Blogger Jim Rolls on!

Blogger Jim has been plodding along this spring/summer and is making progress on both the scale and in behaviors. Here is his latest post.

Down to 232 pounds - hovering just above my interim goal of being in the 220's.

Here's why I think I'll get there soon ...

I've learned that I have to log religiously (got a little sloppy a week ago and paid the price).

I've learned that beer, although fun, is NOT an ally to my weight loss plan.

I'm starting to exercise regularly - the new workout room in the basement is done and I'm walking at least a half-hour everyday on the treadmill.

Also, I'm working with the catchers and hitters for the Hudson American Legion team (Post 48), so am continuing to work up good sweats 2 or 3 times a week while pitching batting practice.

All in all - I went a little backward last week - nothing major, but still gained a pound or two. Lesson learned - now moving on!

Accountability

Have you ever wondered how those few pounds creep up on us? All of a sudden, we step on the scale and we are seeing a number that we have never seen before? How did this happen? Well, the first step to catching these few pounds before they become out of control is by keeping a food log for a few days. For many of us, it is quite an eye opener to see how that "small" handful of pretzel turned into 1/4 of the bag, or 1 cookie really was 4. One way to get a handle on this is by keeping a food log. Nothing too fancy, perhaps a small notebook kept in your purse or on your kitchen counter. Some people like to use computerized programs that actually compute calories per food. There are many programs out there. Most importantly, track your food each day. From this log you can see patterns of behavior. Dangerous times of the day and even events that can trigger overeating. Research has shown that people that track their food intake are most successful at losing the weight AND keeping it off! Please feel free to contact me if you should have questions regarding this or would like a list of names of computer programs that are user friendly. Keep track of your food intake and watch the scale go DOWN!!

Blogger Jim Rolls on!

Many weeks since my last post and time to catch up.
I'm down to 231 pounds (started at 245) and am feeling good about things. The best part of this is that I've developed good eating habits vs. 'dieting'. In other words, I feel like I'm not in danger of 'going back to old habits. That's brings a peace of mind I don't mind having.
Five things that have changed for me in the past month or so:
1) I eat better food. Fattening snacks are out (with rare exception) and fruit is in.
2) I have smaller portions at each meal and snack in between.
3) Water intake, although not regularly there, is much better.
4) I'm aware of what I eat now - I'm staying on top of logging my meals for the most part.
5) Although I've not started an exercise regimen, I do walk whenever I get the opportunity. I go to NYC for business a fair amount and haven't taken a cab in months. Also, every day before baseball practice at the High School, I walk the perimeter of the field two or three times before the kids show up.

Keys to my success so far; No dramatic changes - just a raised awareness of what I eat and great coaching from Noreen Gallo.

Job Well Done!

Yesterday I bumped into a former client from last year and I was thrilled to see her. Not only because she looked wonderful but because she told me she FELT wonderful! This client really wrapped her head around the foundations of the program. Combining healthy carbohydrates with lean proteins at every meal/snack. She has continued to keep the "white stuff" out of her diet and has worked hard on eating every couple of hours! She told me she did not think she could ever go back the her old way of eating!!! She also mentioned that it has become easy for her to live this way. Isn't that what we all strive for? Eating well, feeling great and having it not be too hard!!! Congrats to all of you who are working towards this point. I often comment to clients that they are too hard on themselves, that they don't have to be perfect. This is a process and bumping into this old friend reminded me of this!!! On another note, Blogger Jim is doing great, down almost 10 pounds and that includes a visit to Mom's house!! He will be blogging on this later in the week. Take a moment to reflect on all the positive changes you have made over the last couple of months and start setting a few more goals to strive towards! COntact me if you would like some help in setting concrete goals - summer is around the corner!

Dirty Fruits

I recently came across some information on Prevention.com regarding organic produce. I am not a huge follower of organic foods due to the simple fact that I have 4 boys and with the amount of food they consume, we would go broke if I bought all organic fruits, vegetables and meats. But I thought I would pass on this info regarding a few types of fruits that seem to be a bit "dirtier" if you may. It seems that peaches, bell peppers, celery, apples and strawberries are more likely to carry pesticides to your table. It is harder to clean off pesticides from soft skinned fruits and vegetables and consequently they are more likely to linger after you have washed them. The sticker on a piece of produce tells you if it was grown organically. Look for a 5-digit number beginning with 9. A 4 digit means the produce was conventionally grown. I hope all is going well with the sugar challenge. I have decided that it is a work in progress and the more aware we all become of the sugar content in food - the easier it is.

Blogger Jim is making progress!

The past couple weeks, real life has taken over and I've been busy to say the least. But, I'm glad to say that my diet hasn't suffered too much. In fact, a remarkable outcome of this effort has shown itself in the foods I grab when on the fly. It used to be things like Peanut butter crackers and cookies, now it's apples and bananas (and Kashi bars, even though I'm still getting used to them).

I'm still not as good with drinking my fill of water every day (I'm working on it!) and exercise is sporadic. The High School Baseball season is in full swing and I work up an occasional good sweat - but nothing consistent yet in terms of exercise. Down nine pounds so far though.

Quick Snack Ideas

After my last post I realized I have spent time telling you what to cut back on, but need to give you ideas on what to eat while trying to cut back on sugar. It is very important to never let yourself get too hungry, eat every 3-4 hours. This will keep your blood sugar stable and decrease cravings. Always combine a protein and a carbohydrate when snacking, again, this will keep your blood sugar stable and keep you full longer. Proteins and healthy fats stick with you longer and keep you full. Peanut butter on an apple or celery, cheese stick and fruit, a handful of almonds thrown in a yogurt and low fat cottage cheese and fruit are a few examples of snacks that will stick with you for a while and decrease your craving for sugar. Keep it up!!