Mediterranean Magic: 5 Ways to Maintain Weight on Vacation

Recently I and my wife went on a ten-day Pilgrimage to religious sites in Israel, Palestine and Italy. While I looked forward to the trip, I was worried about gaining weight. We went on a tour in which each moment of the day was planned to include where and when to eat. Hearing stories of how people gained 10 or more pounds on a tour had me worried. I was used to controlling my eating habits by eating primarily at home and tracking my food intake and timing consistently through the WW application. Having lost over 150 pounds on this regimen and keeping most of it off for 4 years, I was facing the unknown. I did not know what food would be offered nor did I know if I could even spell it to find in the application! Also, I knew the all breakfasts and dinners would be offered buffet style. I had avoided buffets since losing the weight because they always have been my nemesis. I had images of Golden Corral with numerous desserts and heavy American food and I was worried I could not control my eating habits.

Well, I should have rested easier, especially in Israel and Palestine (although Italy still posed problems due to its Pastas).  The buffets at the Israeli hotels in Tel-Aviv, Nazareth and Jerusalem were a lot different than their US counterparts or those on cruise ships.  There were five main distinguishing factors that made the buffets healthier than their US counterparts on the trip:

1. Vegetables, vegetables, vegetables!  At each hotel there was an abundance of vegetables.  They were fresh and varied.   They also were front and center taking the place of the heavier entrees that are in US buffets.  Another change were vegetables were available for breakfast along with fruit.  For a devoted WW, it was a zero-point heaven and I loaded down with new and varied tastes. I loved the Israeli peppers and pickles that tasted different than those used in the US.

2.  The best Hummus anywhere.  Sorry Greece.  Israeli Hummus is incredible and varied.  In the morning there was about 5 types and the evening 7.  In the US, I can tolerate Hummus, but it is not my favorite.  In Israel, it is a different story!  It tastes so fresh and tasty.  Sorry American Greek restaurants, Israeli hummus it is where it is at!

3.  Kosher food and whole foods.  All the food in the Israeli buffet is Kosher and is prepared to exacting standards.  It is not processed like its US counterparts and you can taste the difference.  In addition, whole foods are bountiful.  Nothing processed.  Indeed, for the first time, I enjoyed a fish cooked whole from the Sea of Galilee (see below).  I was a little nervous but was able to figure out how to eat correctly from a YouTube video!  It was delicious.

St. Peter’s fish from Sea of Galilee

4.  Portion control.  I was really worried about the dessert table, but I should not have been.  Although I enjoyed a desert each meal, I did not have to worry about overindulging.  No large ladles dipped in Apple cobbler or big slices of cake.  The deserts were smaller so you could have a dessert and not be tempted by overindulging.  The only problem on portion control was the coffee.  We had to get up early each day and the coffee cups were small.  Also, for some reason, Israeli’s love instant coffee and seldom could I find brewed coffee.  Oh well, you can’t have everything.

5.  Fish, fish, fish.  I usually do not like fish but here it was varied, plentiful and the main offering.  I even ate fish for breakfast!  Had my first taste of salmon and pickled herring in the morning and it was surprisingly good!

At the end of my ten-day vacation, I had only gained .2 lbs. while still eating dessert each day.  I think I would have lost wait if the entire trip was in Israel, but we also traveled to Italy for 3 days.  I cannot resist Gelato and pasta.  Also, an Italian cappuccino blows is cheaper than the US and is about 10 times better.  Still, gaining only .2 lbs. while indulging in the Gelato’s for three days is quite a coup!

6 Wellness Lessons From The Waltons

My favorite show of all time is The Waltons for many reasons. I always love stories that tear at your heartstrings and The Waltons is the penultimate show in that catalog. In its 9 years on Television, it tackled such weighty topics as a death of a beloved Grandpa, the loss of a spouse, the breaking up and then reunion of a family after a fire, and a myriad of other topics that we all deal with daily. Through it all, the Waltons showed the power of kindness and the unconditional love of a family for one another.

That is why this weekend, when I got sick and tired of the current bickering of our national family, I binged watched the Waltons.  I did it initially to improve my mental wellness.  I wanted to remember what good old American values looked like and how people used to be able to focus on their commonalties instead of differences.  After watching a few episodes, I realized that the lessons of the Waltons are not just good for your soul, but for overall wellness.  The Waltons are fit, well (but not overly) fed, love the outdoors, well rested and self-aware.   They are a walking, talking commercial for wellness.  Here are six reasons why:

1.  Love of the Outdoors and respect for Nature.  The Waltons spent a good part of their days outdoors.  Whether they were walking to school, climbing the mountain named after them, or fishing with Yancey Tucker, they had a healthy respect and love for nature.  Breathing the fresh mountain air and enjoying the sunshine, the Waltons were never in need of a Vitamin D shot or a few rounds in the gym. Grandpa perhaps said it best,  “You can’t own a Mountain, any more than you can own an Ocean or a piece of Sky.  You hold it in trust.  You live on it, you take life from it, and once your dead, you rest in it.”  The Waltons drew life and health from the mountain and in so doing held their land in a sacred trust.

2.  Spend time as a family.  Wellness is not all about physical fitness.  It also includes loving someone and having them love you in return.   The Waltons never tired of spending time with one another.  They drew strength from each other.  Picking each other up when they were down.  John Boy was right when he said,  “I’ve done an awful lot of thinking of what makes this family work, and I think it’s because there’s enough love to go around and some to spare.” Let’s all spare some love!

3.  Eat fresh food in moderate portions.  Another key to wellness is eating fresh food and in moderation.  On almost each episode, there is at least one scene with the family gathered around the table eating what they had grown or caught.  Also, with so many people in the family, it was hard not to eat in moderation.  And when you did, you always had Grandma there to make sure you did not eat too much.  Note this conversation between Grandpa and Grandma.  Grandpa:  “I could do another sandwich”  Grandma Walton:  “You’re the one at this table who could do a little starving.” Grandpa  “Esther, we have got to keep our strength up!”  Grandma: “Strength? I think you just get weak carrying all that around”.  We all need that inner Grandma keeping us from eating too much!

4.  Love your work, but find time for rest and play.  The Waltons worked hard and enjoyed their work.  They enjoyed their craft and the satisfaction of creating something with their hands.  As John  Boy Walton said,  “One of the things that I find distressing about life today is that people don’t really seem to enjoy their work anymore. When I was growing up on Waltons Mountain my father and my grandfather loved their work and they instilled a respect for work in each of us.”   

But when the Waltons were done work, they found time for relaxation. As the good Lord ordained, they rested on the seventh day. We should all follow these words from John Boy’s journal: “Sunday afternoon on Walton’s Mountain was a time of quiet contemplation We took it easy or else worked at a slower pace and enjoyed a brief respite from the cares that beset us during the week. After we came home from church and had dinner, we permitted ourselves the luxury of play and relaxation”. Find time for play after working at what you love!

5.  Get plenty of rest after saying goodnight to loved ones.  Everyone who loves The Waltons knows where I am going with this one.  One of the two keys to wellness is to get plenty of rest and never, ever go to bed angry at a loved one.  No matter how much Jim Bob irritated Mary Ellen or John Boy struggled to write his next chapter, they always ended the night with Goodnight Jim Bob, Good Night Mary Ellen, and, of course, Good Night John Boy. 

6.  Listen and be Thankful.  The two greatest keys to wellness is being thankful for what you have and to listen and be mindful of the beauty around you.   It is amazing the lessons that you can learn when you stop and listen to the wonder of nature.  As John Boy wrote in his journal, “ I think if we learned to listen, we could hear all kinds of miracles.”  Truer words have never been written.   You and this whole world that God has wrought is a miracle speaking to our hearts!  Stop and take time to listen.

March Back to Fitness!

Back in my Army and West Point days, I never thought of marching and carrying a ruck in fitness terms.  It was a necessity.  What you carried on your back is what you brought into combat.   The more you put in, the more you were weighed down.  The less you put in, the more you ran the risk of being ill-prepared.  

Recently, however, I realized the fitness benefits of rucking for civilians.  I started carrying a weighted ruck in preparation for the Shadow West Point March back that happened last week.  The March Back coincides with the annual 13-mile march back of the United States Military Academy’s Plebe Class at the conclusion of summer Cadet Basic Training.  I and about 15  fellow members of the West Point Society of Central Texas finished the march last week. The March included loaded Rucksacks and the Texas Heat!   See the picture below.  The Weather Channel even filmed a piece about us! I will let you know when it comes out. 

Vets  Marching for Fitness

Rucking has many benefits and is my latest fitness obsession.  There is even a community of Veterans that go on rucking events.  It is called GoRuck and raises money for Veterans dealing with PTSD.  I am currently training for the next major event near Austin.

Here are the five major benefits of Rucking:

  1.  Low Impact.  Unlike running that puts stress on your joints, rucking is low impact especially if you pack your ruck correctly.
  2. Burns Calories.  It burns 3 times the calories that walking does (even more in Texas heat).
  3. Carry your Hydration.  A ruck provides a convenient compartment to store water and remain hydrate.  I fill up the bladder from my Camelback in my ruck.  It adds weight and prevents me from passing out int the Texas heat!
  4. Low Cost.  I bought my rucksack for less than 40 dollars on Amazon.  There is no need to get a specialized rucksack unless you want to.  To weight it down, I just evenly distributed 5 lbs. weights that I already had in pouches. 
  5. Fun and social.  I loved marching with fellow members of the Long Grey Line and being out in nature. 

Marching with a ruck is not just for the military.  Pick up your ruck, lace up your shoes and march back to health!

Coffee Cups Are Not Just for Coffee, Anymore!

I have a secret weight loss weapon when traveling on the road – coffee cups.  This wonderful tool is ubiquitous at hotels.  Here are three simple weight loss hacks related to coffee cups:

  1.  The first is the obvious one – use it for coffee.  Nothing gets the constitution working better than coffee.  I drink one cup and you are ready for the rest room.  But stop at one or two or you will have the opposite result since coffee is a diuretic.  Also, if you are older like me and walking to the office you may not make it to the office a second time!
  2. The perfect hard-boiled egg container.  Almost as ubiquitous as coffee cups at the hotel breakfast counter are hard boiled eggs.  They are a perfect source of protein and a great way to satisfy mid-morning snack or for lunch.  A standard coffee cup can hold 3 large hard-boiled eggs.  Place a lid on it and label it and now you have a ready-made free lunch to stick in the office refrigerator!  See picture below of my friend  adopting this new craze. Coffee cups can also serve as containers for the fresh fruit that is often set up on the breakfast buffet (don’t forget bananas and apples in your backpack).  You could also use coffee cups for oatmeal.  All three serve as wholesome snacks and lunch on the run.  You also can save money if not on an expense account (or save your expense account to splurge on dinner!)
  3. Larger cups for infused water.  I love that a lot of hotels are now providing fruit infused water at the hotel.  But I do not love the little dinky plastic cups with no lids.  Answer – use coffee cups with lids and get 16 ounces of delicious water (to wipe away the effects of the second coffee).

There you have it.  Coffee cups are not just for coffee anymore.  Instead, they are a secret weight loss weapon for people on the go!

Listen to Learn and Lose!

Photo by jonas mohamadi from Pexels

Listen to Lose
Photo by jonas mohamadi from Pexels
Listen to Lose!

When people start on a weight-loss journey,  they talk too much.  They talk about the latest diet they are trying or the latest fitness craze that they are meaning to get to tomorrow.  But talk is cheap.  You need to listen to lose! Listen to your heart, listen to your body, and  listen to others.

  1. Listen to your heart. The you that you are meant to be is one heart beat away.  So, listen what your heart is telling you to do.  Do not turn to things that stress you out.  The latest fitness craze does nothing if your heart is not in it.  It just stresses you out and will cause you to stop when you are discouraged.  Instead, do what you love.  Also, be thankful for what you have.  A thankful heart is a stress free, restful heart.  Stress is often the reason for losing sleep and gaining weight.  Lastly, strive for a goal that inspires you.  Your heart needs to be in it to win it!
  2. Listen to Your Body.  Your body knows what it wants.  That is the reason too many hamburgers and fries give you indigestion.    Feed your body with the good stuff.  Choose vegetables and fruit over candy and sugar.  Remember, just like listening to someone, you must listen to your body closely to understand what it is saying.  You may think is  saying I need sleep when in  reality your body is saying I need to exercise and get energy, or I am dehydrated, and I need water. 
  3. Listen to Others. Some people are struggling as you are and may have caught on to something new that you have yet to discover.  Others may have won their battle with weight and have inspiring stories and important teachings to tell.  Also, when you have met your target, listen to others to pass on your lessons and to provide you with a reason to stay on track. 

Like all things, you learn more through listening than talking.  So close your mouth, open your ears to Listen, Learn and Lose!

The Fab Four of Fitness and Football

This is the third in my blog series Heroes in Health.  The first two in this series (linked below) examined two recent heroes who have helped me and others on our path to health. https://weightlossleadership.com/2018/06/10/heroes-of-health-series-episode-2-corey-the-cycling-king/ https://weightlossleadership.com/2018/05/13/heroes-in-health-episode-1-mother-of-weight-loss-and-a-freestyle-life/

On this one I reach back almost 40 years to examine the lessons learned from four men who were then as they are now on the cutting edge of fitness and health: the four football coaches of Northern Burlington Regional High School in the late seventies – Coaches Charlie Pirrello, Hank Kearns, Carmen Pastore, and Gary Smith.  Beyond football, these four men taught me more than fitness.  They taught me and others how to be men, to put team before self, and to judge on merit not title, race, or creed.

Coach Charlie Pirrello, the head coach of the fab four is a legend in NJ High School Football.  The 2018 inductee to the NJ Football Coaches Association Hall of Fame he has led 7 teams to the State Championship in his 50 years of coaching.  The first of these was led by my 1981 class that won on the last play of the game.  Unfortunately, I had moved to Texas after my Junior season and missed it.  But I still felt part of the team and loved seeing my quarterback (I was a Center), Chris Warrington throwing the winning pass! 

Hank the Tank Kearns, the Defensive Coordinator and JV Coach, was equally a big influence in my life.  His nickname Tank was an understatement; he was more like the Hulk.  I still remember when the linebackers were not deploying correct tackling form, he jumped in there without pads and flattened the running back!  Hank is still a fitness inspiration to me.  I follow he, Coach Pirrello and Pastore on Facebook and Hank is either biking or doing some other fitness activity. 

Carmen Pastore was the Offensive Coordinator. A former college football quarterback Coach Pastore helped orchestrate our vaunted Veer Option Offense that first came into vogue in 1975.  It was cutting edge then as it is now. 

Last was Coach Smith who taught the backs.  My brother’s coach, I remember him for his humor.  One day I went up to look at the depth chart.  Instead of seeing Donnie and Gary Grier the names on the list where Abnormal and Normal Grier.  He gave me the nickname Abnormal because of my intensity, the fact that I was on the line, and the way I yelled at the top of my lungs “Huddle” when gathering the team.  I wore that name like a badge of honor since I was a gruff lineman and linebacker while my brother was a defensive and offensive back.

The Fab Four are great coaches and leaders of men for these four and many other reasons:

  1. Constantly striving for excellence through learning and adapting.   The coaches of NBC were constantly looking for new ways and techniques to get better.  I looked forward to each summer training sessions when the coaches would return with the latest fitness techniques.  Two I remember distinctly are the Total Fatigue Weightlifting Circuit and interval running with proper technique.  Total Fatigue included completing a circuit of weightlifting that went from largest muscles (legs) to smallest muscles (triceps).  I still do the regime today since it has become one of the key approaches to gain muscle mass and endurance.  Back then it was new.  They also emphasized negative training (2 seconds up and at least 4 seconds down).  Next was interval training where we first practiced our running form (I still attempt to run like Hank the Tank taught me to this day) before completing sprint intervals.  One last thing that sticks in my mind is there willingness to adapt when something did not work. One year our football camp included three a days and we really worked hard – overly hard.  The coaches realized that we worked out too much resulting in a few injuries.  The next year they adapted when they added a rest period in Coach Pastore’s pool which resulted in a better record. 
  2.  Inspiration is as important as perspiration.  Each year the coaches made a playbook that we needed to memorize from cover to cover and guard with our lives.  The secret sauce of the playbook was not just the cutting-edge plays from the Veer Option, it also contained fitness and nutrition tips and life lessons.  I wish I still had that playbook because the quotes were so inspiring.  But you can get a good feel for them by reading Coach Pirrello’s Twitter feed.  Here is one recent one.  “I am your coach. When you get discouraged, I will encourage you. When you come up short, I want to help you come up big next time. And I will never give up on you even if you give up on yourself.” Charlie Pirrello.  He never gave up on us and today I still draw inspiration from these four great men. 
  3. Judge each man by his merit.  The late Seventies and early Eighties was a difficult time to coach.  The drug culture was in vogue.  In addition, there was sometimes difficulties in race relations.  NBC had one of the most diverse teams in the state having McGuire Air Force base in our school.  Also because of McGuire Air Force Base, we had new people coming into team each year.  I remember distinctly the day Willie Drewery joined my class in my Sophomore year.  Unknown to the program at the time, he was welcomed in with open arms and became a linchpin. He later went on to a Professional Career.   The coaches never differentiated on race, creed or color. All that matter was your football ability and the content of your character.  One way they enforced this is making the team hold hands in the huddle and by teaming up weight training partners from different races and cultures.  Lastly, our pre-game ritual included listening to equal doses of Bruce Springsteen and Chic that had a big hit at that time.  In this way, we avoided the fighting that went on in some of our rival schools.
  4. Care for Each Player.  The coaches spent time with each player if they gave a 100% and strove to be a team player.  My brother was a football talent, playing Varsity his sophomore year.  I was less of a talent playing second team Varsity and first team JV.  Even so the coaches never neglected me and worked with me to make me the best player I could be.  ,They also were always there for you.  I still have the note from Coach Pirrello to my new football coach when I had to leave for Texas for my Senior Year.   I still choke up reading it and the care Coach P gave.  I was never going to break Franco Harris’s Freshman Rushing record like my brother, but he and his coaching staff still treated me with the same respect and care.  To this day, one of my greatest awards is winning MVP for the Junior Varsity team my Junior Year.  To me, winning that award for NBC was the highlight of my high school athletic career and one of the highlights of my life. 

One last thing to say.  Charlie was not only my coach.  He was more importantly my World History teacher and one of the best teachers I ever had.  He was just as inspirational and engaging in class as he was on the field. 

40 years is a long time and a blink of the eye.  Whatever the years, the fab four still shape the man I am today!

Fitness: A Corporate and Personal Responsibility

Accenture fitness walk to raise money for Vets
Memorial Walk for Veterans

I had the good fortune in my early adult life to be in the Army.  One of the perks in the Army is that you are paid to work-out every day.  It was part of your role description and responsibility.  An unfit soldier will put himself and his platoon at risk.   I therefore had the pleasure and pain both at West Point and later active duty to exercise on a regular basis.  Sometimes, it was exhilarating like singing cadence at the top of your lungs while on a battalion run.  Other times brutal, such as the yearly Obstacle Course administered by the Department with a Heart at West Point. All of it good, necessary and part of your job description!

This all seemed to change when I left the Army and joined the consulting world.  Early morning calls replaced morning PT.  Long hours on planes and in front of a desk slinging code took a toll on my health.  It seemed in my mind at the time that fitness and taking care of myself was no longer part of my job description or even opposed to it.  I and companies at that time did not yet see the impact of wellness on work.   The drive for more billable hours and seemingly higher productivity dominated.   This corporate culture (or my take on it) resulted in weight gain, lost health, and a decline in productivity over time.

Luckily the corporate culture and my thought processes have recently changed.  Corporate wellness programs, such as Accenture’s Truly Human Campaign are now focused on fitness and the human aspects of work.  To read about this campaign, look at my prior blog here: https://weightlossleadership.com/2018/09/04/five-accenture-wellness-programs-that-saved-my-life/

Like the Army, corporations have now come to realize that being fit is a necessary part of the job.  Indeed, wellness is almost as important to the survival and strength of the company as it is to an Army platoon.  Here are three reasons why:

  1.  Improves Decision Making.  The enemy of all good decisions is stress.  Exercise and fitness help relieve stress and keep away fatigue. A simple 20-minute walk will provide a few minutes to clear your mind, allowing you to focus on the problem on hand.  Better yet, get up and walk around the office when taking a phone call meeting when things get heated. The simple step of standing up will shake off the cobwebs that tend to collect during back to back calls. 
  2. Builds Comradery.   The best thing about the Army was the comradery.  One way it was built was through morning PT.  While I am not advocating each company go on a company run each morning, I am recommending a common fitness program like Accenture Active.  This program has really helped me to know my colleagues better through fitness events (MS 150, Annual Veterans Walk, etc.) and programs (active rewards programs, Fitbit competition).  One example was a random competition that I and some colleagues engaged in on one Saturday.  One of my friends started a Fitbit weekend competition and although we were all in different states, we kept apprised with the others’ progress.   We all engaged in friendly and sometimes hilarious banter through the Fitbit app as we each surpassed 10 miles.
  3. Cuts Down on Sick Days.  Staying fit helps to keep you out of the doctor’s office and in yours during working hours.  Research conducted at Brigham Young University, the Center for Health Research at Healthways and the Health Enhancement Research Organization, suggests unhealthy eating is linked with a 66% increased risk of loss of productivity while lack of exercise is associated with a 50% increase risk of low productivity. My experience bears this out.  Before returning to fitness, I was habitually hit with bronchitis and, at least twice a year, pneumonia.  Both resulted in sick days and loss of productivity when I worked through it.  Since returning to my target weight in Nov. 2015, I have had neither bronchitis or pneumonia.  Not sure how many days have been saved but approximate it as at least a week a year.  And, an increase of productivity on those days that I should have been recovering and drove through and worked despite my illness.

These are just the top three reasons why you should consider staying fit as part of your role description as a consultant.  Increased productivity, esprit de corps and better decisions are just three reasons exercise is an imperative in the working world.  Let me close with a cadence I wrote for my team as we run from one project to another:

Everywhere we go,

people want to know,

who we are,

where we come from,

so, we tell them,

we are Accenture,

Pivot Wise Accenture,

Future forward Accenture,

focus on the human Accenture.

Hooah!

Pivot to the Future You!

I recently read Pivot to the Future, a new book by Accenture’s Omar Abbosh, Paul Nunes and Larry Downes. I highly recommend it for all IT professionals and, less expected, for individuals seeking weight loss. The concepts in the book can help those striving for a happier, healthier life!

Pivot to the Future highlights the key elements of Accenture and its client’s recent success.  The key point of the book is to show how Accenture and other top tier companies are releasing trapped value by continuously conducting a Wise Pivot.  A Wise Pivot is leveraging the lessons of the old and applying them with the tools of new in releasing trapped value.   

As I thought about it, I applied this concept in my weight loss journey to build a better, more fit and engaged me!    The new tools that I applied were the research and technology provided by WW and others to drive into new habits, new thoughts, and new ideas while leveraging the old!

1. A New Take on Habits – In every bad habit, there is the seed of a good habit.  Charles Duhigg explains this in his phenomenal book, The Power of Habit.  Each habit consists of a trigger, a method to get a reward, and a reward.  The key concept is it is sometimes hard to change the trigger or reward, but you can achieve it in a different way.  All you need to do is pivot to a new method of achieving the reward and its manifestation.

One example of how I did this was my addiction to Diet Coke.  Even though it is called Diet Coke, it is not good for diets (although somewhat better then leaded coke).   I used to drink 4 – 6, 16 ounces of Diet Coke’s a day, which was not good for my heart condition and weight at the time (358 lbs.).   After studying this habit, I realized the reward I was getting from drinking Diet Coke was an energy boost to momentarily take away fatigue and satisfying my craving for carbonation.  I soon realized my fatigue was attributable to a lack of hydration.  I therefore switched out Diet Coke with sparkling water that better reduced my fatigue and hydrated me! Now instead of consuming double or triple my daily allowance of sodium and caffeine, I am satisfying my fatigue and carbonation fix while hydrating!  I Pivoted to the New through my examination of the old (read more on this here https://weightlossleadership.com/2018/04/13/fat-to-fit-again-the-power-of-habit/).

2. A New Way of Thinking – Another key element where you can seize on the old to achieve the new is thoughts.   We often focus on negative memories when we are dealing with a problem.  But likely there is an equally compelling positive experience to counter the negative one.  The key is finding the positive and discarding the negative. Two ways to emphasize the positive and disregard the negative is mindfulness and keeping a gratitude journal.  These two new practices have often helped me to find a positive example to counter the negative ones racing though my head.  Also, it is important to remember that each failure is a lesson to propel you forward!  Here is added insights on how to change your thoughts and change your life. https://weightlossleadership.com/2018/07/01/stop-the-negative-talk-and-take-a-walk/

3.  New Ideas from the Old Each old idea holds the root of the new!  This is as true in wellness as it is in business.  Here is an example of an old idea turned new idea in health. 

Calorie counting has been an element of weight loss ever since people have sought to lose weight. However, we have subsequently learned that not all calories are created equal. A calorie of protein satisfies more than a calorie of saturated fat. Likewise, it once was thought that a good dose of fiber could counter the ill effects of sugar (not true).

The way I blend the old idea of calorie counting with the newest research on wellness is to use WW’s Smart Points. Since I began, 4 years ago, WW has changed their point system three times; each time incorporating the new research of weight loss with the old discipline of watching what you eat. Each change built on the former one and research to build a better path to wellness. Instead of chasing fads, I believe mixing the new with the proven tenets of the past to build a better future!

You too can change the old you into the future healthier you.  Use these three concepts to create a healthier you and a better world.

5 Melodies to Melt the Pounds

Counting calories, exercising, and mindfulness are all common tools for weight loss.  But one critical tool that people sometimes fail to consider is music.  The right song at the right time can drive through that last mile.  It can take your mind away from the stress and away from late night refrigerator raids.  Lastly, a timely tune can inspire you through the hardship, the self-loathing and to a new you.

I can testify to the power of music in curbing the calories and the negative thoughts.  I could name 100’s of songs that kept me going in my 170 lbs. weight loss journey.  More importantly, music has been instrumental in keeping the weight off. 

Each person is different.  My songs may not be your songs but here are my Top 5. 

  1. Theme from Rocky – This one is my favorite song for two scenarios.  First, it is hard to stop going no matter how tired you are when you here the first note of the Rocky theme.  Many times, I was on my last leg only to go another mile after hearing Rocky.  Second, I have a food strategy based on the Rocky theme.  The equivalent of an Apollo Creed, first round punch is my weekend eating habits.   In my case, I tend to eat too many Smart Points (unhealthy calories for you not in WW) on Saturday after a long week and my Saturday weigh-in.  I usually end up with very few weekly Smart Points by Sunday.  That is when the first chime of the Rocky song comes into my head.  The rest of the week I eat healthy, exercise and gain back some of the weekly Smart Points.  The whole time that I am doing the Rocky strategy the tune is running in the back of my mind.  If you want to use this strategy, here is a link to the Rocky Theme. https://www.youtube.com/watch?reload=9&v=liPSTWdYiKs
  2. Don’t Stop Believing, Journey – There were many reasons for me to give up when I first started losing weight.  Tipping the scale at over 350 lbs. with sleep apnea and a heart condition to boot, it was hard to believe I would ever turn it around.  Roadblocks and obstacles stood around every corner.  But,  that is when I would crank up Journey and run through the stirring chorus “Don’t stop believin’, Hold on to that feelin” .  The feeling and dream that I held on to was I could again be healthy.   NEVER stop believing! https://www.youtube.com/watch?v=VcjzHMhBtf0
  3. One Thing Remains, Jesus Culture – This may be the least traditional weight loss song, but to me this is the most important.  Self-hatred and fear were two things I had to overcome both in getting healthy and life in general.  When you don’t know were to turn, you should seek love.  To me,  Jesus is love.  And as the song goes “His love never fails, it never gives up, it never runs out on me”.  This has become my favorite song when facing the negative thoughts and fears running through my mind.  I am forever grateful for our Life Teen Minister for introducing it to me.  Another benefit of this song is I sing it so loud when it comes on that I am sure to drop a pound or two.  For you have not had an opportunity to hear it, here is a link. https://www.youtube.com/watch?v=6_KXsMCJgBQ
  4. Shake it Off, Taylor Swift  – My cycling instructor Corey often mashes up songs with those of Taylor Swift to inspire us.  He says that Taylor Swift goes with everything and he is right, especially when it comes to weight loss.  Besides the song being so danceable that you must move, its lyrics are compelling.  To paraphrase, if you have a bad day, instead of eating a bag of M&M’s just shake if off!  I included a link just in case you were heading to the refrigerator now to drown your day! https://www.youtube.com/watch?v=nfWlot6h_JM
  5. YMCA, Village People –  This is a no brainer.  First, it talks about going to the gym!  So,  if you are thinking about staying on the couch, just turn this oldie up.  Second, it is even more danceable than Shake It Off and it comes with its own choreographed dance moves!   Last some of the lyrics resonate including the initial ones “Young man, there’s no need to feel down. I said, young man, pick yourself off the ground. I said, young man, ’cause you’re in a new town. There’s no need to be unhappy.” https://www.youtube.com/watch?v=CeADaAg0f_w

Get happy and lift yourself off the ground!  Find your own songs or use these to melt the pounds and become healthy!

The Essentialist’s Playbook for Weight Loss

Most people try anything and everything to lose weight when first starting.  They will try the latest supplements, liquid diets, eating only select foods (cabbage soup anyone), the hottest fitness craze, eating at only certain times – you get the picture.  Let’s do A through Z and sticks to the wall and un-sticks my diet.

I was a proponent of the more is more approach for years and it didn’t work.  Over the years as my weight climbed and my hope failed, I tried everything, many simultaneously, from being a vegetarian (failed because M&M’s are not meat!), popping Green Tea pills, cleansing in various ways, the latest exercise craze, and on and on… Then I discovered two things.  Weight Watchers (WW) and the book Essentialism: The Disciplined Pursuit of Less by Greg McKeown https://www.goodreads.com/book/show/18077875-essentialism .  Both teach the same thing – Do less, but better.   The key to weight loss and a better, more successful life is by correctly assessing the few important priorities, focusing on these priorities exclusively, and dumping the rest.  Mr. McKeown provides how to do this in his book and WW in its classed for a Essentialist’s Playbook for Weight Loss.

 You can lose 170+ pounds like me by not doing everything but these three things:

  1. Track everything you eat or drink.  The best way to know how to lose weight is to track what you eat.  By consciously tracking your food intake, you will better understand portion control and the trigger foods you need to avoid.  You use this along with weekly weight tracking to find out what works and what foods to avoid.  That way you focus on what works, rather than trying everything that doesn’t!
  2. Be kind for yourself.  You can’t focus on what is important if you are unhealthy in body or your soul.  It is therefore important to focus on your health both mentally and physically.  Take time to journal positive thoughts, rest, and relax.  A few minutes a day of being kind to yourself will not only help you lose the stress that sabotages most people’s health.
  3. Take time to exercise.  Study upon study have shown that sitting is the equivalent or worse to smoking for health.  It does not take much to get the exercise your body needs and craves.  Get up for 10 minutes every hour and take a walk.  Also, block out 30 minutes in the morning to recharge and energize. 

Bottom line:  You do not need to do A through Z to lose weight and be a better you!  All you need is the essential 1-2-3!  Go out and practice Essentialism to gain a new body and soul.