Monthly Archives: April 2012

30 Day Shred

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I’m starting to feel stagnant.  It is great that working out has become part of my routine, but I really feel like I’m just going through the motions; I can’t stand that feeling.

The scale is still moving down, but I don’t think my body is changing like it does when I really push myself.

So I need a reboot, I believe. I’m still doing the 30 Day Challenge (don’t forget to email me your pics by May 6th to enter the drawing!) and I feel I could benefit from adding another challenge.

I completed Jillian Michael’s 30 Day Shred last fall, and I felt fantastic.  My energy level was at its best, I felt accomplished and happy, and my body really changed.  So in the battle against apathy, I am going to start this again!

Don’t know what I’m talking about? I highly suggest you go to Amazon.com and buy this today! Less than 10 bucks and the way it changes your body is incredible.  Don’t get all huffy about spending 10 bucks, it is way cheaper than a gym membership.  Also, it’s cheaper than your metformin prescription. Here is the link: 30 Day Shred on Amazon

Another reason I want to start this is because I will soon be losing my running path. I’m devastated, it happens every May.  In May, planting begins, and I run in a field….so that puts me flat out of luck.  I really don’t want to run on the side of the road, so right now I’m not quite sure what to do.  So maybe by the time I’ve completed the 30 Day Shred, I’ll have it figured out.

I will be starting Day 1 today! I invite you to take on the challenge as well.  30 minutes a day (seriously, it’s only a half an hour!), we can do this!

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Using Oil Properly

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I was reading this excellent post: Why you Should Never Eat Vegetable Oil or Margarine! and I started to become very curious about oils we use for cooking.  Seriously, read it!!!!  So after reading this, I began my research and found an overwhelming amount of information (yea, it’s times like these that I wish I was a scientist so I could fully understand chemical compounds)

Here’s the problem with educating yourself…you are obligated to use the knowledge gained.

So what did I learn? Smoke points.

I know that the paleo people say not to cook with olive oil, and I’ve been slightly curious, but too afraid to research because I really really really love to cook with olive oil.  Well I finally did it, and I realized that I need to be a lot more careful with my first press extra virgin olive oil.

I.AM.SO.SAD.

That was for emphasis; I wasn’t yelling at you, I promise!

So what is a smoke point and why is it important that we follow the rules.  Every oil has a smoke point.  A smoke point is the point when the oil starts to break down.  It is called a smoke point, because it literally produces smoke.  Why is it so bad? Because when an oil reaches its smoke point, it deteriorates and starts to become rancid.  We don’t want anything that’s rancid, right?  Okay, so we always want to make sure we get our antioxidants to prevent cancer, right? Well when we are talking about the breaking down of oil, we are talking about oxidation (yes, the very thing we need to protect our bodies from!).

In addition to changing the taste of the oil and reducing the nutritional value, there are some very harmful effects of oxidation. Oxidation can damage DNA, mitochondria, and other components of a cell.  Damaging these cells can lead to many diseases, especially those that heavily rely on oxygen, such as, the heart, lungs, and brain.  What can happen when we start messing with our cells? Cancer.

Oxidation is not avoidable in our bodies and is actually needed for some processes, but we can control the bad things we put into our body, correct? yes, it pains me, but yes.

Also, the more refined the oil, the higher the smoke point.  I of course, prefer not to use highly refined oils, so this kind of sucks.    So I’m about to share some info that may save your life (hey we have to do what we can to prevent disease, no matter how unpopular it may be)

A precise list of smoke points is very difficult to find, There are very differing opinions on smoke points and not everyone takes note of how processed the oil is.  On the subject of extra virgin olive oil, I have seen the smoke point listed from 200 F all the way to 350 F, so it is difficult to keep up with the truth.  I have also read many articles that have said to not cook with olive oil at all (paleo folks suggest this as well).  Heating the oil of course is going to deplete nutrients, which isn’t ideal, but I wouldn’t call it dangerous.  I however, would call crossing the smoke point dangerous.  So if your oil is letting off smoke, please do not use it! You have crossed the line and are headed into the danger zone.  I’m so dramatic.

Smoke Point List

Another important point: Every time you cook with an oil, you lower the smoking point of the oil. I wouldn’t suggest using the same oil twice, you’re increasing your risk.

So the moral of the story? Don’t eat rancid oil.  Easy enough.

Brunswick Chicken

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This has to be one of my favorite meals. It’s so easy and so flavorful.  The best part? It’s a one pot meal.  Yes you heard me right, one dish to wash!  Not only is this dish good, it is full of nutrients and very filling.  What more could you want?

I packed a ton of flavors in the dish and it came out extremely well.  You can alter it to your tastes, cooking doesn’t have to be an exact science (baking on the other hand…)

This dish is a cacciatore based dish, but it really reminds me of brunswick stew (it’s a southern thing). I always have leftover sauce, but don’t throw it out!!! It makes an excellent soup.  Throw the leftovers in a pot, add some chicken broth to thin it out a bit, bring to a boil and then simmer.  It takes just a few minutes and is incredibly tasty ( I don’t eat beans, but if you do, add some cannellini beans to the soup, it makes for a very hearty meal)

Brunswick Chicken

  • 4 Chicken thighs (bones and skin please)
  • 4 oz sausage
  • 8 oz. mushrooms (cut in half)
  • 1 onion, sliced
  • 1 small bunch of kale (about 5 leaves)
  • 1 can of stewed tomatoes (use whatever can of tomatoes you have lying around)
  • 2 fresh tomatoes
  • 6 cloves of garlic
  • 1 cup of chicken broth
  • herbs of your choice
  • 2 tsp crushed red pepper flakes

Directions

1.  In a cast iron pan, heat 2 Tbs of olive oil over medium-high heat.  Salt and pepper chicken thighs and brown on each side in pan (Should still be mostly uncooked),  Remove thighs and place in a plate lined with paper towels, to absorb the grease.

2. Brown the sausage, remove and drain.  Remove about 1/4 of the fat left in the pan.  Saute the mushrooms in the same pan. Place in pan, brown on one side, then flip.  Do not move the mushrooms around. Once the mushrooms are browned, add the onions to the pan.  Salt and pepper the onions and cook until they are translucent. Tear up the kale leaves into bite size pieces and add them to the pan, stir and let wilt.

3. Add the chicken broth and scrape the bottom of the pan to loosen up the yummy brown bits.  Add the canned tomatoes, fresh tomatoes (chopped), crushed red pepper, and your herbs of choosing (rosemary, thyme, sage, basil, etc).  If using fresh herbs, tie them in a bundle with some kitchen twine and throw them in the pan.  If using dried herbs…well, just don’t.

4.  Return the sausage and chicken to the pan.  Add the whole garlic cloves, crushed (to release their oils).

5.  Bring to a boil and then immediately reduce to a simmer.  Cover and let simmer for an hour.  Remove lid and let simmer for another 30 minutes. Remove herb bundle and serve!

Health and Happiness,

K

Mind Game Monday

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I don’t know if working out ever gets easier.  I don’t think there will ever come a day that I won’t have to force myself to do it, but I can tell you this, it does become routine.

I am not naturally athletic.  I am the type of girl who got her endorphins from cheeseburgers, not cardio (that is totally past tense, by the way).

Wow. that was overwhelmingly motivational…

I had to say all that so that you would understand that even girls like me can do it.  The girl who would take an elevator or an escalator every time.  The girl who would end up watching some infommercial because I was too lazy to get up and find the remote.  The girl who just opened her front door and let her dog run free to go to the bathroom (in a city with a leash law!) because she was too lazy to take the dog for a walk.  Okay, I know, that last one is really bad.

What does that girl do now? Takes the stairs every time.  TV? Who has time for TV? don’t you people know there is a whole world outside of your house? Goes on a daily run with her dog, and the dog has a hard time keeping up.

So everyone wants to know how to make it routine.  Everyone wants to know how to love exercise.  I wish I had an overwhelmingly motivational tag line to give you, but the truth is, you really do just have to force yourself to do it.  Inactivity is incredibly bad for your body.  Your diet is the key to weight-loss, but activity is the key to overall health.  So not only do you need to work out, you also need to stay active in the rest of your awake hours.  Don’t sit on your tail all day, work-out for half an hour, and then go to Starbucks and “reward” yourself with some awful baked good.  You’re really not going to see many results that way.  Minimal effort=minimal results.

Exercise did not become routine for me until I forced myself to workout six days a week for about 3 months.  Now if I don’t work out, I lay in bed at night with incredible guilt, and guess what? I get out of bed, pop in a Jillian Michaels DVD and sweat.  Then and only then, can I sleep.

So maybe you’re like me and you’re not particularly fond of exercise.  The bottom line is, you have to make yourself do it.  Getting started is literally the hardest step, but guess what? It gets better.  You have to work out to have more energy to work out.  Lucky for you, I do have a few tricks up my sleeve.  Here are a few things that worked for me:

1. Do it the same time every day.  Find a time that works for you every single day.  Even on the weekends, because we all know routine flies out of the window on the weekends.  Why do it at the same time everyday? Because if you have a regularly scheduled session, and you miss that session, you will start to feel guilty and are more likely to do it later in the day.  If you have no schedule, there will be no guilt associated with interrupting your routine.  Also, the earlier in the day you work out, the better.  When I was in college, I had a professor who told me to get my practicing done in the morning (I did mention I’m a musician, right?). His reasoning was that the later in the day, the more interruptions you would run in to.  Social outings tend to occur after noon, so be prepared for unexpected plans. Let’s be honest, we would all rather hang out with a friend, than exercise.

2. Work out Clothes. This is a cheap shot, nothing but a mind game.  I love my work out clothes and I like to wear them.  The more time I spend in them, the more likely I am to actually use them.  It’s as simple as that.  Fun fact: My dogs get really excited when I put on my running shoes, they associate them with their favorite time of day: our run.

3.  Keep your work out varied.  I get very bored, very easily.  Boredom really throws me off track, so when my motivation is suffering, I buy a new fitness DVD.  When I spend the time to research a DVD and find one that I’m sure I will love, I get really excited.  When I’m really excited, I am really motivated.  You don’t have to go out and buy something, you can try a new sport, run a different route, ask a friend to work out with you.

Take a challenge! these are fun and get you excited about your body changing. Like this one: 30 Day Challenge.  A new work out gets me going every time. Your body can also get bored.  Stuck in a rut? Has the scale stopped moving? Try something new! It will refresh you both mentally and physically.

4.  Read a fitness blog! This may be a shameless plug, but seeing people who are successful, empowers you! It makes you believe you can do it too, and guess what? you can.  I used to go to Pinterest and just surf through the fitness category.  Every time, without fail, I would be ready to do work.  A community of people who have the same goals, the same struggles, who need the same motivation, is excellent for your morale and your work ethic.

5.  Let your fitness time, be your time.  I like to be alone.  I really like to be alone.  When I’m running or sweating it out to a JM DVD, my phone is off, my computer is shut down, and I am alone.  I invited my parents to go on a walk with me once, and well, I wish I hadn’t.  That sounds awful, I know, but my parents stress me out, and stress does not make for a good work out.  I encourage my parents to be active and they are very resistant to my advances.  So I will endure the stress if they agree to be active, but I make sure that I have an additional “me time” work out.  So I may be an introvert, but the important thing is to know yourself and know what works for you.  Know your triggers, know your bad habits. In college I would never sign up for a class on the west side of campus, because I knew I would be too lazy to walk over there and would most likely skip the class often.  That’s pretty bad, but I knew myself and did what worked for me.  You may be completely opposite, being around people may motivate you and that’s great. Do what works for you.

Really want to make the most of your “me time”? Try yoga, the rewards are incredible for your body and mind.

It takes a lot of self control and a burning desire to be healthy, but it is absolutely possible for everyone.

Health and Happiness,

K

Confessions

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Okay, brace yourselves.  I might regret admitting this, but here goes: I want to start dating again.

Gross.

Why did I stop dating? Oh come on, have you even seen what’s out there? Actually I can’t even blame the men.  I wanted to put forth my best self, I didn’t feel like i had much to offer.

I realized recently that I have been putting aspects of my life on hold until I get all of the weight off.  It could be a year or more before I reach my goal. Ouch. I just can’t put my life on hold for that long.  Now that I have my depression under control, I feel like I have so much to offer, but then there’s the weight.

Here are two of my most personal thoughts as of late, that I feel are holding me back from the life I want:

I want to go to school to be a nutritionist…wait K, who would hire an overweight nutritionist? (ok, admittedly this is dumb.  By the time I actually finish the dang degree, I will be fit and healthy!)

I want to date an active, health conscious, fit man….wait K, that kind of man wants the same thing in a woman.  I am those things, but I still have the weight.

This is quite an awkward time in my life.  I consume myself with nutrition and fitness research and I forget sometimes that there are other aspects of my life that need fulfillment too. I still fight that inner struggle that some women have…the idea that overweight women can’t have high standards. I despise that feeling and I am certainly against it, but being honest, that insecurity creeps up from time to time.

Of course thinking back, maybe failed relationships have brought me to this beautiful place I am now.  Maybe if things had worked out with my last love interest, I would still be eating pasta at Olive Garden (oh yea, it’s been that long since I’ve had a date).

Also, where do I even begin? Do I really have to do online dating? Can’t finding companionship be as organic as my food? Do I have to go to a bar? Do I have to go to a church? Oh, don’t mind me, I’m just spewing off the things that float around in my head. Can you set me up with your brother or cousin? Wait…don’t do that.

First dates are so awkward especially with the way I eat. What if he takes me to Taco Bell? What if we have nothing to talk about and I yell at him for eating that burrito (hey, it could happen, have you even read my blog posts?) I really should stop worrying about these things.

Maybe the best thing to do is to put myself out there, but not actively look.  I don’t want to spend my time looking. I want to have the time of my life and then have someone fall into that picture. Yes, that’s perfect.

Oh wait, it doesn’t work like that? You mean I have to rejoin OkCupid? grumble grumble…

Help a girl out! Send me some advice…or if you’re a guy send me your number…that was a joke, no guys read this blog.

 

Health and Happiness,

K

Prevention, not Intervention.

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Depression. It sucks and whatever your doctor tells you, there is no magic pill to change your life.  Sure, it alleviates the symptoms, but I want to treat the cause, not the effect.  I am not saying come off your medications, I am not saying that I know more than a doctor, but I do believe that we are given most of the tools to ensure that our body works properly.  Are there exceptions? ABSOLUTELY.  If your body is malfunctioning based on something out of your control, then by all means take the medicine that will change/save your life.

When I went to the doctor in February and told my doctor about my depression (which I thought was related to hypothroidism. It wasn’t by the way), the first thing she asked me is: which anti-depressant do you want? I was blown away.  I couldn’t believe that all you had to do was tell your doctor that you are depressed and you would get to choose your drug.  I told her I didn’t want to take medication and wanted to find out why I was depressed instead.  Did I get any help? no.  I’m not trying to put down my doctor, I know most of the time they are just doing the best they can.  I did learn something valuable at that doctor’s appointment though, my vitamin D was low.

If you don’t spend a whole lot of time outside, and you’ve been feeling sluggish and down, I absolutely recommend you get your Vitamin D levels checked.  Most doctors do this now, because so many of us have low levels of D, but if your doctor hasn’t, please ask!!!  Once I got my Vitamin D up, it was like night and day.  I couldn’t believe how much better I felt just from taking a vitamin that you literally can get everywhere.

This was my biggest clue to figuring out that a lack of D was affecting my mood: Going outside on a beautiful day made me feel incredibly happy. I felt  my absolute best outside in the sun when combined with running. I used to call running my anti depressant, but I truly believe it was more than the running, it was my environment.

So I got my Vitamin D on track, what was next? Food.  We all know that food can either be your poison or your medicine. When you don’t feel good, it is impossible to have excellent mental health.  When we don’t take care of our bodies, it is difficult to have positive self-esteem.  Treat your physical body with upmost respect and before you know it, you will begin to treat your self with respect.  It is awful difficult to be depressed when your body feels good.

I want to be clear, I am not a doctor, I’m not a nutritionist. I am a person who changed her own life with the right food and exercise.  I am the poster child for what cleaning up your diet can do for you!  My life was ridden with depression, I couldn’t get out of bed in the mornings.  There was no light at the end of my tunnel.  I turned my life around in 2 months with my diet. This is no exaggeration.

I’m so tired of people throwing meds at their problems.  Take care of your body and you will receive rewards beyond your imagination.  Now I am not telling you to go off your drugs.  There are people out there whose bodies malfunction for seemingly no reason and medication can save their life.  All I’m saying is that medication should be your last resort.  If you’ve done everything you can and you still need the medicine, then by all means take that route.  I’m talking about the people who would rather use intervention instead of utilizing prevention.  Stop making excuses, you only get one body!

So what kind of food are we talking about you might ask? What kind of food can change your life? You walk right by it every time you go to the grocery store. Fresh fruits and vegetables, lean meats (antibiotic free, hormone free, organic meat), some nuts.  It is that easy.  Food can be broken down into two categories: Macronutrients and Micronutrients.  Macronutrients is where you get your energy, extremely important (protein, fat, and carbs).  When we are talking about healing your body and optimal health we are talking about micronutrients. Micronutrients are vitamins, minerals, and other compounds.  So how do you get your micronutrients? fresh fruits and vegetables.  I can not stress how important fresh fruits and vegetables are.  Stop thinking as your food as just an energy source! Food can heal you. Still want to go to the vending machine and get that snack cake? Read the back of the package. See all of those chemicals? Everything you put in your body will affect your body.  Just because a manufacturer is allowed to put something in food, does not mean that it is good for you, or even safe. Now here is where the excuses really start to pile on.  I don’t know how many people have told me that they just can’t eat this way, it’s impossible.  This is not based on fact, this is based on an inability to change.

Can’t afford to eat real food? Keep on telling yourself that, but you’re going to have to find money for your hospital bills and medications.  Most people know that they don’t eat the food they should, but they believe the worst that could happen is some indigestion and weight gain. Guess what? These are the least of your problems.  I’m talking cancer, autoimmune disease, infertility, diabetes, and heart disease just to name a few.  Cancer has really become prevalent in the past 20 years.  Why do you think that is? I believe it has to do with the food that is being pushed down our throats.  You can’t put non-natural things in your body and expect your body to function properly. You can’t repair your body without the nutrients it needs, it’s impossible.

You would never knowingly put bad gas in your car so why would you put bad food in your body? It is the same thing. Is your body not more important than a car? Please stop destroying your body.

If you want help, if you don’t know where to start, please contact me. allthat1der@gmail.com.

Stop making excuses. Your body can only understand your actions, not your words.

Health and Happiness,

K

Why we Fail

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I may not be an expert at many things, but trust me, I’m an expert at failing.  I suppose that’s how it has to be though, if you never fail, you never try anything.

If you’ve ever tried to lose weight, you know something about failure.  Show me one person who started their diet on day1 and did everything right until the very end.  I would like to meet that person, however, I don’t know that they exist.    If you keep failing at your weight-loss attempts, good! That means you are still trying! It is not truly failure until that day you give up on something forever.  Let’s hope that your health is something that you don’t give up on forever.

So in your journey, the most important thing you can do with a slip-up (let’s stop calling it failure, because you’re not giving up, right?) is to learn from it.  If you can figure out why it is that you are slipping-up, then you can use that knowledge to ensure that you become successful.  So let’s talk about some of the biggest reasons we slip-up.

1. We look too far ahead. This one is huge.  You’ve been working out for months and you have that dress hanging up in your closet that doesn’t quite fit .  You have been avoiding trying on that dress because you can’t wait to put it on your new, slim body. So the day comes, you’re ready to put on that dress and you’re so excited! Oops, guess what? it doesn’t fit.  You’re devastated so you completely fall off the wagon, because if you can’t fit into that dress after all of you’re hard work then nothing really matters.  We’ve all been there in some way or another.  Especially for people like me who have the hardest time losing weight.  I know people always tell you to make goals, because it makes you motivated, but just because you didn’t quite make your goal, doesn’t mean that you’re a failure.  I don’t make goals. I know that sounds awful, but they just don’t work for me.  I am driven by being healthy.  My happiness is not dependent upon fitting into that dress that I shouldn’t have bought anyway, because it doesn’t fit.  Goals may work for you, but go back and think of your past failures with weight-loss; Were any of them caused by you not reaching a goal?  The biggest pay off for me was the day that I walked by a mirror and I was stopped in my tracks.  I couldn’t believe that was me staring back, I looked so much thinner.  Your body is on its own schedule.  It doesn’t realize when your friend’s wedding is, or if it’s bikini season.  It doesn’t know that you need to be able to fit into a certain dress in 2 weeks.  You should expect results if you are pushing your body, but realize that you do not get to choose your results.  Take joy in the little things.

2. We listen to our friends and family instead of researching the facts.  I hate to say this, but it’s mostly true.  I don’t care if it’s your mom or your aunt or your grandfather, know your source! Do you want to know advice I’ve been given? Okay here goes: “Wait til you lose weight to start running, it will be too hard”, “You will destroy your body if you start running”, ” You’re a growing girl, you have to eat a lot or you will stop growing”, “Maybe you’re just meant to be a big girl.”  When someone tells you something, no matter how much you respect them, you need to research the facts.  It’s not hard. If you’re reading this blog chances are, you know how to use google.  You really have to be careful about your sources, but don’t count out blogs, discussion threads, and personal experiences.  I found the most relate-able information by reading about people with similar issues and finding out how they fixed their problems.  You have to understand that everyone is different, but there is no harm in trying something that worked for someone else.  What better learning tool could there be than the human experience.  Oh and if I had waited until I had lost weight to start running, I would have never lost the weight in the first place!

3. Sugar. A sugar addiction can seriously derail your weight-loss efforts.  It is difficult to break the vicious cycle of sugar addiction, but it is possible! Check out this post for more information: Sugar Addiction

4. Social Situations.  Your friends…they love you…but they may not always be the greatest influences.  Going to restaurants, road trips, weekend outings, are all wonderful, but they could be thwarting your efforts to become healthy.  We don’t like to be different.  We would love to eat the foods that our skinny friends eat and be skinny too.  Let me tell you right now: Your friend might eat fast food everyday and weight 120 pounds, but that does not mean they are healthy. Remember, your friends need to eat healthy too, regardless of their size.  Be the positive influence in the group instead of being a victim of bad influence.  So it’s easy to sit here and say don’t do it, but I do have a solution.  It is indeed not a popular solution, but it works.  I’ve been ridiculed and talked about behind my back because people don’t understand the way I eat.  Let me give you an example: I went to the beach this weekend with a bunch of friends and pre-cooked every single meal I ate.  Was it popular? no.  Were my friends proud of me for my eating habits? no, but you no what? none of that matters. Those that love you, will continue to love you, I promise. I grilled 5 boneless skinless chicken thighs, made my chicken salad, roasted 2 sweet potatoes, packed up some cashews, almond butter, carrots, lettuce, and some dark chocolate.  I sat at restaurants and sipped black coffee or water while my friends ate beautiful meals and honestly, it flat out sucked.  Now you don’t have to do all that, you can go to a restaurant and make a good choice, it is possible (I’m just poor and it benefited my health and my wallet to eat this way).  Here was the biggest challenge: When the girl talk started and the wine and junk food started flowing.  I snacked on my carrots, drank water, and treated myself to a spoonful of almond butter. It is possible. Stop making excuses.  Oh and guess what? By the end of the weekend, my friends were so intrigued by my eating habits, they started asking me questions about how to become healthy.

5. Not being ready.  This is the number one reason.  If you’re not mentally ready to lose weight, you will be stopped in your tracks by every single obstacle you face.  You have to be ready to let go of your current lifestyle and you have to be ready to let go of the fat.  Fat is not our friend, but we do use it as a security blanket.  We use it as an excuse, we use it to keep us in our comfort zone.  The first thing that you have to reject, when you’re ready, is that food is a reward.  I’m not saying don’t treat yourself, I’m saying stop rewarding yourself with food.  It starts when we’re kids.  We use the potty, we get a piece of candy.  We get a good grade in school, we get a piece of candy. This may seem harmless, but it totally affects our relationship with food as adults.  Stop rewarding that hour long work out session with a trip to starbucks.  Stop rewarding yourself with a piece of cake because you ate healthy all week.  What should you do? Have treats throughout the week regardless of your progress. Incorporate it into your life instead of treating it as a pat on the back.  Why? because it’s easy to abuse our relationship with food that way. What if we do something good everyday? Should you eat cake everyday? No.  If self-control is something you have troubles with, explore the possibility that your rewards are throwing you off track.  And most importantly, change your idea of what a treat is.  My treats are healthy items that you shouldn’t necessarily eat a lot of and often: Almond butter, a piece of dark chocolate, and honey.

So how do you get mentally prepared to lose weight? Unfortunately it isn’t something you can always just make yourself do.  Sometimes it is that trip to the doctor’s office when you get a weight-related un-favorable diagnosis.  Maybe it is the day you can’t fit in to a chair, or the day you can barely make it to the mailbox and back because you’re short of breath.  Whatever it is, you have to be absolutely frightened of what being overweight can mean for your life.  That is when you will change; When your health becomes the most important thing, nothing will hold you back.

Health and Happiness,

K