It is a GREAT DAY! Great FEELING!

The "eating for what ails you" blog promised is in process. At this stage it is more like multiple chapters of a book, so give me a wee bit more editing time please.

Today, I just want to say is just an absolutely amazing day. No lie and I have more and more of these amazing days in my life since beginning on a Way to LIVEit path.

I've just finished making a miraculous smoothie with lots of yummy super foods in it and as a side dish had 1 slice organic whole wheat bread, 2 tbsp chunky, all natural, high in omega III's peanut butter and a tsp of fruit only jelly. This is living. Every taste bud is buzzing with delight and my body is bursting with energy and happy vibrations. I feel like I've taken good care of my self, so pats on the back all around and I feel like I've treated myself. Truth is I have done both and much more. This is what really makes this path work. It tastes good, FEELS good and is super great for your body, mind and spirit.

Never, ever, got this much pleasure out of a standing rib roast with all the trimmings dinner and I have gotten much pleasure out of such a dinner in the past and I absolutely will again BUT this is hear, now, every day, much less work and has much more long life value. I promise!

If you need any help identifying the foods that will make you feel like this please contact me. We will talk about your preferences and what ails you and I will come up with a grocery list of suggestions!! leave a comment with a return contact or contact me at trudonna@gmail.com

I wish you each and every one days like this!!!

What I'm Reading: Just When You Think You're Ready for Anything

What I'm Reading: Just When You Think You're Ready for Anything

Way to LIVEit's "Public" option

No matter what you believe on the political side or the public side of this debate, the absolute truth is WE, you and me, have complete control of our own outcomes.

The Way to LIVEit is totally about empowering ourselves to lead our healthiest lives - to be our healthiest and happiest NOW, today! - to lengthen our vital and "feel good" life expectancies - to cut our own individual and family health costs - the whole gamut!

Adopting your Way to LIVEit WILL, ABSOLUTELY make all the difference. By simply setting your eating priorities to a different drummer so to speak, you will shed pounds, you will smile more, you will FEEL like a new and revived person, NO matter what your age, how much you weigh, where you live, where you work...

I sound like a "traveling" salesman of old, with that miracle tonic or the zillion different on line mass marketing schemes to make you skinnier, to cure acne, to make you younger on and on.

I am not "for profit" selling you anything. I am doing my best to let the world in on their own and total ability to do all the above and much, much more without buying one tablet, one powder, one liquid - without holding your breath or depriving yourself for 1 hour. Bottom line the most self-control (in the old negative "will power" meaning) you need to adopt your Way to LIVEit is to eat no more often than every 3 hours BUT to EAT No Less than every 4 hours and to eat at least 4 times and even better 5 times a day.

For just one example but a tough one and definitely at the top of our cultures health outcomes that need improving list is that dreaded, despised, dastardly "obesity thing! When I put "thing" on the end of my sentences like that, which I love to do, I'd love it if you heard Sandra Bullock's voice in the Yah Yah Sisterhood, ring in your head. I do.

Obesity is NOT the problem, it is ONE of the symptoms. As long as we so self-abasingly insist on being "thin" at all costs we are ALL going to remain FAT! What you weigh, what dress or pants size you wear is NOT the end all be all of your health or happiness. Your HEALTH and HAPPINESS IS!

Get your priorities straight! Say NO to the Food Industry, the DIEit Industry, your friends and relatives, Dr. Phil, The Biggest Looser, the fitness Industry, the HEALTH Industry, Insurance Industry, even the Medical Industry and EAT yourself Healthy and Happy! (you can garnish some info from these "traveling salesmen" but take only what you need. DO NOT drink the Kool-Aid!

I'm getting off my soap box now. PLEASE read through the "facts" at the left of this blog and if you can take more time to read through past blogs and begin to understand the premise - to recognize how easy it is and what a difference there is available to you if you TAKE your power back!

CYA DISCLAIMER: Up front please know, I believe that the "public" option is the MINIMUM we have to do. If I had my way it would be "Medicare for ALL." I am actively engaged in pressuring congress to do the right thing NOW! I sincerely urge you to do the same!

The most important thing and the most vital to ourselves, our lives, our family and loved ones, our country is to get our priorities straight and take our power back to heal ourselves and be happy!!!

end note: this week on my Way to LIVEit went very well and I still have a hard time believing how much positive change I make and feel every minute of every day! Here is wishing you this marvelous state of being as you move down the road to your Way to LIVEit!

next blog: eat yourself well re: foods to eat for what ails you.

It is all in the way you look at it!

I want to talk to you today about the "mind body connection." It has everything to do with the Way to LIVEit!

#1. Live your fullest life NOW! Do not WAIT for some illusive # to do anything or to think you can do anything you want to do. You are a valuable life force just as you are and waiting to become an active participant in your life or ours is a true detriment to our universe!!! Be all you want to be NOW!

#2. Drop ALL Numeric body goals and make a list of ones that really count for you and that you can feel and that bring you positive feelings that resonate much larger in your life and much longer in trajectory than those #'s. i.e. be comfortable in my own skin, be able to throw on anything in my closet and feel good about how I look, be able to sit/fit comfortably in an airplane seat, be able to walk long, hard and even on hot days not get chaffed thighs because they no longer touch... The real benefit here is that these results are positives you can feel and far outweigh any sacrifices on a choice by choice basis you might make to achieve them.

Having your positive result be so much more valuable to you than that "instant gratification" is an absolute assurance of success.

#3. Love and accept yourself as you are now! You've heard this a lot but the how do I do that when "I'm so ____" has never been explained.

It is all about changing your perception. This is not an easy/snap thing to accomplish. It is a process but the most valuable one you will undertake.

For those of you who have read a lot of self-help books or have participated in much therapy, you know about "self talk." I'm not really sure why they term it that. It is your self doing the talking but is more accurately "self-bashing," and at its best "self-limiting." To make matters even more confusing, my mother's voice and old loves words, are all mixed in with my own. You add on top of that ALL the misinformation we've been fed for decades and this is a real challenge.

You must, You will, You can!

It is SOOOOOOO worth it! Becoming fully aware is the first step. Just spend a day, an hour, a weekend whatever being totally conscious of your thoughts and begin catching yourself at it. It only takes a little of this awareness to set you on the corrective path.

Once you begin to know and hear yourself do this to yourself then it is just a matter of consistently replacing those thoughts, that self - bashing with a positive self-talk. There are so many examples I wouldn't know where to begin. I'd be delighted if you would let me know what you find and how you replace them.

This last 8 days have gone well. My Way to LIVEit is on path and I am feeling well, happy, active and absolutely looking forward with wild anticipation and feeling as though all my dreams are coming true.

THE GOOD, THE BAD and THE UGLY!

I promised the "good, bad & ugly" and you are getting just that. This week had some of all of it!

Specifically the good:

• I was a way to live it pro/guru this week. I managed 5 meals a day - walked to and from work (6+ miles on work days) to and from pt appointments on the other days. I was really in the flow this week and it felt wonderful!!!!!!!!
• At one of several doctor's visits yesterday, since it was the 5th, exactly a month since I started bringing you along with me on the day in day out nitty gritty of way to live it - I weighed. Down from 220 - 215! yeah right?!

Specifically bad:

• I was taking a 5 day round of oral steroids. These absolutely could have been listed on the good side because ALL the pain went away and absolutely had something to do with the above mentioned "high." They also had me retain liquid and bulk up a bit and because 1) the effect is unlikely to last 2) I don't usually submit to any such medical advise, against my own best instincts. I also had a rough few days at work - not able to deal with the latest changes - lack of focus...

Specifically ugly:

• Upon arriving home yesterday, from weighing at the doctor's office, feeling great, feeling like I look great, waiting too long to eat meal 2 and going grocery shopping while hungry!!! Not to mention "HEAT!" I got into cool comfy clothes, closed the house up, turned the ac on (another thing I rarely do) and began to eat. I ate all day, late into the night. Very little that was actually bad for me touched my lips but the quantity and constant incoming of it was "ugly."

Today, I am up early, it is cool, rainy, cloudy and wonderful. The house is all open trying to catch/feel every moment of it and I have had my usual Kashi Autumn Wheat breakfast. The only "ugly" thing in my life is the mess I left the kitchen in after yesterdays episode.

Not even a hiccup! It is just another day in my way to live it.

I can surmise why yesterday occurred and philosophize about it, but I'm not! It happened! Today, this meal, this minute are new, fresh and everything is about NOW! No regrets! No punishments! No whining or dragging it out!

MUFA's

I have to admit, I am totally bored with the food I eat log. I keep thinking of a line in the movie, How to Loose a Guy in 10 Days! I will keep it up but as the additional info and try and make the meat of the blog more interesting and helpful.

I had a question/comment on my last blog that I am going to answer today. In the original posts for Way To LIVEit, I explained what MUFA's are and that you need one at every meal. MUFA stands for Monounsaturated fatty acid. In short, good fat!

We have been told "fat" is the devil, when indeed you need it for all your body processes to properly function. Too much of anything is "the devil" I guess but there are ESSENTIAL fats that you need to eat at every meal in small doses. They have wonderful, amazing side effects as well. They are foods most of us love and have been told we have to avoid even completely eradicate from our lives. When we add them to a meal, we feel Satisfied, almost like we are cheating. To add them regularly 4 - 5 times a day to your life means that you begin to enjoy every meal and never feel deprived.

The other absolutely unbelievable truth and effect about MUFA's is that in small doses at every meal they don't add to your body mass they actually eat away body fat. Your middle, your midriff, your thighs... Wherever fat cells have accumulated they will begin to melt away.

The KEY is small portions ( 1/4 cup, 2 tbsps, 1 tbsp...) 4-5 times a day with meals.

They are:

Oils- Safflower oil labeled "High-Oleic"contains the most beneficial MUFAS, followed by Olive Oil, and then Canola Oil. 1 tbsp drizzled on your salad or mixed with lemon juice, etc. as the dressing. 1 tbsp drizzled over hot pasta, 1 tbsp. to sautay your veggies with or "fry" up an egg... on and on.

Olives- black or green, salty, sweet, or spicy, as tapenade to spread on your "whole grain" cracker.

Nuts & Seeds- They have high levels of protein, fiber and antioxidants and they eat away your fat cells!!!! Sprinkle on yogurt, salads, cereal, just eat a palm full. The reason I say palm full instead of hand full is that we have become quite adept at getting way more than we need in our hands. In most cases you want to limit nuts to a 1/4 cup. If you choose to get your nut quotient at any meal as a spread, voila Peanut Butter becomes a staple of your diet. Now who among us couldn't eat healthy if it meant a PB&J every day. Peanut Butter for most of us is the ultimate "comfort food." You can even forgo the sandwich and eat 2 tbsps right from the jar. Who hasn't always thought that was "cheating."

Avocados- Okay for you non Californian's maybe this isn't a staple but for many of us it is and we have relished that taste and texture in salads forever. I love to just eat it plain with crackers and what is Mexican food unless topped with a little guacamole!!!! Portions for av0cado are 1/2 of small, 1/4 of large at a meal. I'll tell you a secret, that well they don't save well so I'll have to eat the whole thing is malarky. Cut an avocado into sections with the skin on and save in frig in plastic baggie with seed intact and just remove a section from the seed and put the rest back. Any area not touching the seed or covered by skin will get a teense scabby but just remove it and underneath is still absolutely wonderful.

Dark Chocolate- Are you swooning yet? Now I know for many of us it is "milk chocolate" that we crave. I promise you that is just a meager learning curve. Try it you will love it! Semisweet and other dark chocolates are low enough in sugar and high enough in MUFA's. The higher the Cacao content are darker, less sweet, especially when compared to milk chocolate. Go slowly, gradually your taste buds will crave the dark chocolate in exactly the same way it has the milk. I don't have to tell you how to incorporate chocolate into your daily food intake do I? Portion wise you are looking at 1/4 cup of chocolate chips, 1/3 of a bar or count it out by squares, 2 at a time.

7/26 - 7/31 - went pretty much as you have come to expect. I cooked this week and those recipes might be of interest. I made a luxurious favorite of mine. I usually only make it at Christmas time but I had crab that had to be used. I make a crab casserole. Cook whole wheat pasta and combine with good, lite mushroom soup and lots of natural, lower in fat cheese. I use cheddar and a little non- fat milk or soy unflavored, unsweetened to add moisture. You can top with some great whole grain topping or just more cheese. Serve hot with a fresh veggie and a bit of dark chocolate for desert!!!

It is too hot to walk to work these days, so I have been trying to walk in the early am and again at night when I get home. Now I live a block off main street in a small town and main street is long and well lit and well patrolled. If you don't have that kind of security, don't walk at night alone, not even with your dog.

7/22 - 7/25

Breakfast: Boring for U- every single day I ate my Kashi "autumn wheat" with fresh blueberries, 1/2 medium slightly green banana (this week pretty green) and raw almonds with soy milk (Silk, organic, plain, unsweetened.)

Meal#2: 2wice meal # 2 was on the run and I stopped by my local starbucks and grabbed a real treat - Vente Green Tea Frappachino, no whip cream (such a sacrifice.) I just say "green to the top please." Even tho the calorie content is on the high side I still scarfed down a palm full of sunflower seeds for my mufa. 7/23 I had an 3.5 oz can of white packed in water TUNA with finger veggies, baby spinach, cherry tomatoes from my garden, baby carrots and a palm full of sunflower seeds. After giving myself a few mins to let that settle, I found I wasn't satisfied. So, I had a nectarine. 7/24 I ate a large serving of cabbage salad from my neighbor, with raisins, and nuts and carrots and slaw dressing, All I know about her dressing is non-fat olive oil base mayo.

Meal#3: On Wed. and Thurs. I made a large crab louis. My "large" is a small paper plate not overflowing. My large used to be way, way, way bigger. It was made with baby spinach, broccoli slaw, grape tomatoes from the garden, boiled egg, onion, garlic, carrots, crisp asparagus spears & green beans, avocado 1/4/large, and a heaping handful of Crab meat (the real stuff.) I made a louis dressing with organic low calorie, low fat mayo, ketchup, sweet pickle relish, a heaping tablespoon of grainy wonderful dark mustard and I sprinkled guess what, sunflower seeds on top. At work on Fri and Sat. I ate frozen dinners with whole wheat pasta, chicken, veggies. One had peanut sauce and one italian seasoning. I also ate a nectarine and a handful of sunflower seeds.

Meal#4: On Thursday night I had a whole small carton of a favorite on my Way To LIVEit path. I intended to only eat 1/3 of the small carton. You know what they say about good intentions. It is Purely Decadent Dairy Free Pomegranate Chip Frozen Desert. The "chips" are dark chocolate. 1/2 cup is just 200 calories, mufa included. Try it you'll like it ! On Friday and Saturday, at work, I had a blueberry yogurt - Stonyfield Farm, OIKOS, organic Greek Yogurt- 5.3 oz & a Wild Harvest Organic 60% cocoa 3 oz bar = 460 calories. I divide into into 3rds for a serving. (there are lots of 60% or more dark cocoa bars out there.) Did you ever think you could eat a candy bar to be healthy? And a V8.

Meal#5: only one day did I get in a 5th meal. It was a granny smith with 2 tbsps peanut butter and a V8.

Remember: I drink green tea with lemon all day and ice water!

MOVEMENT: This week I came very close to "heat stroke" walking to work. So I have altered my walking to paths around neighborhood in the early AM and late evenings. On Wed. & Thurs, I did yard and house work, my Physical Therapy exercises and walked to grocery store. I walked to YoYo's one evening. This was an out of order treat. Fat free Lemon custard yogurt with unsweetened strawberries & blackberries. Yesterday, I didn't do anything but work and wiggle at my stand up desk.

TIP:

My eating, laying it out for you like this, seems pretty boring. I think there is great value in doing your research and finding what you like, what satisfies and what is the best fuel for your body, portioned controlled mostly, and quick and easy - then repeat often. It becomes pretty thoughtless to just fuel your body if your cupboards are full of ingredients that fit this bill.

TIP:

If you like, want &/or need to cook more than I do and with more variety, I have a great tip. On your grocery check out counter shelves right now is a little booklet "Flat Belly Foods." It has full info on the Mufas and 25 "Fat-Blasting Recipes." It also has a chart that tells you what Fast Foods you can order and what to add to make it a good for your body choice with a mufa.

I do not recommend going on any DIEit, though the Flat Belly has lots and lots of excellent info about healthy foods and eating and getting results. It is one of my many resources and originated through Prevention Magazine which constantly has quality information for you to apply in your way to your Way To LIVEit.

I'm back

thanx for hanging in there with me - its been quite a week or so. I don't mention it as an excuse but just so you'll know I'm following the Way to LIVEit in the same hectic and stressful and easy to loose focus on taking care of yourself world you R!

Sat 7/18 thru Tues 7/21 - I will list groups of what I ate and talk more about my movements and why I made certain choices.

Breakfasts: my cereal favorite (kashi Autumn Wheat + 1/2 slightly green banana + almonds + fresh blueberries in Silk, organic, unsweetened plain soy milk) except 2wice - I was out of almonds so I had my back up favorite (flax waffle toasted + 2 tbsps of Smart Choice Chunky Peanut butter + individual serving container of all natural no additive applesauce and I lay on the organic cinnamon) The other am I slept late had to get to a physical therapy appt. but didn't want to come out of there starving and be more tempted... So I grabbed a white peach, a palm full of sunflower seeds, and one of my neighbors homemade muffins ( lots of fiber and good stuff - yummy)

Meal #2: When I work this comes at about 4:00 - 4:30 PM - several times during this period I have been very late getting my 2nd meal in and that means I am starving by the time I get to eat. NOT GOOD! leads to less conscious choices.

I started back to work and so my eating times are very controlled. Not by me, but by T-mobile. I ate a granny smith apple with peanut butter and a V8 - I ate a Kashi bar, palm full of sunflower seeds and a V8 - I ate an individual pack of baby carrots, a nectarine & palm full of sunflower seeds. always a cup of green tea + glass of ice water.

Meal #3: When I work this comes about 7:30 - 8:00 PM. I ate a 3.5 oz can of tuna, water packed, white + a couple of handfuls of baby spinach, carrots, tiny tomatoes from my garden + a small palm full of dark chocolate chips and always a cup of green tea + glass of ice water. twice I had a 1/2 of tuna salad sandwich with tomato, onion & lettuce on whole wheat bread. Then had a piece of fruit and palm full of sunflower seeds. On Sunday, I had some black bean chips with 1/2 avacado, pico-de-gallo & a beer.

Meal # 4: This is the meal I don't always get to. My day starts too late and then if I'm late having Meal #2 blah blah blah! If I have it it is usually light but satisfying. A cup of green tea, one of my neighbors muffins, palm full of nuts/dark chocolate. A small yogurt with fresh blueberries and almonds, or chocolate chips in cottage cheese. You could say that I treat this meal sort of as desert. Another one is a banana baby - look for them in your freezer section. (1/2 of what tastes like a slightly green banana dipped in dark chocolate and frozen on a stick) and always a few veggies or my standby substitute a V8.

Meal # 5: I absolutely never get to this one and I think it would be better if I did. But that is the OLD guilt talking. The Way To LIVEit is all about whatever you choose is okay as long as you choose wisely and are more than not eating to fuel your body!!! If I had meal 5's they would likely be the desert course instead of #4 and #4 would be more like #2.

Movement during these 4 days: I have walked to work 2wice and to and from the grocery store 2wice and to and from my physical therapy appointment. In addition, done some gardening and house cleaning. At work, I am now at a "stand up" desk. So that is sooooo much better than sitting for 10 hrs and gives much opportunity to move about even while doing my job. I am going to have to curb the walking to and from work and physical therapy because the time of day I have to do it is TOO HOT! I nearly passed out yesterday! Not wise! Don't try it! I also am doing my exercises under the direction of my physical therapist 3-5 times a day. They are pretty sedate but am learning about my core muscles and am strengthening them. A very good thing for all of us to do!!!!

Tips:

#1: Walk instead of stand (even in place) - stand instead of sit - sit instead of lay - move whenever you get the opportunity!!! Repeat for my friends who enjoyed it so much: Wiggle in your seat or while driving. One my mom used to tell me to do is hold your stomach in (tighten those core muscles) when at all stop lights.

#2: In the car is also a great place to do your daily affirmations again. I sing: It's a beautiful morning... everything going my way or zippity do dah! You can't care about the other drivers.

#3: If you are on the way to work, an appt. etc. visualize it going your way!!! It works. List your "thank you's." Things you are thankful for, appreciate. Now many people I know and love view this exercise as thanking other's, even a higher power, etc. Anything that floats your boat is good. I take thank YOU's literally! List what you appreciate about yourself, your life, your body, your friends, on and on. Give yourself credit for manifesting these wonderful things and people, etc. etc. etc. into your life.

flake out week 7/13 - 7/18

I have been swamped and I didn't keep up with my food log for you!!! I am going to give you several tips here and will begin food log again faithfully on Sunday 7/19! Forgive me!

tip#1: purchase or package after shopping food in serving sizes. My environmental side would say buy large quantities and re-package at home but my Way to LIVEit success has been quite dependent on serving size packages. i.e. applesauce, tunafish, baby carrots... The "different" thinking is - if you have the option to heap the portions most of us will take it. If you have to go back for another whole package = portion control!

tip#2: Use affirmations and meditation - daily, several times a day for me. You can do this easily without making a big deal out of it. It is basically just "quiet time." Steal several minutes off and on throughout your day to pause, breath, envision your best self and the life and love that you deserve in your life and make up your own affirming statements to repeat that put you in that body, in that lifestyle, in that position, in that love.

tip#3: Most all of us eat for many very compelling (by habit) reasons other than to fuel our bodies. Fueling our bodies is what eating is for. All other eating is something we have added and is not essential except that we have made it essential to ourselves. Good News: Focus on the fueling your body. Listen to your body. When you have been primarily just fueling your body for a time, you will be amazed at how easy it is to just follow its demands and leave the habitual behind!

weekend 7/11 & 7/12

Saturday: 7/11

Well folks, I told you the good, the bad and the ugly. Since this is not a diet. There is NO cheating, nor failure... I stand accountable that much of my eating over the weekend is less than conscious. That is not to say that I don't KNOW what I am eating. It is to say that in my state of mind and body, I am grazing instead of consciously fueling my body. 7/11, Sat. I ate 2 fueling meals. Last evening I drank a beer. (conscious choice). I ate all the fruit in the house. (remember what I said about if your kitchen is LIVEitized even a weekend binge takes on a whole new quality of eating) I made popcorn twice. I killed a whole avacado sliced on crackers. (reg. saltines - the last in the house) Also, was on the computer, watching movies and doing art most of the day. Little to no movement.

Sunday: 7/12

Deep Breath, some meditation, refocusing and back on track this morning!!!! Remember this is about every meal, one at a time, every choice. It is LIVEit not DIEit. I have given myself permission to partake of a few cravings today. I will describe later.

tip of the day:

Throw away your scale or better yet send it to me. I do art with them. There are professionals in the weight and fitness industry that will tell you "the more you weigh, the more you loose." LIVEit is NOT about weight though loosing is a huge benefit of consciously fueling your body, etc. Truly, as a nation, we have made the number on the scale the primary and only focus. That does NOT WORK! People like me that have struggled with the weight loss battle their entire lives know that if the scale is your measurement of success 1) you celebrate by going off the DIEit 2) you comfort yourself by going off the DIEit 3) you deceive yourself and others about the # on the scale... Throw away your scale! Make this about how you feel! I promise if you take the measurement by scale or tape out of the equation and focus on Consciously fueling your body one conscious choice at a time you'll be thrilled with the results of all your long term goals about health, fitness and attractiveness. You'll be shock and awed at your next physical. You'll know how much better you feel long before that.

7/10/09

I started my day with my favorite cereal breakfast but with walnuts instead of almonds 9:30-10:00 AM

Had a physical therapy appt. at 1:45 and because of truck issues did not get meal #2 in until after.

I ate the last 2 of the whole wheat buttermilk biscuits that my neighbor made with peanut butter on them, a plum and a 3.5 oz can of V8. 2:30 - 3:00 PM.

Meal #3 was also leftovers from my neighbors gift. 1 pork rib and a small baked potato with a tiny sliced zuchinni. Heated all in the microwave with a pat of butter, sea salt and organic garlic powder.

Butter, very small pat, was my special treat for the day. I have a learned need for real butter on baked potatoes and popcorn. I have been able to replace it easily in most cooking. I use either olive oil or fat free chicken broth. I saute and thin everything with chicken broth. I use olive oil with lemon when cooking fish/salmon and a little in the water I cook pasta in. It counts as a mufa. Butter does not.

I will probably get a #4 in tonight about 10 after my evening walk.

tip of the day: Rather than berate your lack of willpower, once in a while, indulge yourself. In a 2007 Tufts University study of healthy women, 91 percent reported having food cravings (which the researchers define as an intense desire to eat a specific food). In other words, cravings are common, and the key to successful weight management, experts say, is learning to address cravings rather than always deny them.

"You first have to accept that having cravings is normal, but you don't have to give in to every one," says Tufts study coauthor Susan Roberts, PhD. "The people in our research who manage their weight the best are not those who crave foods less often but those who give in some of the time."

7/9/09

Breakfast was cereal, soy milk, blueberries, 1/2 green banana & almonds about 9:30 - 10:00

2nd meal was about 2 pm a bar bq pork rib and two small whole wheat, buttermilk biscuits - my neighbor made all that today and brought me over a helping. I also drank a 5.5 oz can of V8

6:30 I had a turkey dog on whole wheat bun with mustard, sweet relish, onion and a side of potatoe salad ( boiled small red potatoes, onion, boiled egg, organic mayo, mustard, relish, garlic powder, and thawed frozen green peas)

I drank iced water and tea all day as usual. I am on my way out for my nightly walk. I did some yard work and some house work today. I may have a snack at bedtime if I'm awake that long and if I am hungry.

tip: making conscious choices from an informed position is what drives your success. Be sure and check yourself when you choose to eat if there is something besides fueling your body that has you grazing. Doesn't mean if there is that you shouldn't eat, just means, you are being accountable to yourself and your health. You know why you are making the choice to eat. Then make the best choice available that will "satisfy" you and begin to listen to your body and "trust yourself."

7/8/09

I ate breakfast about 9:30 - 10:00 AM

1 flax waffle + 2 tbsp crunchy peanut butter + 1 individual serving of applesauce + several shakes organic cinnamon

I had an appt. at 1 PM but thought it would be short and that I could get 2nd meal in under the wire between 1:30 & 2 but I was wrong. Driving home at about 2:30, I was starving and all the smells and come on's of the fast-food. were in high gear. I had to stop at the auto parts store. I made it home and 2nd meal was my slaw/ambrosia salad about 3 - 3:30 PM.

Meal# 3 was from 7 - 7:30 PM - I had 3 Jennie O's turkey meatballs cooked up with onion, garlic, basil, oregano straight from my garden and 1/2 cup of Paul Newman (I miss him) marinara sauce. I threw in about a handful of green beans toward the end and served it on about a cup of whole wheat pasta.

I am going for a long evening walk since today I did not get in my 6 miles, to and from Dr.'s appts. I have another appt. early am tomorrow so I won't be up late enough to get in meal #4.

I am also doing a min. of 2wice a day and usually strewn through out the day some stretching and isometric exercises for my physical therapy. They don't seem like exercise at all because they are very inactive but effective.

7/6/09 cont. & 7/7/09

On Monday PM, I did a little late evening gardening, mostly harvesting and trimming and watering. It was such a beautiful night and still not dark at 9pm. I took another walk around the neighborhood I live in, a course that takes me about 1/2 hr. Then heated and ate a homemade muffin. Very high in fiber and flavor. My neighbor makes them with flax oil and lots of whole grains, sweetness comes from honey and applesauce and raisin... mufa is the nuts. I have no idea how many calories but my guess is in the 350 range. I also had a cup of green tea with fresh lemon and I spike it with cinnamon and cayenne. Relaxed with my feet up, watched a movie and did hand work.

Tues. 7/07/09

Another late wake up but not so late. I had my favorite (see 1st entry for details) breakfast. I finished about 9:30 am. I walked to my physical therapy appointment. Knowing that I would be out past 2nd meal time, I packed a Kashi Honey, Almond, Flax bar, some mini tomatoes from my garden, baby carrots and a palm full of sunflower seeds and bottled water.

I walked home and when I arrived not yet time to eat and my body was saying no more after the walking and therapy exercises. So I took a muscle relaxant and rested with feet up and watched 7 years in tibet. I fell asleep and when awakened by a phone call, it was well past 3:30pm when I should have eaten meal #3. I was starving.

Knowing that when I have waited too long to eat, not only does my body go in starvation mode but so do I, I quickly grabbed a turkey dog, whole wheat bun... thru it in the microwave and ta da - satisfaction. I again nibbled on some veggies but being a teense concerned about my veggie intake, I also drank a V8 - small 5.5 fl. oz kind-low salt variety and drank a glass of water.

Now I have never outgrown my "sweet tooth" so I ended my meal with a palm full of dark chocolate chips and walnuts. Altogether it was about 450+- calories and I was very satisfied. That satisfied feeling is also one to get used to recognizing. This is where eating slow comes in but I've yet to master that tool. The theory is you have to give your body time to work and tell you it is satisfied before adding more fuel.

My final meal tonight will be about 8pm unlike about 10 pm last night. It is another beautiful evening, so after 4th meal, I will go for a walk again. I plan to have a small veggie salad with canned in water tuna, boiled egg and sunflower seeds. If the plan changes I will let you know tomorrow.

7/6/09

Mon. 7/6/09

Up at 10:30 am late for physical therapy appt. because truck won't start so I must walk. No time for breakfast.

1 hr. and 10 mins later - appt. at 11:15 arrived at my destination not too much the worse for wear. After the appt. I called my daughter to see if she could pick me up and get me home. She was busy, so I started back.

I stopped at the closest Starbucks and by counting all the change in the bottom of my change purse was able to buy a Vente, soy, no water, Chai tea. ( no idea calories or food value but yummy) finished at approx. 12:50 pm.

I sat and read the local free weekly paper and then began the walk home. This time I decided to take my time and more like saunter. Also, I use stones and rusty metal objects in my art, so I walked the railroad tracks and picked my treasures up along the way. Surprisingly this walk took a bit less (only 1 hr.) than the pushed one had earlier.

Now, not only is the only foodstuff I have taken in today a Vente ... but that was just an hr ago. I am hot and pretty bushed but not hungry. So I changed clothes, unloaded my pockets, cooled off and relaxed a bit feet propped up on pillows. Just now at almost 3pm I am beginning to feel that little nawing sensation in my tummy. THIS IS A GOOD FEELING. I HAVE LEARNED TO LIKE THAT FEELING, TO ENJOY IT EVEN AND TO NOT IMMEDIATELY FILL IT!! (as has been my life long habit) After you have been Livingit a while you won't have to use a clock at all to know when it is time to eat. You will be putting plenty of good fuel for your body in and when it needs more it will tell you.

3:30 - ate a turkey dog, whole wheat bun, dab of dark grainy mustard and sweet pickle relish, a handful of baby spinach, some grape tomatoes from my garden, and a palm full of sunflower seeds, roasted but no salt and a large glass of ice water. (iced water keeps your metabolism humming)approx. 350 calories (notice I do NOT count fresh vegies as calories)

7:00 - at my special slaw/ambrosia - 1/2 cup of non fat small curd cottage cheese, 1/2 cup of canned in own juice pineapple tidbits, 1/3rd bag of California broccoli slaw, about a palm full of raw no salt almonds and a glass of ice water. approx. 400 calories

I will likely have a late evening snack because I got such a late start today. I keep a pretty late night, not so early am schedule anyway. In general, I suggest not eating anything after about 2-3 hrs before you hit the hay. I also, say do not go to bed horribly hungry. When your metabolism is working at full tilt you will use calories even in your sleep.

FOLLOW ME! 7/5/09 - 10/05/09 Way to Liveit Diary

Follow Me! July 5 to Oct. 5 I am going to do a daily diary of all I eat and do, when, where, what and why! This is your chance to do try the Way to Liveit. My postings will be wordier than most would like but I want to give you all the info you need or could want to organize your own life on the Liveit path! I will also take questions and give any counsel requested during this time by email. Contact listed at http://www.waytoliveit.blogspot.com. FREE!! My hope is that you will reciprocate by keeping your own diary and sharing your progress with me!

Here are my starting stats:

62 years old, will be 63 on Oct. 5

ht. approx. 5' 5" weight by Dr.'s weigh in on Friday 7/3 220 lbs

THIS IS NOT ABOUT LOOSING WEIGHT BUT I HAVE NEVER FAILED TO DO SO WHEN LIVINGit. I first began my research and journey on Feb. 18, 2008 and weighed 289 lbs. by Dec. 18, 2008 I weighed 207.

I fluctuated for the next 3 mos. not only in weight but in applying Way to Liveit to my daily life. I got off track because of health issues but mostly because I lost focus and fell into that old habit of trying to loose weight. I went on several fasts. I also rewarded myself more often and made much less conscious choices once I began to feel deprived. I don't know about you, but it is my experience that the minute I go on a DIEit I immediately feel deprived and "put upon." My reaction to those feelings are the opposite of what is effective to be healthy and happy!!!

A couple of more pieces of info about my current status could help you to recognize how easily you can relate. I fell and injured my body, knees, legs and back quite badly a few weeks ago and have not been able to walk (my major form of exercise). As well I have not been able to work and have thus far not received a pay check in over a month. So both physical pain, and financial strain are the conditions I begin this 3 mos. focus with.

I am making a commitment to myself and to YOU! I will daily fill you in on everything, the good, the bad and the ugly and we will see where WE are on Oct. 5.

7/5/09

I started with my favorite breakfast of Kashi "Autumn Wheat" cereal, organic, unsweetened Soy milk, fresh blueberries, 1/2 green bannana, handful of raw, unsalted almonds. Approx. 400 calories and lots of great fuel, fiber, super food and mufa!

I had big plans for my days productivity but it didn't work out that way. I did a little yard work and was hurting pretty bad. So I went back inside and did a little computer work. I got into a back & forth about gun control on FB. Then I watched a movie on the computer and standing at the wall, I stitched on my latest piece of handwork. Standing and/or walking is my most comfortable stance for my knees. Sitting or lying with knees bent is what I am unable to do much or for long.

Now whether out of habit or process of refocusing out of DIEit mode, whatever, I pretty much ate continually all day, into the night. Now, other than the amount of eating, and lack of concerted effort to move, My food supply is by this time limited to the Way to LIVEit contents.

magic formula for your meals

• Aim for 5 oz of lean protein (omega 3's high in tuna, salmon...are best)
• 1/2 cup of whole grain carbs
• 1 cup of non-starchy vegetables
• and 2 tbsp of MUFA (good fats) olive oil, nuts, good dark chocolate, avacado, olives, peanut butter...
• keep the combined calorie count for 5 meals a day at no lower than 1600 calories and not over 2000. (if you don't have much too loose (under 50 lbs) then you can eat less calories but NEVER LESS THAN 1200 calories. 1200 calories for FUELING your body is basically starvation. Cutting calories does NOT MAKE YOU LOOSE MORE OR FASTER!!! Eating less will stop your progress all together and begin killing you in the process.
• if you eat 3 meals a day like most Americans then you will want 2 snacks : I recommend NOT eating 3 larger meals a day and 2 snacks - I recommend eating 5 well balanced snacks a day. That way you never overload your digestive system. You are eating the healthiest way, to FUEL your body and keep your metabolism working for you.

possible 2 snacks a day:

1. 1/2 granny smith apple and 1 tbsp peanut butter (I love Smart Balance natural, high in omega 3's, has an extra crunchy style)
2. 1 cup yogurt with live bacterial cultures and 2 squares of dark chocolate or 1/2 cup cottage cheese and DARK chocolate chips (not semi-sweet- they actually make Dark chocolate chips)
3. a hard boiled egg and a granny smith apple ( I recommend granny smith because they are a super food and I like them best)
4. 1 low-fat cheese stick and a couple of whole wheat crackers

Surprising Eats!

Foods that most of us think are not great for your success that actually are good for you!

Starches we have been taught to avoid, eaten cold actually are "fat eaters." The starch when cold that these food contain has the opposite effect we've always thought.

POTATOES: small red ones best - and COLD! So boil some up for crumbling on salad or I make a potato salad: boiled and refrigerated small red potatoes + boiled egg + chopped onions & garlic to taste + organic mayo & dark mustard & sweet pickle relish + chopped celery + thawed frozen peas.

CORN: COLD! canned in water or own juice, organic, or thawed frozen. I keep a small can in the refrig. until I open it. Sprinkle on salad and then transfer to frig safe container.

BANANAS: COLD AND STILL PARTIALLY GREEN! I slice up 1/2 a green bannana on my morning cereal every morning. I've always been a fan of green bananas. A trick my sister taught a few years back: put your green bananas in the frig and they may not look great but they stay green much longer.

SWEET POTATOES: These are not my taste but many love them and eaten without fatty additives like butter or marshmellows and COLD they will eat away at your fatty tissue.

More food help later!! Happy Way to Liveit!!!

MOVE

Everything counts just choose to move whenever the opportunity arises. 

Sending the kids to the frig, or for the mail or the paper...stop go yourself.

Park in the boonies at the grocery store, the mall, even at work.

turn house cleaning into a workout session.

dance actively in the privacy of your own home to that favorite song.

At work, wiggle in your chair, stand and sit often, bicycle your legs, stretch and on your breaks walk around the building or take a flight of stairs instead of elevator...

Don't load up your arms and try to carry everything in one trip - Make several!!!!

Walk briskly whenever possible and use your arms.

Whenever possible: stand instead of sit, sit instead of lie, move instead of be still!

Enjoy, have fun, engage in the activities of your life fully!!!!

Be a label reader

If you check the labels before you buy and make sure between the choices you have and what you want that you choose the product that brings you the most fuel value and the least detriment then before long your cupboards will be full of maximum fuel. Then no matter what choice you make for what to eat, you will be in the WaytoLiveit Zone.

remember -choose with these priorities in mind: organic, fresh, frozen, all natural

choose Whole Grain every time

look for highest fiber and protein and lowest fat, sugar, no additives.

you can eat all the veggies you want, don't even count them - just fill up on them!

little things go a long way

Without any major effort when you go grocery shopping try ORGANIC, WHOLE GRAIN, SOY, & LESS PROCESSED Foods! Just eating fresh, less processed begets less additives. This small change will get you on the way to live it path!

Have a FRESH memorial day!!!!

Hi, 

I was taught never to begin with an apology but I owe you one. I have been very neglectful of this support line. Plenty of good reasons, but no excuses, just sorry.

I also hit a little glitch in the Way to Live it. I got ill and ran very low on energy, IRON, etc. During the healing process which was long (6 + weeks after several weeks of sickness) I lost focus. I could not go on my walks. I ate to appease whatever, whenever. Gaining my strength back has been an additional process and I floundered, focusing on "the weight" because I felt as though I had gained. I did not weigh, nor have I yet but I am refocused and strong again and Way to Live it is still amazing and the most valuable set of lessons I have learned in my life. 

Which is why I so want to share this with you.

I am going to rearrange the site a bit and will not only be posting more regularly but have some great information to share from the site. I have also created a group on Face Book. Check it out!