Day 45 Holiday Challenge

New Year's Eve!!!

Tonight I challenged my Vigil Mass crowd to pray a Hail Mary each day of 2015 for their particular resolution. It turns out that the majority of people who have given up resolutions did not pray or keep their resolution in mind on the day they gave up. Why not ask the Mother of God to help you stay motivated throughout the next year? 

Here's a little formula you can try:

Mary, my mother and helper, help me to stay motivated in my effort to (state resolution) for at least today. 

Hail Mary...

I can't tell you how many people who have tried this end up surprising me with amazing results half way through the year. May the Mother of God surprise you. 

For myself, I resolve to run my first 10k this year, to get to my first goal weight of 50% loss by June 2 (my 30th birthday), and perhaps to be below the 200 mark for 2016. 

Day 42 Holiday Challenge: weigh in day

Weigh In day 

Weight at start of challenge: 289.4

Today's weight: 272.6

Week 1: -1.6

Week 2: -3.2

Week 3: +.4

Week 4: -3.2

Week 5: -8.8

Week 6: -.4

Total challenge loss: 16.8

Total loss since oct 2013: 191.4

Christmas time is probably the busiest time of the year. I knew how much this week would be a challenge after the big loss posted last week. What I was unprepared for was the amount of food in the house, since this was the first Christmas back and in a new parish. At the end of the week I have been as high as 275 and as low as 271, hovering around last week's weight. I am happy with this week's result. 

Emotionally, I did okay. It was a weird week for me, and I contemplated at many times giving up on the blog. Suffice it to say that I have encountered some old feelings which I since brought up in my twelve step group and with trusted friends. As much as I feel like I'm in control of this in my life, I am constantly reminded how much I need God to be in control, and how much I still need support. 

On Christmas I remarked on Facebook: 

When I think of where I was this time last year and where I am now, I am very thankful for the gift of being with family, friends, and loving parishioners for Christmas. It brought me great joy to sing with the choir tonight, and to celebrate Midnight Mass in Spanish. 

I keep in mind, though, all my brothers and sisters who are in recovery and rehab centers, those in jail, the homeless, the sick and suffering, those without family, friends, or Church. May the light of the star of Bethlehem shine on the darkest places of our world, and may the light of recovery guide all to lasting health and peace.

It's in this light that I wish you all a Merry Christmas and a happy and healthy new year. I will try my best to keep offering tips for the Holiday season as I look forward to my goal date of Jan 9th. 

Day 36 Holiday Challenge

As Christmas approaches, it may not be the crazy all at once eating fest of Thanksgiving, but it can be a season of parties and those Christmas goodies, stockings filled with candy canes and Hershey's kisses, cookies, and nog, and...you get the picture.

But your Yuletide joy does not need to be taken away a couple days after, as most people decide to wait until New Years to make those healthy resolutions. Since you are making them now, review the good tools that you used leading up to Thanksgiving. Keep them fresh in your mind. This is more of a marathon of good practices, than a sprint. Just know that it's going to be easier to give in to smaller temptations more frequently....and those add up! Tracking is key...make adjustments as needed. 

Here's an article that puts eating out at restaurants into perspective. Just imagine if you weren't tracking! 

http://www.nytimes.com/interactive/2014/12/22/upshot/what-2000-calories-looks-like.html?_r=0&abt=0002&abg=0

Day 35 Holiday Challenge: weigh in

Weigh in Day

Start challenge weight: 289.4

Today's weight: 273

Week 1: -1.6

Week 2: -3.2

Week 3: +.4

Week 4: -3.2

Week 5: -8.8

Total challenge loss: 16.4

Total loss (since oct 2013): 191

I'm scratching my head with this one, but I've weighed myself a couple times over the last couple days. The result is accurate. I've somehow posted a big loss this week. The combo of being sick, working hard, getting more cardio in than strength training, and cutting back on extra calories has paid off. I don't expect my body to keep this going for next week, but I'm very happy for this weigh in. 

What this means is that I have crossed the 190 mark, having only 10 to go til the big 200, and 40 to go til 50% loss. I have also hit the goal of my challenge, and so I will set a further goal of 6 more pounds before Jan 9th. That will take me to 267, which is a pound less than my lowest weight in seminary. 

As we prepare for the coming of the Lord at Christmas, I reflect on the role of the Virgin Mary, who allowed this wonderful mystery to unfold with a simple "yes" to the Lord. May we continue to give our "yes" to this endeavor, knowing that with the Lord all things are possible. 

Day 32 Holiday Challenge

Be encouraging to someone else!

Today's objective: pay it forward with a word of encouragement 

Chances are that if you are sticking to your routine and seeing results, other people might give you a compliment. If they ask you how you're doing it, this is a prime time not only to tell them but to give them a word of encouragement. I'm a firm believer in that statement "since I can do it, you can." (Results will vary, of course!) 

The tools presented here on the blog will work if you use them. This aspect of a program of maintenance and weight loss is another tool: encouraging other people helps you stay encouraged! 

Passing on the message to people who might need it is a great way to start a community of people who are focused on health and wellness. In turn, these people are going to support you in your efforts. It may be hard to reach out and say "hey, I think you may need this," because you don't want to offend people. That's why the best way to get your foot in the door is if they come to you for advice or ask what your secret is. 

But it doesn't have to stop with weight loss. Encourage people or compliment then for other things, as well. We are all along life's path. We all need encouragement on the road to heaven. 

In that light, may you who are reading know of my prayers for you. Keep up your resolves! May this time of preparation for Christmas bless you richly. Just please pass on the message! 

Day 31 Holiday Challenge

Today the Church begins the O Antiphons during the Gospel Acclamation, which can also be found in the traditional Advent hymn "O come, O come, Emmanuel". Today's calls on the wisdom of God which orders all things. 

It's wise to believe in a wisdom which comes from above. The human condition is such that we often believe we know everything. But the very reason that you're reading this, or I'm even writing this, is because we seek the wisdom of our peers to help us along life's journey. If we are willing to rely on the wisdom of others, why aren't we willing to rely on the wisdom that comes from God?

Thought for the day: 

The kingdom of God is not a matter of eating or drinking, but of righteousness, peace, and joy in the Holy Spirit. -Romans 14:17

Day 29 Holiday Challenge

I was like the walking dead for Mass this morning. This cold is taking its toll, but I'm hanging in there. I got called to sing at a funeral and performed remarkably well. 

Actually, I shocked myself and my trainer at the gym this afternoon. He sees no plateau in my training at all, only gains. My workout included the following: 

Chin/dip assists at 150lbs x 6 x 2, 180x 6, 20 burpees x 2, chops and other fun free motion stuff, core work out with medicine ball, leg lifts, and bicycle kicks. 

Today's thought (as I go to bed), persevere through! It's worth it. Before you're even half way through, you will know a sense of true accomplishment and joy. 

Day 28 Holiday Challenge: weigh in

Weigh in day

Start challenge weight: 289.4

Today's weight: 281.8

Week 1: -1.6

Week 2: -3.2

Week 3: +.4

Week 4: -3.2

Total challenge loss: 7.6

Total loss (since oct 2013): 182.2

I'm happy that I saw weight loss this week. After working out twice with the trainer I definitely saw some fluid retention. I was also sick this week, but this didn't interfere with my diet. Pray that my cold goes away for the last Dan Kane Singers Christmas Concert today. 

Prayers and blessings to all on the journey. 

Day 26 Holiday Challenge

Yesterday I was having trouble getting the post to publish...

Out of sight, out of mind

Today's hint: get rid of the "problem foods" 

If you have a food that you know you would binge or overeat on, the easiest way to keep on the bandwagon this Holiday Season is to simply eliminate it from your diet. This can be hard, especially if it's still present in your house. The dramatic weight loss shows show the participants throwing out all the junk food in the house. You may, however, have other people in the house that like those foods.The best thing to do is have a conversation with them if this is the case. Would an alcoholic in recovery keep alcohol in the house? Absolutely not. Should you keep those problem foods in the house? Maybe you can part from them. 

At the very least, you can change the environment. Maybe place those foods where you won't see them. If it's out of sight, it'll likely be out of your mind. 

At those parties, sit yourself away from the food table. Keep food where food is normally eaten, that means get rid of it in your living room or private bedroom. 

It would be a good practice to search for the calorie content of your problem foods. You may be shocked at the changes you have to make in your diet just to eat one or two of them. Write down a list and keep that in sight for a bit, it might help you make the right decision when you next see that Holiday favorite. 

Day 24 Holiday Challenge

It's been a sick day for me, as I battle the elements and the full blown symptoms of sore throat, sniffles, cough, and headache. But after sleeping in all day, I managed to get to the gym (that's to say I felt ok enough and didn't seem to be coughing so as to get others sick), and went out with friends for some awesome sushi. 

Thought of the day comes from the Book of the Prophet Isaiah 40:28-31 (from today's reading at Mass). It's appropriate given my sickly morning state:

Do you not know
   or have you not heard?
The LORD is the eternal God,
   creator of the ends of the earth.
He does not faint nor grow weary,
   and his knowledge is beyond scrutiny.
He gives strength to the fainting;
   for the weak he makes vigor abound.
Though young men faint and grow weary,
   and youths stagger and fall,
They that hope in the Lord will renew their strength,
   they will soar as with eagles’ wings;
They will run and not grow weary,
   walk and not grow faint.

May you find strength in Him, keep up your routines, and not grow weary! 

Day 23 Holiday Challenge

Let Go and Let God

Today's objective: lay down your burdens before God

I was surprised this morning when I got on the scale to see that I had dropped about 5 lbs in two days. I immediately realized the situational stress I had been under was gone. I was relaxed. 

Even though I feel a cold coming on, I was excited for my workout with my trainer. Both he and another trainer friend of mine concur that I must be cortisol sensitive, which causes water retention when you are stressed. I knew I felt the weight fluctuation when I worked out last Thursday, and I was so upset that I attributed it to bad calorie counting. We'll just say, persevere with the tools and little weight fluctuations will work themselves out.

I've been used to this before, only the fluctuations were smaller. I've learned to make stress somewhat of a friend. But like Kelly said at the end of the TED talk, she wouldn't necessarily welcome stress into her life. For me, I'm glad it passed.

One of the tools is getting that "me time" in. Yet I think a larger tool is the process of laying down our burdens before the Lord. This, of course, can take place during our "me time", but it's an entire offering of the self and life's worries to the God who can take care of everything. 

Today the Church celebrates a great saint who saw the apparitions of Our Lady of Guadaupe. St Juan Diego was a holy man, but not immune from stress. When his uncle was ill, he even avoided the hill where the Virgin appeared, so as not to interrupt his mission to aid him in his sickness. 

Our Lady met St Juan Diego on the way, telling him not to worry: "Am I not here who am your mother?" Juan Diego shows us that even in the midst of carrying life's heavy burdens, heavenly help exists to bring us through it all. 

Take some time today to bring God your thoughts, worries, stress, hopes, and desires. Our Lady of Guadalupe and St. Juan Diego, pray for us! 

Day 22 Holiday Challenge

Even though it's cold, don't stay cooped up!

Today's objective: find some fun winter activity

The other day I started thinking about the fun winter activities I used to enjoy. Since the snow has melted, but the cold has returned, my mind immediately went to ice skating. I used to be a pretty good skater when I was a kid. I think the last time I went skating was a couple years ago. 

While on a drive around the block, I found a local skating arena with public skating. Since I'm at the healthiest weight I've been in years, I thought, why not? 10 bucks for ice fee and skate rental, and two hours of skating? Sure! 

In reality, I only skated for about 20 minutes, because it was that cold (about 14 degrees this morning). I'll need some better gloves and perhaps a friend to skate with next time.

Even though your hands might fall off, grab some winter gear and get out and enjoy those winter sports! 

Day 21 Holiday Challenge

Weigh in day

Challenge Start weight: 289.4

Today's Weight: 285

Week 1: -1.6

Week 2: -3.2

Week 3: +.4

Challenge weight loss: 4.4

Overall weight loss (oct 2013): 179

As I expected several times this week, I have been very stressed and on the road, helping my Mom move. I have more or less maintained my weight throughout. I experienced a normal fluctuation after a hard workout at the gym. Has my diet been 100% on track? No. 

At this point, it all has to do with behavior.    In terms of eating, I haven't lost any of my "abstinence" as regards overeating or binging. But in terms of the science of it all, the data suggests that I can be more discerning with regard to the calorie intake and exercise...I did not get to the gym as much this week, focusing on moving boxes and furniture. Suffice it to say, it was hard to estimate, and hard to keep up when I was stressed. 

Luckily things are coming to a close with the move and I have some time for renewal. I will be focused on seeing some weight loss by next week. 

It's good to have small stumbles! It makes the journey real. 

Day 18 Holiday Challenge

Again I have to apologize, as duties and stress have been building, I needed to take a small hiatus from blogging. Back for more tips and inspiration. I hope you all have been doing well. I have been maintaining my weight this week, and fighting off urges to just give in and give up. 

Today's objective: Make stress your friend

It sounds odd, and maybe one of your stressors is the fact that friends don't seem to be around when you need them (I certainly feel that way sometimes). Stress is considered bad for our health, and it literally can lead us to depression and despair. Why would we want to make it our friend? 

Back when I was in rehab, I was given a link to a Ted talk that literally changed my life with regard to stress. Health Psychologist Kelly McGonigal explains why changing our minds with regards to stress can actually save our life from an early death. Viewing our stress response more like courage and the power to connect can actually improve the overall health of the human person and society.

http://www.ted.com/talks/kelly_mcgonigal_how_to_make_stress_your_friend?language=en

Day 15 Holiday Challenge

Portion Distortion

Today's Objective: practice portioning your food. 

Our American culture is very focused on the bigger is better philosophy when it comes to portion of food. In fact, this is related to a similar concept called perceived value. This notion is what makes it nearly impossible to leave a buffet without having consumed a week's worth of calories and gaining an extra pound or two. "I paid for it, I might as well get my fill!"

Portions are nearly out of control. It is great that the government recently made it mandatory for certain establishments to post the calorie content of their food. But this does nothing to change the way we eat if we don't know what a portion is. If we walk into a Subway and get one of those footlong sandwiches and eat it in one sitting, we've already overdone it. People lose weight eating at Subway because they understand that their body really only needs half of that perceived value footlong. 

What to do about portions? It can be confusing looking at serving sizes on nutritional information. An easier way is by sight. Another helpful tool the USDA has put out there is a visual guide called choosemyplate. There you will see what a plate should look like. 

A helpful on the run tool is your fist. The average human fist is about 1 cup of volume. If you think about 1/2 cup portions of starches or carbs, you'll be doing good. 

For protein, think 4 oz is a serving, and this is about equal to a deck of cards. Think about that the next time you see one of those king size cuts of prime rib. 

If you use myfitnesspal, you will become very adept at inputting servings the more you use it and these visual aids. If needed, consider purchasing a digital scale so that you can practice measuring and weighing your food. It can be a surprise when you pack down that food into servings of 1/2 cup. For me, this has been the number one lesson that has helped me to make better choices about food throughout the day. 

Smaller portions can take getting used to. If you ask for smaller portioned things at restaurants, you might be met with resistance or have to pay more. Your body will also have to adjust to eating less. Over time, though, you will see an improvement in the way you view food in terms of both portion and value. You body will adjust to this, and you will feel fuller on a reasonable portion of food. 

One last trick of the trade. When you go out, don't be afraid to ask for a box at the start of the meal. When your food comes, take the portion that you've learned, and put the rest in the box. A likely outcome is you will put about half of your food in your box to take home.