Enjoying the PENT-house

I love THINKING lessons. I have a new favorite science game that exercises the brain. One of the tips it gave me to improve brain health is to avoid thoughts of obligation, encouraged having a  lighthearted attitude, and an enjoyable life. Cool ‘eh?!? I loved this! Just another confirmation of the way of thinking I believe we were made for.

I love the word, “Repent.” I’ve learned that “-pent” is the same meaning where we get the word “penthouse.” “Repent” means to “return to the high way of thinking.” My poor little flabby brain was weak because I of how I believed in the past.  I believed, "I am what I do."   So happy to “return to the high place.”  The High place is seeing things from the perspective that God sees.  Sounds really noble, but it is really difficult.  To see ourselves the way God sees us takes great humility.  Humility is always thought to be lowly, but remember in God's Kingdom, everything is topsy-turvy!  The high place IS humility.  To believe about ourselves who God says we are returns us to his way of thinking.  I am so glad his ways were higher than my ways and his thoughts were higher than my thoughts.  I'm so thankful he lifts me up to see things from his pent house.  Too good.  Just too, too good!

For brain and body health, I cast out thoughts like the following:

• That I’m worth less because of my physical appearance.
• Cast out regret for “letting myself go.”
• No “If Only…” self talk.
• Not allowing myself to feel overwhelmed because I get bogged down with how I need to improve.
• Opinions of others thinking I’m less than.
• Put pressure on myself to get results.

Thoughts like these have done nothing but delay my journey.

I will change my way of thinking, return to the high place, and see me for the real me.
 
Nutritional Nugget:

Five More Tips To Add Fruits and Vegetables From the Academy of Nutrition and Dietetics
eatright.org

 
1. Keep cut vegetables handy for mid-afternoon snacks, side dishes, lunch box additions or a quick nibble while waiting for dinner. Ready-to-eat favorites: red, green or yellow peppers, broccoli or cauliflower florets, carrots, celery sticks, cucumbers, snap peas or whole radishes.

2. Place colorful fruit where everyone can easily grab something for a snack-on-the run. Keep a bowl of fresh, just ripe whole fruit in the center of your kitchen or dining table.

3. Get saucy with fruit. Puree apples, berries, peaches or pears in a blender for a thick, sweet sauce on grilled or broiled seafood or poultry, or on pancakes, French toast or waffles.

4.  Add color to salads with baby carrots, grape tomatoes, spinach leaves or mandarin oranges.

5.  Stuff an omelet with vegetables. Turn any omelet into a hearty meal with broccoli, squash, carrots, peppers, tomatoes or onions with low-fat sharp cheddar cheese.

And With a View of Journey's End

It is nice to be in a place on the journey where the only reasons I eat are because  I need nourishment and just for the pure, simple pleasure of it.

Enjoying life… What a concept!

The goal and place of rest is to have no consciousness of fat or food. Food adds to my enjoyment of life, but it is not my life. 

The “nucleus” of chaos, confusion, and distraction is a sly little temptation that says, “If you are _____, then _____.” It’s a sneaky one this thought. If you are somebody, then PROVE it by losing weight, exercising, eating better, etc. etc. etc.  Becoming and doing sounds so noble to those who are still sleeping. No wonder it was a snake who brought this temptation to Adam.

 There is no magic formula, but these are things I think about that keep me from following into a food trap and the lie that I am only valuable if...

• Remind myself daily that I’m worthy of health.
• I’m worth taking a walk/run in the morning.
• Going to bed at a decent time to get enough rest is good for me.
• Buying more whole and healthful foods at the store is what I really want, and it is okay for me to have what I really want.  Then I make plans of how I want to eat it.

• Drink water and more water.
• Write down foods I eat and monitor my calorie intake on paper to give me a proper perspective. 
• Patience with myself.
• No pressure or expectations on myself to get results.
    I'm good enough, smart enough, and dog gone it, people like me. 

This journey has been more about skinning up the insides and it is exciting to think how the physical will follow.  When I’m distraction free, I feel like I’m already at the end of this journey and this is what it feels like.

• No more fear of failure.
• No eating for stress or comfort.
• No eating for boredom.
• Habits are changed.
• Pressure-free eating.

At the journey's end, food adds to my enjoyment of life. I can’t remember the pangs of being fat. It feels like “that wasn’t so bad.”  Remembering being fat as if it was just a dream and never a reality.

I lost another 3 pounds.

Nutritional Nugget: 

Five Tips to add more fruits and vegetables from the Academy of Nutrition and Dietetics. 

eatright.org

1. Variety abounds when using vegetables as pizza topping. Try broccoli, spinach, green peppers, tomatoes, mushrooms and zucchini.
2. Mix up a breakfast smoothie made with low-fat milk, frozen strawberries and a banana.
3. Make a veggie wrap with roasted vegetables and low-fat cheese rolled in a whole-wheat tortilla.
4. Try crunchy vegetables instead of chips with your favorite low-fat salad dressing for dipping.
5. Grill colorful vegetable kabobs packed with tomatoes, green and red peppers, mushrooms and onions.

Eating In The Pressure Cooker.

I found another one I meant to post in June....

I was doing well and enjoying my new healthful habits. I was exercising more, sleeping better, choosing more healthful food choices, and losing weight. Then I went through two weeks of stress because of my job. It’s routine that the inspectors come at least once a year to sniff out deficiencies and help us become more excellent, but that doesn’t make it any less stressful. I know that one day, I’ll be able to walk through times like these without pressure at all. Currently, I am not there, and I’m just fine with that.

Not only was the stress dreadful for my brain and body, but the schedule that went with it was hard on my diet and exercise regimen that I so enjoyed. I was thankful for the lessons on patience that I have learned. I allowed myself to “get through it” without putting added expectations that I MUST lose weight this week. I still made good choices when I could, but I just maintained my weight during this time.

I’m finally back to life as usual and once again enjoying sneaking in exercise and monitoring my diet to help me lose weight. I was happy to see how kind I was to myself. I’ve come a long way. I used to think it was the right thing to put pressure on myself.  Now I see the LIFE in resting.  I’m very excited to get back dropping the poundage.

Oh and by the way, I was deficiency free!   (It never pays to worry.)  

Bread of Life.

There is no flaw in you.  Can you believe that?   It's TRUE!

Nutritional Nugget

Raw eggs are yucky. I know Rocky did it, but not only is it a big salmonella risk, but raw eggs bind up a B vitamin called biotin. I’m in favor of cooked eggs! 

Condemnation Criminal

I was looking through some documents tonight and I found this one among several others that I never posted.  I wrote this one back in June, but that sneaky condemnation still pokes his head where it doesn't belong from time to time.  Condemnation reminds me of Swiper on Dora The Explorer.  "Swiper, No Swiping!  Swiper, No Swiping!"   ...."Condemnation, No Condemning!"

 Condemnation Criminal

Going along in life, minding my own business when suddenly out of nowhere, I get attacked by a thief who stole LIFE from me! Condemnation came for a visit. (Hate that guy!)

I ate really well that day with calories to spare. I was feeling a bit hungry around 10:00 at night, but I figured I was just craving energy that could be satisfied with sleep. The cinnamon rolls Wayne was baking in the oven smelled heavenly, but I still felt no desire to have one. That is when I looked in my camera and found a picture of me that caused a BIG ruckus. I haven’t seen that much of me in a long time.

Negative emotions swept over me. I felt disappointed with myself for letting myself get that way. I felt I needed to “fix” that image and was overwhelmed thinking about the effort it would take to do so. I said jokingly, “Well, I guess I won’t be having any cinnamon rolls. Ha Ha Ha.” Oh No! Those words broke open the jail cell and condemnation invaded my freedom.

Guess what?  I ate two cinnamon rolls. I was driven to eat them out of an emotion from lack. "I CAN'T have them because I need fixing."   YUCK! I let my guard down and the thief came in and robbed my peace. I forgot who I was for a moment, became self-conscious, and did something I did not want to do.  Fortunately, I did not get condemned over feeling condemned.

Right then, I decided to recover my sight, and I stopped making choices based on that moment. The next morning I had a renewed mercy on myself and reminded myself that I am the innocent one. You know? There are lots of good people who make responsible choices and are driven to live “right” by the emotion of guilt. I don’t want condemnation to be my father of my actions no matter how good it makes me look on the outside. I’m not an orphan. The outward changes in me are birthed from a heavenly Father who loves me and sees no flaw in me. Having that inner awareness is causing my appearance to reflect what my heart believes. I’m a child of a Father who loves me, and therefore protected and safe in a place of rest, peace, and freedom from food. I am innocent, and condemnation has no right to influence me. Only in this freedom true “change” comes.

Nutritional Nugget
I've been thinking about breastfeeding recently.  I've decided to share on this subject for a little while.  It is a topic I really find facinating and one near and dear to my heart.  (Ha!)   It's the perfect nutrition for a wee babe.  Here are a few of my favorite tips.

•  If it hurts, baby isn't latched right.  Don't sit there and take one for the team.  If it hurts, the baby is not drinking effeciently anyway.  To unlatch, stick you pinky in baby's mouth to release the suction, then try latching again.  A white line or blister on the nipple is an indication of poor latch. 
• I loved a group of ladies I used to work with.  When a mom was nursing in the hospital they would send her a cabbage leaf on her meal tray.  This is an old wives home remedy that is said to sooth sore nipples.
• Another sore-booby trick is to take two of baby's diapers and fill them with water and freeze.  They make perfect little ice packs.  It is also funny to have to explain to visitors who make themselves at home with your freezer. 

More tips to come. 

Skinny People Watching

Have you ever watched a skinny person eat?  I can honestly say I'm an expert in this area. I actually get paid to observe people eating, interview people about their eating habits, and assess their diet rituals.  It is AMAZING to note how people of different sizes have perspectives to match.

When some people find out a person has studied nutrition, they often feel compelled to confess all their nutritional sins.  I loved that my dear nutrition professor always said, "I don't grade plates."   The only looking I do at your plate is to see what yummy thing you got that I want to order next time. I don't grade plates either, but I would be a fool not to learn  from some of the thin people I get to be around.

I work in several health care facilities.  One of the biggest struggles I have is trying to get the skinnies to fatten up.   But I also have lots of very healthy friends.  Needless to say, I've had some experience observing skinny people eat.  So today I am jotting down some HABITS I have observed with the skinnies.

• Skinny people eat boring.  They usually don't like sauces or they might order things plain.  It has nothing to do with the excess calories.  It is just how they like their food.
•  Skinny people talk about how much they ate.  They ALWAYS think they over did it, when in reality, it was just about right.  Chubby people tend to think they didn't eat that much.  Two VERY interesting and different perspectives.
• Skinny people choose weird combinations of foods.  For example, a skinny might have a slice of meatloaf and a whole bunch of pickles. Weird.  That's all she had on her plate, but it is really just what she wanted.  Once I saw a skinny choose a lunch that consisted of a bowl of rice krispies, skim milk, an orange, some celery, and then two tablespoons of peanut butter because she figured she better throw in some protein. Weird. 
• Skinny people eat a whole lot when they want it, but then they don't eat again until they want it again.  They don't eat just because it is lunch or supper.  They eat because their body tells them they are hungry. 
• Skinny people make a batch of cookie dough but just cook a few at a time.  They might eat on the batch all week, but they just cook enough for what they need right then.  It seems foreign to me to just make five cookies at one time, but that is what skinny people do.
• Skinny people just eat about three shrimp at a time.  They know that shrimp won't fill them up so they add loads of vegetables instead. More than three shrimp is just not worth it to them. 
• Skinny people order a small ice cream cone instead of a blizzard just because they want it. 
• Skinny people are conscious they really don't want any more and feel it is okay to toss it away. 
• There is always food left on a skinny persons plate. 
• Skinny people have a colorful refrigerator.  They buy foods like fruits and vegetables and eat these  often.
• Skinny people get one item at a fast food restaurant.  Not only does this cut down on the calories, but drastically cuts the meal budget.  Double Nice! In reality, one item from the dollar menu is plenty of sustenance for the meal. 
• Skinny people eat like little birds.  They nibble.  They take small bites and really seem to enjoy their food.  
• Skinny people get really excited over a brownie or hot-out-of-the-oven cookies, but they don't eat much of it.  
• I once saw a whole table of skinny girls order everything they wanted from a restaurant....Salads, rolls, steak, loaded baked potatoes, shrimp fettucini, etc., etc., etc.   They ate their salads, decided they were full, then they all asked for a to-go box before their meal even came out.   
• Skinny people would rather feel good than feel full.  Often they cut the meal short just because they don't like feeling like a stuffed turkey.
• Skinny people cook big yummy meals, and give away the leftovers. 
• ...Or they might make a whole batch of cupcakes just so they can have one, then give the other 23 to the neighbor kids next door.

So what can I learn from a skinny?  When I have to out, I can just pick one thing...and order it plain.   It's okay that all I want for supper are green olives and piece of cheese. It's okay that I just want spaghetti sauce without the noodles.  If I write down what I eat, I get a better, more accurate perspective of my intake.  I'm not weird if I enjoy 1/4 cup of apply juice diluted with 8 oz of water.  I can share my ice cream with a boy.  I get one or two satisfying bites and they can have the rest.  If I  feel like i want an extra bowl of pintos for lunch, but I'm not hungry for supper....so be it.

Skinny people who are skinny by accident, do not have a list of rules that box in their eating.  There is no box.  They enjoy food, always feel like there is enough, and know they can eat again when they get ready.  I've built a box of food rules that I've lived in way too long.  By observing skinny people, I can watch those diet walls fall away and enjoy eating what I want, when I want, and how I want.   Freedom tastes so sweet.

Nutritional Nugget

Sometimes we may not eat TOO much as far as portion sizes, but what we eat has too many calories preventing the weight loss we desire.  Here are some tips to help cut calories.  Reducing 500 calories a day should promote a weight loss of about a pound per week.
Maybe you could....

• Switch to fat free mayo. (It seriously tastes the same.)
• Add skim milk and light syrup to your coffee. 
• Veggies with your dip instead of chips. 
• Eat the sandwich without the cheese.
• Water with your meals. 
•  Get one pack of ketchup.  When the ketchup is gone, quit eating the item you were dipping in it.
• Eat on smaller plates or bowls. 
• Use a slender glass. 
• Do you overeat supper because you are STARVING?  Figure out what time of the day you start to wilt, and plan a snack like an apple or even some nuts or a half of sandwich. 
• Leave some food on your plate. 
• Always eat from a plate and not the container.  
• Take time to eat and enjoy the meal.  

Patience Is A Virtue

I love that scene in "Yes Man" when the man is planning to commit suicide then complains to  Jim Carry's character that tuning his guitar is taking too long.  Then he says, "Patience is a Virtue!"

Ahhhh... patience.

One of the biggest lessons I've had to relearn and relearn and relearn is to be patient with myself.  (Well, rather that it is OKAY to be patient with myself.)   I get distracted with thinking about how far I need to go, how slow the weight loss is going, and with "should haves" from the past.  But even those thoughts are not as haunting as they used to be because I've allowed myself to be patient.  Patience came with the realization that my weight does not define me.  The real me can be patient with the fatter me because it took her a long time to get that way.  Putting pressure on myself will do nothing but stress me out making me want to eat more.  Even if I lose weight out of pressure, I don't want pressure to be the "father" of my weight loss.  Patience with myself allows me to walk this thing at a steady and comfortable pace.  Oh, I'll finish the race, but patience allows me to enjoy the scenery of this journey so much more.  I'm really loving this journey!

Patience isn't something we earn, learn, or strive to obtain.  It's not a prize or a grade.  It's an emotion.  It's a rest.  It's a fruit of the Spirit inside me----a result of believing.  I carry my prize within me already.  The finish line is just an extra little goody.


Nutritional Nugget from eatright.org The website for The Academy of Nutrition and Dietetics.

Tips for Eating Out

Food choices away from home are important to your health and weight because many of us are eating more meals away from home. Fortunately, making healthful and delicious choices in restaurants is also easier today. Restaurants of all types are responding to customers’ desires with more options in portion sizes, preparation methods and menu items:

• More appetizer-size portions of popular entrées
• More baked and broiled choices in meat, fish and poultry
• More fruit and vegetables side orders to substitute for fries.

Hit the Bricks

Make physical activity part of dining out. All you need is a comfortable pair of shoes:

• Walk from Home or the Office. Pick a restaurant that’s a 10- or 15-minute walk away. You'll get your meal and 30 minutes of physical activity and avoid the parking hassles.
• Walk with Family or Friends. Get moving as a group before or after eating. A brisk walk before a meal gives you time to chat. A stroll afterward helps your digestion.
• Walk Up Instead of Driving Thru. Park your car in the lot and walk inside to get your fast food order. And make fast food an occasional treat rather than a daily habit.

Right-Size Your Serving Sizes

Becoming sensible about serving sizes is an important way to maintain a healthy weight and it’s good for your wallet too.

• Instead of a large entrée, order an appetizer and a leafy green salad or choose two appetizers for a meal.
• Start with a small serving like a cup of soup, a junior burger or a small order of fries. If you are still hungry, order something else.
• Indulge your inner child: Order a kid’s meal at a fast-food restaurant. Many now offer a choice of low-fat milk and fruits or vegetables instead of fries.
• Savor your steak twice as much. Eat half at the restaurant, then take the other half home to enjoy sliced onto a green salad or as a sandwich on whole-grain bread.
• Ask for a to-go box as soon as your meal is served. Put half your food into the container for a second meal. That’s two meals for the price of one.
• Share from start to finish. Order one appetizer for the whole table and then order one dessert with multiple forks. Sometimes, just a bite or two is perfect.
• Share an entrée. You can ask your server to split the meal in the kitchen or divide it up yourselves at the table.

Chocolate Gravy and Hypothyroidism

As a dietitian, I've done quite a bit of one-on-one nutritional counseling with a large majority needing to lose weight.  I wish I had a dollar for every time I heard something like, "Well, my thyroid doesn't produce like it is supposed to."   I ALMOST had to add that to my pet peeve list.  Then one day I found my hair was falling out like crazy.  I was so tired and desired sleep more than eating.  My finger nails became very brittle.  I was nursing at the time, and my supply was really low.  I had a diagnoses of hypothyroidism when I was in college, but was healed of that.  I was familiar with the symptoms so when I recognized them coming back,  I went to see my fabulous doctor.  I found myself telling him, "I'd like my thyroid checked because (insert symptoms here)....and I know people use this as an excuse, but I really am having trouble losing weight."    Turns out that I was indeed very low.  (The TSH number is actually high when you are low.)  Since then I've been able to come off my pills again, but every now and then I wonder, "Is this slow weight loss because my thyroid is hypoactive?"

I recently had a great conversation with someone who is obese and has taken expensive and drastic measure to lose weight.  She lost weight for two years, but now has regained the weight and swears her surgery quit working.  Listening to her talk and describe her weight loss woes was like listening to a recording of me. I might not have taken drastic measures, but it was definitely the same song different verse.  Of course the conversation eventually came around to food.  She planned to go home and make chocolate gravy.   "Mmmmm, Chocolate gravy."  I said.   "That's one of my favorites.  I think that's why my thyroid quit working!" Then we both laughed really hard for a while which I'm sure burned a few calories.

Nutritional Nugget
It is true. A  fat body acts differently than a skinny body.  Our bodies want to be the weight we are.  It is great when you get your body on your side and working efficiently for a healthy weight.  I wish I could take back every time in college I just didn't "feel" like going to work out.  Knowing what I know now, I would have gone and had fun despite the messages my body was trying to distract me with.  Getting regular check ups and labs drawn are important.  Plenty of places do community health fairs where labs might be drawn for cheap or free.  The following are some symptoms of having a low thyroid:

• Fatigue
• Sluggishness
• Increased sensitivity to cold
• Constipation
• Pale, dry skin
• A puffy face
• Hoarse voice
• An elevated blood cholesterol level
• Unexplained weight gain
• Muscle aches, tenderness and stiffness
• Pain, stiffness or swelling in your joints
• Muscle weakness
• Heavier than normal menstrual periods
• Brittle fingernails and hair
• Depression

Info came from  mayoclinic.com

Chocolate Gravy (Because sometimes it is necessary to make every food fit.)
I always remember the recipe as "1, 2, 3, 4."

1 cup of sugar   (yikes!)
2 cups of milk
3 tablespoons of cocoa
4 tablespoons of flour

Mix together dry ingredients, then add the milk.  Stir in a saucepan until it boils and thickens.  Serve over a biscuit.