It's hard to write down every single thing she eats. It's hard to be motivated to go outside on a walk when it's cold and windy outside. So by supporting her by helping her make healthy treats (like cauliflower-laced banana bread), doing her exercise videos with her (my assets are so tight now), and by helping her check the nutritional value of her meals on that My Pyramid website for an hour straight, I feel like I am on a weight loss journey, too ... even though I'm not really losing any weight. I'm OK with that, though. I can still gain about 15 pounds and not be technically overweight. I think walking around campus all day and taking my bike to school helps balance out the Oreos ... or at least slows down their effects.

Moral of the story: be supportive by being aware of what your significant other struggles with. And you might want to practice eating Oreos in 7 seconds without leaving any residue.

Kathy: Week 10: Play Days

Current Weight: 141

Last Week's Weight: 144

Starting Weight: 151

Total Weight Loss: 10 pounds!!

Today's BMI: 25.0 (It's almost "normal"...)


Well, as you can imagine, I am really happy to be at a weight of 141 this week. My scale seems to be working again!

Not only am I glad to be on track with gradual weight loss, but is also nice to be able to say, "I've lost 10 pounds since January..." casually throwing out that double-digit number...

Since we launched The Skinny, I've maintained a weight loss of 1 pound per week by eating healthy foods (in healthy amounts), exercising consistently, and drinking at least eight 8-oz glasses of water daily.

It's been a HUGE help to plan my weekly meals every Saturday morning before I go to the grocery store. In the past, I would have excused my sloppy eating by saying, "I don't have time to count calories--I'm just too busy!" But now, my "four 400-calorie meals a day" plan allows me to stay on track even though I work full-time, take a demanding university class 2 nights a week, and teach the adult Sunday School class at church.

But what's the point of good health if we're only busy-busy-busy-busy?? We have to build some fun into our lives, too, which is why today is Play Day at our house.

My husband and I decided to schedule regular Play Days for ourselves last summer. He was recovering from cancer surgery, which gave us a whole new perspective on our lives. We realized that our goals and projects, although worthy, were eating into too much of our together time, so we committed to spending at least one day a month together, just for the two of us, doing something fun.

Ahem: the play day rules:
1. Play Day is just for my husband and me--our time alone together, just the two of us. We love our friends and family, but we don't invite them to join our Play Days.
2. We put it on the calendar. We have Play Day written on our calendars for the 1st Saturday of every month, all the way through to the end of the calendar.
3. If something else comes up for that day, we say, "Sorry, I can't do that. I already have a commitment that day."
4. If a conflict comes up that we can't avoid, then we reschedule Play Day to another Saturday that month.
5. We do something fun!

What do we do for Play Day? 

Well, the inspiration came on our backpacking trip in August to Jefferson Park in Oregon.

Usually we're out with scouts or grandkids, but this time was just the two of us. 

What a wonderful experience!

Then in September we went out to the Oregon coast for the day. 

We stopped at a couple of different places and just played!

In October we went camping at Olallie Lake. Brrr! At 5,000 feet, it was a little late in the season. 

The thermometer said 29 degrees in the morning! But we had a fun adventure.

In December we hiked to the top of Multnomah Falls (this is a smaller waterfall along the hike), 

and all the way up and around to Wakeenah Falls.

Some months are pretty simple.
We have had a Play Day at home, just the two of us, getting everything all spic-and-span.

Or we might go for an early-morning walk along the river,
and get an Egg McMuffin at the McDonald's for breakfast.

What are we doing today?

Well, here we are right now...
I'm writing this post, and Mark is working on a project for his website.
Ha ha!

Later we'll go grocery shopping together...not too playful, but at least we're together. This afternoon we'll go to a baptism at our church, and then we're going to see the new Alice in Wonderland movie. 

Mark loves movies (and I usually don't), so this is a good way for me to spend some meaningful time with him. And I think it will be fun!

So you may be thinking, "What does all this have to do with losing weight and being healthy?" It has everything to do with it! Our tendencies to overwork and overschedule feed right into our sloppy eating and our lack of exercise, and the next thing you know...overweight. 

Be sure to schedule a Play Day sometime soon, just for yourself, or with someone(s) you love! And have a great week!

Feeling Happy

Well, this may not sound very uplifting in a churchy sort of way, but it certainly makes me happy.  You all know how much I've been lacking motivation lately.  I was sick of feeling that way and I'm sure you were sick of hearing it.  But I have some great news!  No, I haven't quite reached 150 yet, but it's almost as exciting to me.  "What?!  What?!  What?!" you say?  I fit into my size 8 shorts again!  YAY!  I think it was Marae who suggested getting out some of my old, too-small-right-now clothes as motivation and let me just say that, as always (except when she offers you kombucha), Marae was totally right.  It felt SO good to wear my shorts again, especially since, for some reason, my shorts are some of the more trendy pieces of my wardrobe.  And it's not like I had to squeeze into them, they really fit well.  They fit like they were supposed to fit.  It felt so good to fit into some of my favorite clothes that I wore them around all morning, despite my somewhat hairy legs and my little pooch tummy sticking out.  And I am happy to report that I do feel much much more motivated to keep up the good (hard) work and strive to get rid of my pudgey little tummy so I can wear my shorts with absolutely no misgivings.  (Well, I guess for that I'd have to shave my legs too, but that's not so hard.)  Anyway, I know this is all about me, but it made me so happy I just had to share it with you all!  Yay!

And, if you'll forgive me a bit of a longer post, I want to change gears here for just a minute, but we'll tie it all back together at the end, I promise.  My lovely visiting teachers were over this past week and one of them mentioned to me that she reads this blog and that she's super impressed with my progress and wished that she could do that too.  First off, let me just say that she is WAY busier than me with a kid who can actually walk and requires a lot closer supervision and, as I recall, she's still finishing up school (my utmost sympathy--I was so sick of school by the time I was almost done).  So this is not a guilt trip directed at my really nice visiting teacher.  But I do just want to say to all of you who read this blog and want to do better: you can.  I'm not some ultra fitness person.  I don't eat diet food.  I was losing weight and progressing long before I started this BYU study lifting weights (and I've only done that to supplement what I'm already doing).  It doesn't take a gym membership.  It doesn't take a personal trainer.  All it truly takes is commitment.  And there's not a person who reads this blog who I would think couldn't make the changes they want to make.  (Umm... unless you're pregnant.  Sorry, Anna. :)  Haha.)  I hope none of you would ever think that my mom and I are extra special in some way just because we're sharing our progress with you.  We really are just regular people (who don't really know what we're doing most of the time) doing our best to try and work toward our goals.  And if you don't know where to start, then you're in good company.  But I think if you sit down, give yourself a few minutes just to think about what you might be able to realistically do, you'll come up with a few things that can really make a difference for you.  And if you're too overwhelmed to think of things on your own, then let me suggest a few starting points:
1. keep a food journal
2. go on a walk once a day
3. cut out foods you're addicted to for a while
4. drink a lot more water than you're drinking now

It really isn't as hard as it sounds.  You can do it!  And I hope you all will.  Because then you can be happy like me when you start fitting into your favorite shorts (or whatever it may be that you miss wearing or doing).

So, to tie it all together, I'd like to ask what it is you're all up to that's helping you feel happy.
How have you been making progress?
What new things that you've tried are working for you?
What success have you seen in yourself so far?
What tips and tricks would you share with us?
What's your favorite healthy thing to eat?
Why are you happy you're working toward your goals?

I hope you'll share your answers with us so we can all learn from each other and feel uplifted and happy about each others progress.

Thanks everybody!  Have a great Sunday!

Guest Author: Nana

(Posted by Kathy)
My mother, Katie's grandmother, Nancy Jenkins, sent the following email to me this afternoon. Mom / Nana is 74 years old, and my father is 77. They work as a team selling real estate in the small town of Colville, Washington, north of Spokane. This is their retirement "career." Before this career, she was a 4th grade school teacher for many years.

     "Hi Kathy and Mark, we stopped in at the Colville Fitness Center this morning before coming in for our floor duty at 11 A.M. We will go back to the Fitness Center at 4.30 P.M. for a 1 hour training session. We signed up for 3 months. We have been talking about it, after Dad said it would be alright on his ankle. We’ll probably go in about 5 or 6 A.M. unless we have an 8:00 meeting or an appointment.
      I really enjoyed all the blogs on weight loss, recipes, and exercises that you, Katie, and friends wrote. I’m impressed that you, Kathy, got up at 5 A.M. this morning to go to Curves, on your first day back at school. We’re cutting back on size of portions of food, and drinking lots of water, and cutting out things that we love like cheese. Of course, between Thanksgiving and Christmas, everybody is inclined to eat too much. I also signed up for Colville Get Fit. This is a community program where you get weighed in every so often, and also have the other medical items checked. For every so many pounds you lose, Community businesses donate food to the local food banks. There are also prizes you can win, etc. Your Dad said that he wasn’t interested in that. He has until Jan. 15^th to change his mind.

     I think you were very brave to have a before picture taken, and then, to put it in your blog. I’m old enough to say, “no way!” When I’m happy with the way I look, I will put in an “after picture”.

     With love, Mom and Dad"

Nana encourages me with her words, but she inspires me by how she lives. She cooks great, healthy food, and she and my dad have lived an active, healthy lifestyle their whole lives. They would rather go out and cut wood for their wood stove than watch a movie.


Who in your life inspires you to better health?