I have made note, during this program, of when one is losing such a small bit of mass....1/2 to 1 pound per week, it is difficult to measure. I have no Jenny Craig moments of "I lost 36 pounds in 6 weeks and it was FANTASTIC!". I wear the same sized jeans, albeit there does seem to be a bit more wiggle room in them. I'm still cooking for a family, including desserts.And I'm still working out, in a group twice a week and on my own. I walk, I bike, I park far away from the grocery store doors and wonder...is any of this working?
This past weekend, my husband and I had the rare treat of a whole day together. We decided to give the horses their first spring grooming and training as our "date". Easter Sunday was a spectacular day full of sunshine, warmth, and believe it or not, not a breath of wind.
The horses were frisky, but as we brushed and gave treats, they seemed to realize training day was on. As a novice rider, I am still clumsy, yet competent at putting on the halter, getting the bits in mouths, and blanketing and saddling up. With everything checked and water in the saddle bags, we mounted up.
It was a great moment in my body. My great white horse (who claims NO draft horse, but must stand 16 hands and husky) is no easy mount. My stirrup hits me in the belly when I stand next to him, and I am not accustomed to my heel being up near my belly in the standing position.
Nevertheless, solo, I put my toe in and lifted myself into the saddle in one swift, tottering movement. I was elated! Turns out, more than just decreasing body mass, I have been increasing muscle mass, stamina, and flexibility. THOSE are things I can use for a lifetime!
Tuesday, April 26, 2011
Thursday, April 21, 2011
Week 9: Two for One Special
As we were reviewing our "food cues" in class this week, people offered up their personal triggers for spontaneous eating: commercials on TV, eating while watching TV, aromas (movie house popcorn anyone?), eating what's close (counters, refrigerators, drawers), habits like eating while driving or cooking, or shopping while hungry.
The last and I mean LAST cue that people listed was "hungry". I eat because I'm hungry. Such is the life of the comfortable American consumer.
How do we counteract the multiple "food messages" in our day? How do we eat when we're hungry and not because we're bored, anxious, need to stretch, need a drink, or need comfort?
As we learned, a lot of it is self-determination; setting yourself and your family up for success is a big part of achieving healthy eating habits. Don't bring home junk food. Substitute fresh fruits and veggies (prep when you get home for easy grabbing)for easy to grab chips, crackers and cookies. If you have snack favorites, put them in cupboards, so the visual cues are absent. Substitute whenever possible. Count and measure the portions.
As for me, I love cheese and crackers. Cheese and anything(crackers, fruit, pasta, meat, wine...) really just floats my boat. Usually I would have a slab of Tillamook (extra sharp), cut to size with a handful or two of wheat thins. Now, since learning about the importance of portion control, I have laughing cow wedges with low-fat wheat thins (I can measure both with ease while prepping dinner). I get a much needed snack after work, give my body some nutrition, and avoid binging, or as I call it, "plowing".
Other things that can minimize "mindless eating" include: eat at the table, with the TV OFF, and sitting down. Eat a meal before going to the movies so that you're not hungry (therefore more able to make good decisions about what should touch the lips). Share or split high-fat food items. Pack snacks with you. Drink plenty of water (in the US, many people substitute food for hydration).
For me, I've learned that if I keep two apples in my purse or backpack, I have a satisfying snack anytime I have an attack. This is a significant change for me. I often do not have predictable breaks or lunch hours. Being able to "wait" until the assigned meal time made me prone to scarfing anything in reach when I hit the kitchen door. Chips, cheese, milk, yesterday's pancakes...you name it. By having apples near me, which are both sweet and crunchy, I find, that even if I must consume them both before lunch, or dinner (I do repack if necessary), I have saved myself between 200-400 of the calories I would have otherwise consumed (and all of the fat) from easy to find and eat candy-bars (Snickers is my favorite!). As I write at 4.30 in the afternoon, I am munching an apple and drinking coffee. I should probably grab some water.
I also keep apples and oranges on my table at home (as opposed to the crisper in the refrigerator), within sight of everyone. Of note, it is the kids who have taken the most advantage of this easy access point.
The two for one special? What I found intriguing was that, as I was reading about ways to save money on my grocery bill this week, the advice was similar to how to avoid unhealthy eating habits: when shopping make a plan, write a list, eat a meal, and stick to the list.
So, dear reader, in this week of festivities and feasting, think of your wallet as well as your waist as you choose your foods wisely. Bon Appetite and Bon Chance!
The last and I mean LAST cue that people listed was "hungry". I eat because I'm hungry. Such is the life of the comfortable American consumer.
How do we counteract the multiple "food messages" in our day? How do we eat when we're hungry and not because we're bored, anxious, need to stretch, need a drink, or need comfort?
As we learned, a lot of it is self-determination; setting yourself and your family up for success is a big part of achieving healthy eating habits. Don't bring home junk food. Substitute fresh fruits and veggies (prep when you get home for easy grabbing)for easy to grab chips, crackers and cookies. If you have snack favorites, put them in cupboards, so the visual cues are absent. Substitute whenever possible. Count and measure the portions.
As for me, I love cheese and crackers. Cheese and anything(crackers, fruit, pasta, meat, wine...) really just floats my boat. Usually I would have a slab of Tillamook (extra sharp), cut to size with a handful or two of wheat thins. Now, since learning about the importance of portion control, I have laughing cow wedges with low-fat wheat thins (I can measure both with ease while prepping dinner). I get a much needed snack after work, give my body some nutrition, and avoid binging, or as I call it, "plowing".
Other things that can minimize "mindless eating" include: eat at the table, with the TV OFF, and sitting down. Eat a meal before going to the movies so that you're not hungry (therefore more able to make good decisions about what should touch the lips). Share or split high-fat food items. Pack snacks with you. Drink plenty of water (in the US, many people substitute food for hydration).
For me, I've learned that if I keep two apples in my purse or backpack, I have a satisfying snack anytime I have an attack. This is a significant change for me. I often do not have predictable breaks or lunch hours. Being able to "wait" until the assigned meal time made me prone to scarfing anything in reach when I hit the kitchen door. Chips, cheese, milk, yesterday's pancakes...you name it. By having apples near me, which are both sweet and crunchy, I find, that even if I must consume them both before lunch, or dinner (I do repack if necessary), I have saved myself between 200-400 of the calories I would have otherwise consumed (and all of the fat) from easy to find and eat candy-bars (Snickers is my favorite!). As I write at 4.30 in the afternoon, I am munching an apple and drinking coffee. I should probably grab some water.
I also keep apples and oranges on my table at home (as opposed to the crisper in the refrigerator), within sight of everyone. Of note, it is the kids who have taken the most advantage of this easy access point.
The two for one special? What I found intriguing was that, as I was reading about ways to save money on my grocery bill this week, the advice was similar to how to avoid unhealthy eating habits: when shopping make a plan, write a list, eat a meal, and stick to the list.
So, dear reader, in this week of festivities and feasting, think of your wallet as well as your waist as you choose your foods wisely. Bon Appetite and Bon Chance!
Tuesday, April 12, 2011
Week 8: A Little Goes A Long Way
When you drop between a half of a pound and a pound per week, the victory dances are slow to come. It's not much to notice...maybe the jeans are not so snug in certain places, or the rolls aren't as jolly in the mid-section, but for me, it's been difficult to "see" results.
Mind you, I am on track for that 1/2 to 1 pound per week decrease in body mass, but I'm noticing other changes. For example, because I have found other things to top my toast with, when I do choose butter, it is a DELICIOUS treat. When I choose to bring healthy snacks such as apples, low-fat crackers and cheese or yogurt, or chopped veggies to eat between meals, I am not STARVED come meal time. Additionally, I find that my will power to make healthy meal choices is more intact. These are big things for me because I tend to be a hungry eater, no matter the occasion.
Today, however, I got to have a happy dance as I did my daily morning weigh-in. I weigh on a doctor's-style scale with the pound slide on top and the incremental slide just beneath it. Usually I'm finding the pound slide mark to record my daily mass...tap tap this way, tap tap that way to find the balance. Today, my taps weren't balancing and I realized it was time to move the increment slide, DOWN.
An increment was significant and that made me smile.
Mind you, I am on track for that 1/2 to 1 pound per week decrease in body mass, but I'm noticing other changes. For example, because I have found other things to top my toast with, when I do choose butter, it is a DELICIOUS treat. When I choose to bring healthy snacks such as apples, low-fat crackers and cheese or yogurt, or chopped veggies to eat between meals, I am not STARVED come meal time. Additionally, I find that my will power to make healthy meal choices is more intact. These are big things for me because I tend to be a hungry eater, no matter the occasion.
Today, however, I got to have a happy dance as I did my daily morning weigh-in. I weigh on a doctor's-style scale with the pound slide on top and the incremental slide just beneath it. Usually I'm finding the pound slide mark to record my daily mass...tap tap this way, tap tap that way to find the balance. Today, my taps weren't balancing and I realized it was time to move the increment slide, DOWN.
An increment was significant and that made me smile.
Friday, April 8, 2011
Week 7: A Struggle for Perspective
Now that journaling my eating habits and increasing my daily activity levels have become a larger part of my consciousness and day, I find my self pondering the larger perspective...
A beloved member of the community has passed away; a teenager fights to gain movement in her body; legislators wrestle over the debt of the future; freedom fighters march day and night; blood pours along streets; and thousands are displaced all over the world. Here in Montana, I'm worried about which variety of delicacy will touch my lips and how often my feet hit the floor. Good grief! I live in wealth, comfort, and protection. My troubles are very, very small.
Fittingly, the lesson this week was on balance. Which side of the balance beam my priorities lie and how I can tip them by choice. More than food or movement, there's sleep and hydration, reducing stress, increasing quality relationships, decreasing "lists" and "musts"...being still.
How fitting too, that we are in the Christian season of Lent...of pondering how many things we have gathered that burden our hearts: unforgiveness, bitterness, envy, resentment, debt, poor attitudes, lack of graciousness, violence, disrespect, carelessness, negligence, malice, gossip, ill-speech, (most of it due to lack of self control.) I am guilty of all, if only in thought. And as it turns out, The Good Book won't let me off the hook with just thoughts, either, for "as a woman thinketh, so is she."
In this season, I look forward to lightening my load...in so many, many ways.
A beloved member of the community has passed away; a teenager fights to gain movement in her body; legislators wrestle over the debt of the future; freedom fighters march day and night; blood pours along streets; and thousands are displaced all over the world. Here in Montana, I'm worried about which variety of delicacy will touch my lips and how often my feet hit the floor. Good grief! I live in wealth, comfort, and protection. My troubles are very, very small.
Fittingly, the lesson this week was on balance. Which side of the balance beam my priorities lie and how I can tip them by choice. More than food or movement, there's sleep and hydration, reducing stress, increasing quality relationships, decreasing "lists" and "musts"...being still.
How fitting too, that we are in the Christian season of Lent...of pondering how many things we have gathered that burden our hearts: unforgiveness, bitterness, envy, resentment, debt, poor attitudes, lack of graciousness, violence, disrespect, carelessness, negligence, malice, gossip, ill-speech, (most of it due to lack of self control.) I am guilty of all, if only in thought. And as it turns out, The Good Book won't let me off the hook with just thoughts, either, for "as a woman thinketh, so is she."
In this season, I look forward to lightening my load...in so many, many ways.
Thursday, March 31, 2011
Week 6: We Like to Move It, Move It!
The number one indicator of staving off long term disease is movement every day. Brisk walking for 30 minutes each day is enough to accomplish that feat. What is brisk walking? Walking at a pace, or biking at a pace, or swimming at a pace that requires you to take in more air between words in a sentence, can be sufficient. (Cycling should require you to complete 100 revolutions of peddling per minute in order to be at an "active" state.)
Test yourself as you head out for the activity of choice. Say hello to the neighbors, "How are you today, Mr. Kastakakis?". As you pick up speed, the greeting should go more like this, "How are-----you today----Mr. ----Kata---kakis?"
Don't have 30 minutes? How about 20 minutes while rice cooks? 10 minutes while waiting for the shower? Have little ones? Bring them with you...wagons, strollers, bikes all make it easier for them to keep up and bonus: you're teaching them a great lifestyle skill!
As you warm your body, pause to stretch and breathe, probably no more than 5 minutes. When you are ready to finish, take another 5 minutes to stretch and breathe. Listen to your body. If it hurts, stop. If you suddenly have chest pain or nausea, sit or lie down for a few minutes and see if it subsides. Resume activity gently. If chest pain or nausea continues, call the doctor. Symptoms may or may not be serious (remember, you checked with your doctor already to establish an OKAY to begin lifestyle changes).
Work yourself into a regime. Look at it this way: you show up for the dentist, work, class, and church; parent-teacher conferences,weddings, funerals, bar-mitzvahs, and baptisms. Use this time to show up for yourself. Make it a date.
How am I accomplishing this? I am using the first 10-20 minutes of my day (and I'm not either an early riser or a morning person by design)to walk or bike to a place where I can weigh myself. I don't pause for coffee, shower, or makeup check. I just go (scary for those who may meet me, I know). Any pause for me is just a window to provide an escape, so out of bed and out the door I go.
Say you don't want to weigh each day, maybe instead of paper delivery, you pick it up at another locale.... maybe you just want to see the horizon each day, to watch the sun break over it...maybe there's wildlife that's just waiting to be seen in a quiet moment....who knows?
Find something that makes the "appointment with self" interesting and worth showing up for...for me, I have a requirement for now, but after reading A Sand County Almanac, I may shift my focus to a daily observation point. I'll keep you posted.
For this week, make it your goal to be ACTIVE for 30 minutes total. Next week be ACTIVE for 60 minutes total. And work yourself up to 150 minutes of ACTIVE movement.
Got achy joints? I'll share this tip from one of my senior cohorts: use walking sticks. She says she's got a new lease on life since she started using them. She used to be afraid to walk because of the pain she would feel in her knees and ankles. Since using walking sticks, she's had no pain and more enjoyment of movement than ever before.
I look forward to hearing what's working for you.
Test yourself as you head out for the activity of choice. Say hello to the neighbors, "How are you today, Mr. Kastakakis?". As you pick up speed, the greeting should go more like this, "How are-----you today----Mr. ----Kata---kakis?"
Don't have 30 minutes? How about 20 minutes while rice cooks? 10 minutes while waiting for the shower? Have little ones? Bring them with you...wagons, strollers, bikes all make it easier for them to keep up and bonus: you're teaching them a great lifestyle skill!
As you warm your body, pause to stretch and breathe, probably no more than 5 minutes. When you are ready to finish, take another 5 minutes to stretch and breathe. Listen to your body. If it hurts, stop. If you suddenly have chest pain or nausea, sit or lie down for a few minutes and see if it subsides. Resume activity gently. If chest pain or nausea continues, call the doctor. Symptoms may or may not be serious (remember, you checked with your doctor already to establish an OKAY to begin lifestyle changes).
Work yourself into a regime. Look at it this way: you show up for the dentist, work, class, and church; parent-teacher conferences,weddings, funerals, bar-mitzvahs, and baptisms. Use this time to show up for yourself. Make it a date.
How am I accomplishing this? I am using the first 10-20 minutes of my day (and I'm not either an early riser or a morning person by design)to walk or bike to a place where I can weigh myself. I don't pause for coffee, shower, or makeup check. I just go (scary for those who may meet me, I know). Any pause for me is just a window to provide an escape, so out of bed and out the door I go.
Say you don't want to weigh each day, maybe instead of paper delivery, you pick it up at another locale.... maybe you just want to see the horizon each day, to watch the sun break over it...maybe there's wildlife that's just waiting to be seen in a quiet moment....who knows?
Find something that makes the "appointment with self" interesting and worth showing up for...for me, I have a requirement for now, but after reading A Sand County Almanac, I may shift my focus to a daily observation point. I'll keep you posted.
For this week, make it your goal to be ACTIVE for 30 minutes total. Next week be ACTIVE for 60 minutes total. And work yourself up to 150 minutes of ACTIVE movement.
Got achy joints? I'll share this tip from one of my senior cohorts: use walking sticks. She says she's got a new lease on life since she started using them. She used to be afraid to walk because of the pain she would feel in her knees and ankles. Since using walking sticks, she's had no pain and more enjoyment of movement than ever before.
I look forward to hearing what's working for you.
Wednesday, March 16, 2011
Week 5: Wanna Make Some Changes?
Thank you, dear readers, for your input on this journey of lifestyle change. It was brought to my attention that some of you may want to begin making small changes in your own lives, but have lacked the baseline from which I have been making my changes.
I re-read through my manual and found a few quick starting points. Of course, if you are not sure of your health status, be sure to consult with your health care provider to make sure your body can absorb changes such as reduced caloric and fat intake or more movement and increased heart rate.
Here are a few of the assumptions that I make in utilizing the tools of this program:
1)I am motivated to make changes that will have LONG TERM impact. There are no crash diets, funky foods, binging and purging, or endless workouts. I prepare and eat the same foods that I feed my family and friends. I eat 3 regular meals and if I remember, 2 snacks and drink water.
2)I am motivated to see my OVERALL trend in body mass DECREASE. I do weigh myself each day, but I do not have panic-attacks over pounds gained or lost in 24 hours or even in a week.
3)I share my successes and challenges openly so that I and others may learn how to better guide our future choices. Everyone knows something!
4) My goal is to be a healthy, active person for as many years as I have to live.
Now for the nitty gritty:
My baseline consumption of fat grams is based on a researched method to reduce body mass by 7% in 10 months (roughly consuming only 25% of calories in fat). While I am not utilizing a calorie goal at this point, for those who do, I will include that information.
Here are those guidelines.If you weigh :
Below 170 pounds, 33 grams, 1200 calories,
175-215, 42 grams, 1500 calories,
220-245, 50 grams,1800 calories,
250 and above, 55 grams, 2000 calories.
Using these guidelines, a person is expected to lose .5-1 pound per week. If it doesn't happen, don't fret. Increased activity may be the key to helping your body lose excess energy. We have not crossed that bridge yet in our classes, but a general 30 minutes of brisk walking or similar activity is recommended 5 times per week.
Additionally, try to stay as close to the recommended level of fat grams as possible as your body needs fat to function properly. If you binge one day, don't exclude the next, just stay close to the goal, each day.
Stay positive and remember that change is difficult in adult years. Give yourself credit for making adjustments and just measure and choose more carefully the next day.
On a final note, not every food item comes with a label, especially if prepared at home. Remember to use portion control and here are a couple of places to put in recipes for nutritional analysis:
http://www.mypyramid.gov/tools.html
http://ww2.dietitians.ca/public/content/eat_well_live_well/english/recipeanalyzer/recipeanalyzer.asp.
Priatna Apetita!
I re-read through my manual and found a few quick starting points. Of course, if you are not sure of your health status, be sure to consult with your health care provider to make sure your body can absorb changes such as reduced caloric and fat intake or more movement and increased heart rate.
Here are a few of the assumptions that I make in utilizing the tools of this program:
1)I am motivated to make changes that will have LONG TERM impact. There are no crash diets, funky foods, binging and purging, or endless workouts. I prepare and eat the same foods that I feed my family and friends. I eat 3 regular meals and if I remember, 2 snacks and drink water.
2)I am motivated to see my OVERALL trend in body mass DECREASE. I do weigh myself each day, but I do not have panic-attacks over pounds gained or lost in 24 hours or even in a week.
3)I share my successes and challenges openly so that I and others may learn how to better guide our future choices. Everyone knows something!
4) My goal is to be a healthy, active person for as many years as I have to live.
Now for the nitty gritty:
My baseline consumption of fat grams is based on a researched method to reduce body mass by 7% in 10 months (roughly consuming only 25% of calories in fat). While I am not utilizing a calorie goal at this point, for those who do, I will include that information.
Here are those guidelines.If you weigh :
Below 170 pounds, 33 grams, 1200 calories,
175-215, 42 grams, 1500 calories,
220-245, 50 grams,1800 calories,
250 and above, 55 grams, 2000 calories.
Using these guidelines, a person is expected to lose .5-1 pound per week. If it doesn't happen, don't fret. Increased activity may be the key to helping your body lose excess energy. We have not crossed that bridge yet in our classes, but a general 30 minutes of brisk walking or similar activity is recommended 5 times per week.
Additionally, try to stay as close to the recommended level of fat grams as possible as your body needs fat to function properly. If you binge one day, don't exclude the next, just stay close to the goal, each day.
Stay positive and remember that change is difficult in adult years. Give yourself credit for making adjustments and just measure and choose more carefully the next day.
On a final note, not every food item comes with a label, especially if prepared at home. Remember to use portion control and here are a couple of places to put in recipes for nutritional analysis:
http://www.mypyramid.gov/tools.html
http://ww2.dietitians.ca/public/content/eat_well_live_well/english/recipeanalyzer/recipeanalyzer.asp.
Priatna Apetita!
Tuesday, March 15, 2011
Week 4: There and Back Again
Just as I got my routine down, my water intake up, and my pantry properly stocked, viola--time to travel. If ever there were a lifestyle-change threat, it is this: leaving the zone which has been designed to enhance the chances of success.
In leaving home, I had to travel 4.5 hours. I left my walking routine, my scale, my precious gallons of 0% milk, and mostly, just control over when and what I ate. Almost.
A first line of defense was put into place with a cooler: sparkling water, fruit, low-fat munchables were stored in the car to ward off low-blood sugar attacks. Thankfully, we were traveling through larger towns and so at the fast-food stores, all the menu items had nutrition information. I could stay on track and have a satisfying meal. A small sandwich and chips and a drink and and I didn't fall off the wagon.
We were traveling for a basketball tournament and that meant two things: staying with friends and sitting for long periods of time. Uncertainty and fear of failure loomed over my head. What will we eat? How will I move around?
What I didn't realize is that new locations can provide a variation on a theme, or in other words, all was not lost. Far from it, in fact. One of the marvelous advantages I had not calculated was that our lodging was within walking distance of the games. Each day, sometimes four times per day, we'd be walking for 20 minutes in the fresh air. Water and fruit were easily carried in a purse and the concession stands had some acceptable choices if we were stuck over a meal-time.
Our hosts provided sumptuous eats and with my handy pocket guide, I could eat well with portion control. If I wanted to splurge on a specialty pizza, I limited myself to a slice and added salad and a beverage; I was satisfied and didn't feel as if I was on a "diet". I even had desert! (Am I sounding like a Weight Watchers commercial or what?)
What I am learning and sharing with others is that even the smallest changes such as measuring portions or changing cheese varieties can give the body what it needs without having excess to store. Moreover, it gives me tools that I can use my whole life, not just to complete "week x".
Sure, there was the return trip where, when dining with my in-laws, that I buttered my roll and added full fat sour cream to my potato...these habits are hard to break. In recording them, however, I see where fat adds up and where it doesn't.
Next time, I'll probably go for salsa and skip the butter. It's all a process.
In leaving home, I had to travel 4.5 hours. I left my walking routine, my scale, my precious gallons of 0% milk, and mostly, just control over when and what I ate. Almost.
A first line of defense was put into place with a cooler: sparkling water, fruit, low-fat munchables were stored in the car to ward off low-blood sugar attacks. Thankfully, we were traveling through larger towns and so at the fast-food stores, all the menu items had nutrition information. I could stay on track and have a satisfying meal. A small sandwich and chips and a drink and and I didn't fall off the wagon.
We were traveling for a basketball tournament and that meant two things: staying with friends and sitting for long periods of time. Uncertainty and fear of failure loomed over my head. What will we eat? How will I move around?
What I didn't realize is that new locations can provide a variation on a theme, or in other words, all was not lost. Far from it, in fact. One of the marvelous advantages I had not calculated was that our lodging was within walking distance of the games. Each day, sometimes four times per day, we'd be walking for 20 minutes in the fresh air. Water and fruit were easily carried in a purse and the concession stands had some acceptable choices if we were stuck over a meal-time.
Our hosts provided sumptuous eats and with my handy pocket guide, I could eat well with portion control. If I wanted to splurge on a specialty pizza, I limited myself to a slice and added salad and a beverage; I was satisfied and didn't feel as if I was on a "diet". I even had desert! (Am I sounding like a Weight Watchers commercial or what?)
What I am learning and sharing with others is that even the smallest changes such as measuring portions or changing cheese varieties can give the body what it needs without having excess to store. Moreover, it gives me tools that I can use my whole life, not just to complete "week x".
Sure, there was the return trip where, when dining with my in-laws, that I buttered my roll and added full fat sour cream to my potato...these habits are hard to break. In recording them, however, I see where fat adds up and where it doesn't.
Next time, I'll probably go for salsa and skip the butter. It's all a process.
Wednesday, March 9, 2011
Week 3: Small Successes, Big Rewards!
I managed to drag myself from my warm bed every day this week. This is no small feat as I am a night owl, not a morning glory.
For example, the first 30 minutes of each day started like this:
I slipped on my winter boots, parka, scarf, gloves, hat and grabbed the dog. Off we trudged through snow and cold (always around zero)up the street and into the recreation complex. I shed the boots, parka, scarf, gloves and hat and jumped (or rather carefully stepped), onto the scale. After grabbing a drink of water, I re-robe with the boots, parka, scarf, gloves, and hat and unchain the dog and walk a bit faster on the way home (I think it's slightly down hill). Back at home, now well-heated, I unwrap my scarf, take off my gloves,throw my hat, shrug the parka and kick of my boots, slumping into a chair, holding my first cup of coffee.
Daily weighing is one challenge, starting early and walking about is another. I didn't think I was making any progress as the rec room scale didn't seem to budge. Today, however, when I stepped onto the "official digital", three pounds had vanished from last week's number. I smiled.
Turns out, small changes like recording my food and limiting my fat intake, drinking more fluids, and walking each morning reduced the energy stored in my body. For me this is intellectually rewarding, but my body doesn't feel differently.
The big rewards for me is in how positive the response has been with my peers and family. If I pass on an item, no body makes a fuss. If I substitute an ingredient, hunger is still satiated. And my husband, bless his heart, if I absolutely must abstain from a killer-fat item, says, "if my wife can do it, so can I."
For example, the first 30 minutes of each day started like this:
I slipped on my winter boots, parka, scarf, gloves, hat and grabbed the dog. Off we trudged through snow and cold (always around zero)up the street and into the recreation complex. I shed the boots, parka, scarf, gloves and hat and jumped (or rather carefully stepped), onto the scale. After grabbing a drink of water, I re-robe with the boots, parka, scarf, gloves, and hat and unchain the dog and walk a bit faster on the way home (I think it's slightly down hill). Back at home, now well-heated, I unwrap my scarf, take off my gloves,throw my hat, shrug the parka and kick of my boots, slumping into a chair, holding my first cup of coffee.
Daily weighing is one challenge, starting early and walking about is another. I didn't think I was making any progress as the rec room scale didn't seem to budge. Today, however, when I stepped onto the "official digital", three pounds had vanished from last week's number. I smiled.
Turns out, small changes like recording my food and limiting my fat intake, drinking more fluids, and walking each morning reduced the energy stored in my body. For me this is intellectually rewarding, but my body doesn't feel differently.
The big rewards for me is in how positive the response has been with my peers and family. If I pass on an item, no body makes a fuss. If I substitute an ingredient, hunger is still satiated. And my husband, bless his heart, if I absolutely must abstain from a killer-fat item, says, "if my wife can do it, so can I."
Saturday, March 5, 2011
Week Two: Counting Everything
Paraphrasing the former U.S. Surgeon General, Everett Coop, "the single greatest thing we can do to improve the quality of our lives is to regulate what we eat; more than activity, health care, socio-economic status or location."
Thus, Week 2 has begun, not only journaling every item consumed, but also weighing myself daily and ensuring that not more than 55 grams of fat are eaten. 55? The number was assigned to me (everyone has their own number) according to the goals I need to meet for this program. That seems monsterous! Or it DID, until I started recording my items.
What I began to notice (handy reference guide in hand), is that aside from fresh fruits and vegetables, easy-access foods have fat. The count can seem benign until an actual serving is measured out. Suddenly even my 1% milk (4 servings per day) looks like it needs to be on the chopping block! (Thank goodness for protein-enriched skim milk, but I could do without the artificial color! Good grief.)
Standard snacks for me had been: baked or regular potato and corn chips,cheese sticks, hot chocolate, crackers, and nuts with the occassional baked good, if they were fresh. A baked good or serving of nuts could be HALF of my allowance! At that rate, it would be rice and veggies for the rest of the day!
I thought that I had been a proactive consumer with label-reading, but never recorded items to see how they were adding up. When one has an allocation, however, the label-reading can be daunting and challenging. Would I like to eat my alloted grams at breakfast, lunch, dinner, 2 snacks, or dessert? And, how do I continue to get good fiber in whole-grain foods items when they seem to have a lot of fat (albeit healthy fats) to make them palatable? How do I plan for food that is prepared for me or when I am traveling? How do I sort through advertised "healthy option foods" that offer low sugar but 17 grams of fat?
Then, a new revelation. After a quick trip to the store to stock lower-fat items, the sticker-shock hits. "Healthy" option prepared foods can be 3x or more EXPENSIVE than their counter parts. How do I continue to be budget-savvy, cook at home, feed a growing family AND meet my goals?
There were a couple of bright spots, however, in this week of challenges. Firstly, I don't own a scale, so I walk to a community rec room each morning to complete my weight-tracking. It gives me wake-up time to myself, the dog gets a walk,and I get my 30 minutes of activity in before it's required. Secondly, York peppermint patties are my new friend! With a measly 2.5 grams of fat per bar, I can enjoy some chocolate with my coffee and still have room for an actual meal :-).
Thus, Week 2 has begun, not only journaling every item consumed, but also weighing myself daily and ensuring that not more than 55 grams of fat are eaten. 55? The number was assigned to me (everyone has their own number) according to the goals I need to meet for this program. That seems monsterous! Or it DID, until I started recording my items.
What I began to notice (handy reference guide in hand), is that aside from fresh fruits and vegetables, easy-access foods have fat. The count can seem benign until an actual serving is measured out. Suddenly even my 1% milk (4 servings per day) looks like it needs to be on the chopping block! (Thank goodness for protein-enriched skim milk, but I could do without the artificial color! Good grief.)
Standard snacks for me had been: baked or regular potato and corn chips,cheese sticks, hot chocolate, crackers, and nuts with the occassional baked good, if they were fresh. A baked good or serving of nuts could be HALF of my allowance! At that rate, it would be rice and veggies for the rest of the day!
I thought that I had been a proactive consumer with label-reading, but never recorded items to see how they were adding up. When one has an allocation, however, the label-reading can be daunting and challenging. Would I like to eat my alloted grams at breakfast, lunch, dinner, 2 snacks, or dessert? And, how do I continue to get good fiber in whole-grain foods items when they seem to have a lot of fat (albeit healthy fats) to make them palatable? How do I plan for food that is prepared for me or when I am traveling? How do I sort through advertised "healthy option foods" that offer low sugar but 17 grams of fat?
Then, a new revelation. After a quick trip to the store to stock lower-fat items, the sticker-shock hits. "Healthy" option prepared foods can be 3x or more EXPENSIVE than their counter parts. How do I continue to be budget-savvy, cook at home, feed a growing family AND meet my goals?
There were a couple of bright spots, however, in this week of challenges. Firstly, I don't own a scale, so I walk to a community rec room each morning to complete my weight-tracking. It gives me wake-up time to myself, the dog gets a walk,and I get my 30 minutes of activity in before it's required. Secondly, York peppermint patties are my new friend! With a measly 2.5 grams of fat per bar, I can enjoy some chocolate with my coffee and still have room for an actual meal :-).
Wednesday, February 23, 2011
Week 1: The Meet and Greet
You would have thought that I had walked into happy hour as I rushed into the hospital foyer. People laughing, talking, weighing in, getting blood pressure cuffs off of their winter layers, coats lying on chairs and others filing into the meeting room.
I can't remember a lifestyle-change class ever being so chipper.I took it as the first positive sign of the next four weeks, four months and eventually 10 month program. Nothing drastic and everything positive was happening here: slow, consistent changes, thoughtful planning, and mindful living. A wide spectrum of participants: male, female, 20, 30, 40, 50, 60, and 70 somethings sitting side by side, and participating in the class discussion kept it lively.
As part of a larger national effort, this program has had a 58% decrease in Type 2 Diabetes on-set in the participants. Additionally the lifestyle choices that affect diabetes also affect cardiovascular health. Turns out, small changes over long periods of time tend to produce better results than big changes in a short period of time. There's lots of coaching, options to participate, and mostly, help getting up and staying on track.
I think for me, the most positive aspect is that in a small community, most of us know and care for each other to varying degrees. When someone falls ill or dies, the impact is felt widely. Conversely, with this proactive program of health, when many of us (46 to date!)are making small changes, our lifestyles will rub off on others and we can gather together to enjoy our vitality rather than funeral sandwiches.
Homework this week: journal our eating habits.
Stay tuned!
I can't remember a lifestyle-change class ever being so chipper.I took it as the first positive sign of the next four weeks, four months and eventually 10 month program. Nothing drastic and everything positive was happening here: slow, consistent changes, thoughtful planning, and mindful living. A wide spectrum of participants: male, female, 20, 30, 40, 50, 60, and 70 somethings sitting side by side, and participating in the class discussion kept it lively.
As part of a larger national effort, this program has had a 58% decrease in Type 2 Diabetes on-set in the participants. Additionally the lifestyle choices that affect diabetes also affect cardiovascular health. Turns out, small changes over long periods of time tend to produce better results than big changes in a short period of time. There's lots of coaching, options to participate, and mostly, help getting up and staying on track.
I think for me, the most positive aspect is that in a small community, most of us know and care for each other to varying degrees. When someone falls ill or dies, the impact is felt widely. Conversely, with this proactive program of health, when many of us (46 to date!)are making small changes, our lifestyles will rub off on others and we can gather together to enjoy our vitality rather than funeral sandwiches.
Homework this week: journal our eating habits.
Stay tuned!
Tuesday, February 15, 2011
Adventures in Rural Health Care: The Assessment
I was fortunate to be raised in a rural Montana community that had a full-service hospital, but my family was more holistically minded. Colds received liquids and sleep, nausea prompted cups of sarsaparilla tea, and unless something was broken or gaping, all wounds were managed at home. Vaporizers, no sugar-based foods, and lots of play time OUTSIDE were the norms at home. My mother raised two boys and three girls in this fashion and we were rarely sick save for the mandatory two weeks out for chicken pox.
I wish I could have continued this approach in my grown-up life. I have since set up household in that hometown community with my husband and our part-time kids. Thanks to health insurance, I visit my provider for routine check-ups, but little else. Sugar, ever absent in my childhood, is readily used for baked goods and coffee and hidden in so many innocent things like crackers. Outdoor play has been replaced by committee meetings, anaerobic and often sedentary work activity, and housekeeping.
At thirty-something, I began to look at overall quality of life as well as my desire to bear children. I got some blood work and measurements to begin a baseline evaluation. "Sure", I thought, "I'm a little out of shape and a bit overweight, but probably not at risk for anything serious." Turns out I'm more than NOT IN SHAPE, I exhibit risk factors for diabetes and cardiovascular disease. Heavy sigh.
The good news is that I'm not alone. Many rural women are in the same boat. The even better news is that some sharp providers in our community have received a year-long grant to assist individuals, men and women, in reducing our risk factors for the above-named diseases. They will do this through assessing our current conditions and then helping us change pieces of our lifestyle through exercise, education, and coaching.
I'll learn later this week whether I've made it "in" to the group. I hope so.
It's a new commitment and I'm sure we'll learn a lot and be challenged in new ways, but it's a good challenge with implications for a healthier, more productive life. I'm excited and nervous, but I'd like to share the journey and the things I learn.
Will you join me?
For more information on the unique challenges of rural women, read here:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447114/
I wish I could have continued this approach in my grown-up life. I have since set up household in that hometown community with my husband and our part-time kids. Thanks to health insurance, I visit my provider for routine check-ups, but little else. Sugar, ever absent in my childhood, is readily used for baked goods and coffee and hidden in so many innocent things like crackers. Outdoor play has been replaced by committee meetings, anaerobic and often sedentary work activity, and housekeeping.
At thirty-something, I began to look at overall quality of life as well as my desire to bear children. I got some blood work and measurements to begin a baseline evaluation. "Sure", I thought, "I'm a little out of shape and a bit overweight, but probably not at risk for anything serious." Turns out I'm more than NOT IN SHAPE, I exhibit risk factors for diabetes and cardiovascular disease. Heavy sigh.
The good news is that I'm not alone. Many rural women are in the same boat. The even better news is that some sharp providers in our community have received a year-long grant to assist individuals, men and women, in reducing our risk factors for the above-named diseases. They will do this through assessing our current conditions and then helping us change pieces of our lifestyle through exercise, education, and coaching.
I'll learn later this week whether I've made it "in" to the group. I hope so.
It's a new commitment and I'm sure we'll learn a lot and be challenged in new ways, but it's a good challenge with implications for a healthier, more productive life. I'm excited and nervous, but I'd like to share the journey and the things I learn.
Will you join me?
For more information on the unique challenges of rural women, read here:
http://www.ncbi.nlm.nih.gov/pmc/articles/PMC1447114/
Wednesday, November 24, 2010
November to Remember: Thankfulness, In Spite of It All
History in the United States shows some gruesome detail. In summary, a lot of new-comers slaughtered existing inhabitants AND WERE THANKFUL.
In all fairness to WORLD history, this is generally how it has been done. Being threatened with survival (think in broad terms on this one), persecuted, starved, enslaved, or overtaken, one group heads for another spot to squat. (My personal ancestors, for example, were persecuted for some 700 years, so they eventually with the help of modern transportation, left for another locale. Those who stayed were killed, starved, taxed to pieces, or raped almost out of existence, but not quite.)
It's a paradox often repeated on the planet. Distain the life you are subjected to, leave for another spot and subject others to you. I do not personally condone this pattern, but I do understand how it happens in every generation. If each of us were to carefully trace our roots, somebody in our tree has promoted or protected their interests and it wasn't for free. This can happen on many levels, a physical, emotional, mental or spiritual death are equal killers. Terrible, nay, unimaginable things have happened to many people over many years; they are still occuring today all over the world, even as I write.
After World War II, a motto arose that said, "Never Again." World genocide watch groups, socio-economic promotion coalitions, and even school handbooks say, "NEVER". Yet, time and again and with the supervision of many onlookers, newly minted victims can be tallied daily. Why?
The nanny/parent in me looks around and says, "use your words." In a world so saturated with media, we fail to communicate the essential parts of ourselves that reveal dark motive. "I'm scared. I'm insecure. I'm threatened by you. I'm hungry. I'm oppressed. I am in pain. I need more than I have." More importanly spoken words would be, "I have the ability to harm you, just like you have the ability to harm me."
History repeats itself because we neglect to identify, in ourselves those things which motivated our ancestors to harm others. "We" are not "them". "We" would never do such things. "They" were awful, terrible tyrrants. "We" are good, wholesome, holistic, attunded citizens.
I urge you. Take a look again. Do not lose heart when you do.
There is hope. Upon learning of the atrocities that did occur on the foundation of any nation or nation-state, however, grieving can occur.Whether we have experience or empathize with persecution, we can resonate with a number of less-than associations: loss, unfairness, inequality, racism, sexism, ethnic cleansing, powerlessness,and pain.
Grieving brings release. Release brings healing. Healing brings wholeness and the potential to start anew, right where we are. Let us, in this season, not only be truth-tellers, but healers; not only historians, but moral teachers; not only be victims, but over-comers.
Today, and in conclusion of this November to Remember, I am thankful that in our lives and in this time, if we choose it to be, another, less deadly path is possible.
In all fairness to WORLD history, this is generally how it has been done. Being threatened with survival (think in broad terms on this one), persecuted, starved, enslaved, or overtaken, one group heads for another spot to squat. (My personal ancestors, for example, were persecuted for some 700 years, so they eventually with the help of modern transportation, left for another locale. Those who stayed were killed, starved, taxed to pieces, or raped almost out of existence, but not quite.)
It's a paradox often repeated on the planet. Distain the life you are subjected to, leave for another spot and subject others to you. I do not personally condone this pattern, but I do understand how it happens in every generation. If each of us were to carefully trace our roots, somebody in our tree has promoted or protected their interests and it wasn't for free. This can happen on many levels, a physical, emotional, mental or spiritual death are equal killers. Terrible, nay, unimaginable things have happened to many people over many years; they are still occuring today all over the world, even as I write.
After World War II, a motto arose that said, "Never Again." World genocide watch groups, socio-economic promotion coalitions, and even school handbooks say, "NEVER". Yet, time and again and with the supervision of many onlookers, newly minted victims can be tallied daily. Why?
The nanny/parent in me looks around and says, "use your words." In a world so saturated with media, we fail to communicate the essential parts of ourselves that reveal dark motive. "I'm scared. I'm insecure. I'm threatened by you. I'm hungry. I'm oppressed. I am in pain. I need more than I have." More importanly spoken words would be, "I have the ability to harm you, just like you have the ability to harm me."
History repeats itself because we neglect to identify, in ourselves those things which motivated our ancestors to harm others. "We" are not "them". "We" would never do such things. "They" were awful, terrible tyrrants. "We" are good, wholesome, holistic, attunded citizens.
I urge you. Take a look again. Do not lose heart when you do.
There is hope. Upon learning of the atrocities that did occur on the foundation of any nation or nation-state, however, grieving can occur.Whether we have experience or empathize with persecution, we can resonate with a number of less-than associations: loss, unfairness, inequality, racism, sexism, ethnic cleansing, powerlessness,and pain.
Grieving brings release. Release brings healing. Healing brings wholeness and the potential to start anew, right where we are. Let us, in this season, not only be truth-tellers, but healers; not only historians, but moral teachers; not only be victims, but over-comers.
Today, and in conclusion of this November to Remember, I am thankful that in our lives and in this time, if we choose it to be, another, less deadly path is possible.
Monday, November 22, 2010
November to Remember: Out of the Mouths of Babes
It all started quite innocently in the living room. Sitting around the fire after a late lunch of soup and sandwich, we started playing "Twenty Questions". My mother introduced the idea and we played a few rounds until she told us we'd play for the most difficult answer of all time. We DID guess it, but it was very clever: hole.
Next up was the thirteen-year-old, who has discovered that it pays great dividends to be clever. We had deduced from the yes-no answers that his object was an animal. When my mother guessed through the dog, cat, people, horse, and chickens, she felt stumped and quipped, "is it the other horse?!" At which point my teenager yelled, "Yes!". We had a hysterical laugh over that one, beings that there WERE two horses in the round pen that day.
*****
My four-year-old nephew was visiting his Gramma's house on Saturday. Her husband had the intrastate football rivalry game on, so they had a small chat about the different colored uniforms and the object of the game. Gramma tactfully stated that she liked one team, while my brother favored the other. After a bit, Grandmother asked which team my nephew liked. Without so much as a pause, he said, "I like the black and white ones," (the referees).
So much for building brand loyalty on that day!
*****
Today I am thankful that the mouths of babes can tell us what their eyes, ears, nose, and skin observes, that often, completely escapes me otherwise!
Next up was the thirteen-year-old, who has discovered that it pays great dividends to be clever. We had deduced from the yes-no answers that his object was an animal. When my mother guessed through the dog, cat, people, horse, and chickens, she felt stumped and quipped, "is it the other horse?!" At which point my teenager yelled, "Yes!". We had a hysterical laugh over that one, beings that there WERE two horses in the round pen that day.
*****
My four-year-old nephew was visiting his Gramma's house on Saturday. Her husband had the intrastate football rivalry game on, so they had a small chat about the different colored uniforms and the object of the game. Gramma tactfully stated that she liked one team, while my brother favored the other. After a bit, Grandmother asked which team my nephew liked. Without so much as a pause, he said, "I like the black and white ones," (the referees).
So much for building brand loyalty on that day!
*****
Today I am thankful that the mouths of babes can tell us what their eyes, ears, nose, and skin observes, that often, completely escapes me otherwise!
Saturday, November 20, 2010
November to Remember: All My Children
In my life, I have co-parented fourteen children. When I arrived in their homes, they were of the ages from infant to fourteen. They came from the east and the the north and places in between. Some had impeccable manners others had imaginations most adults couldn't cultivate with any amount of practice or education.
They came from parents with education, work ethic, power, creativity, ingenuity, and a broad world view. The homes in which we played were modest or extravagant and held large gatherings or none at all.
These children have been (and continue to be) my teachers. They taught me about the importance of snuggling and snacking; making a huge mess and not caring; timing and "showing up". They broke me into the rigors of menu planning, daily laundry,chicken pox and potty training. They invited me into their secret hiding spots, showed me their treasures, and offered their hearts. Often they taught me about quick response time; I have lightning reflexes when it comes to falling objects and small people.
They reminded me that I could read all the parenting books on the shelf and still not "get it". I was helpless to protect them from a bad day at school, insecurities, or an ear infection. I could however, provide a warm, safe place for them to recover from such disasters, even if such a place was my lap.
Now I am a "step" closer. I have three beautiful, bright, and loving teenagers in my life. They eat the food I prepare (mostly), pick up their socks, answer my calls and texts, and gently remind me of their family traditions.
Today, I am thankful for all of the children whom brought me into their hearts. I know they will always be in mine.
They came from parents with education, work ethic, power, creativity, ingenuity, and a broad world view. The homes in which we played were modest or extravagant and held large gatherings or none at all.
These children have been (and continue to be) my teachers. They taught me about the importance of snuggling and snacking; making a huge mess and not caring; timing and "showing up". They broke me into the rigors of menu planning, daily laundry,chicken pox and potty training. They invited me into their secret hiding spots, showed me their treasures, and offered their hearts. Often they taught me about quick response time; I have lightning reflexes when it comes to falling objects and small people.
They reminded me that I could read all the parenting books on the shelf and still not "get it". I was helpless to protect them from a bad day at school, insecurities, or an ear infection. I could however, provide a warm, safe place for them to recover from such disasters, even if such a place was my lap.
Now I am a "step" closer. I have three beautiful, bright, and loving teenagers in my life. They eat the food I prepare (mostly), pick up their socks, answer my calls and texts, and gently remind me of their family traditions.
Today, I am thankful for all of the children whom brought me into their hearts. I know they will always be in mine.
Friday, November 19, 2010
November to Remember: Early Riser
If you took a poll to see whom in my family would be the first to rise in the morning, I would come in dead last.
I have nothing against the wee hours. When I AM up before dawn, I enjoy the peace, fresh air, the transition from dark to light, the snow geese migrating or the elk bugling. I think that the sight, sound, and aroma of freshly brewing coffee is one of life's greatest pleasures. Hugging sleepy, bed-head kids as they stumble out of their rooms is gentle and loving. I can even crack a smile and speak sweetly.
I do prefer, however, the long, uninterrupted, nocturne. Deep in warm blankets, soft pillows and a firm, but not too firm bed I lie, almost as if in infancy. I have vivid dreams and complete relaxation, comfort and rest.
The winter morning does arrive and I am called, against my will-to-sleep, to the obligations of work and home. I must crawl out of my cocoon and step on the cold floor, put on glasses and layers of clothing only to discover...someone has made a fire and coffee awaits me in my mug.
Today I am thankful that I married my sleep-opposite and that it is his pure delight to rise and prepare the morning environment. My transition has been made easier by not having to answer to either an annoying alarm clock or cold house.
I have nothing against the wee hours. When I AM up before dawn, I enjoy the peace, fresh air, the transition from dark to light, the snow geese migrating or the elk bugling. I think that the sight, sound, and aroma of freshly brewing coffee is one of life's greatest pleasures. Hugging sleepy, bed-head kids as they stumble out of their rooms is gentle and loving. I can even crack a smile and speak sweetly.
I do prefer, however, the long, uninterrupted, nocturne. Deep in warm blankets, soft pillows and a firm, but not too firm bed I lie, almost as if in infancy. I have vivid dreams and complete relaxation, comfort and rest.
The winter morning does arrive and I am called, against my will-to-sleep, to the obligations of work and home. I must crawl out of my cocoon and step on the cold floor, put on glasses and layers of clothing only to discover...someone has made a fire and coffee awaits me in my mug.
Today I am thankful that I married my sleep-opposite and that it is his pure delight to rise and prepare the morning environment. My transition has been made easier by not having to answer to either an annoying alarm clock or cold house.
Thursday, November 18, 2010
November to Remember: Community Events
The fresh, sweet scent of pine boughs washed over me as I pulled open the door to the parish hall. Down below, a golden light shone on the steps. As I descended into the mass of children, grandparents, singletons, youth and marrieds, I saw lots of fingers being licked clean of icing. Women at one table tied knots in a fleece for a community blanket drive. Men stood watch over the hammers and staples, glue guns, and catching the occasional toddler with yet ANOTHER cookie.
The community advent wreath-making event is a special time of year. Since advent falls just after Thanksgiving, St. Joseph's wanted to be sure homes were set up and ready to roll with their candles and pine boughs BEFORE the bedlam of the winter holiday season. I love this time of helping hold candles, eating sugar cookies,and visiting with people I rarely see otherwise. Everyone is happy, save for the sugar- cookie-raiding toddler who was intercepted by a doting dad.
In a world SO divided by economics, geography, political ideology, and even religious doctrine, on this night, we gather together to ready for two things. As Nordic descendants, we follow the practice of our ancestors in marking the time until the sun returns, candles lit in order from being darker in color to lighter. We remember their long-suffering in the cold, dark north (and are SO glad they chose to migrate west and south to the 49th parallel). As Christians, we adapt this practice to anticipate the celebration of the birth of the Messiah at Christmas (which falls, curiously enough, very near the winter solstice--purely symbolic, I assure you).
On this night, we share our wealth, a location, faith that the sun will return, and forget how we voted. We hold one another's children, prepare gifts for the less fortunate, volunteer our time to set up or tear down, bake, or harvest boughs. We move in patterns that would indicate we share one big house as a family.
Today I am thankful that I live in a population that still practices being a community.
The community advent wreath-making event is a special time of year. Since advent falls just after Thanksgiving, St. Joseph's wanted to be sure homes were set up and ready to roll with their candles and pine boughs BEFORE the bedlam of the winter holiday season. I love this time of helping hold candles, eating sugar cookies,and visiting with people I rarely see otherwise. Everyone is happy, save for the sugar- cookie-raiding toddler who was intercepted by a doting dad.
In a world SO divided by economics, geography, political ideology, and even religious doctrine, on this night, we gather together to ready for two things. As Nordic descendants, we follow the practice of our ancestors in marking the time until the sun returns, candles lit in order from being darker in color to lighter. We remember their long-suffering in the cold, dark north (and are SO glad they chose to migrate west and south to the 49th parallel). As Christians, we adapt this practice to anticipate the celebration of the birth of the Messiah at Christmas (which falls, curiously enough, very near the winter solstice--purely symbolic, I assure you).
On this night, we share our wealth, a location, faith that the sun will return, and forget how we voted. We hold one another's children, prepare gifts for the less fortunate, volunteer our time to set up or tear down, bake, or harvest boughs. We move in patterns that would indicate we share one big house as a family.
Today I am thankful that I live in a population that still practices being a community.
Wednesday, November 17, 2010
November to Remember: Citizenship Acts
Over large cups of hot chocolate stacked with whipped cream, I sat huddled (only because it's 10 degrees outside) with my American Legion Auxiliary members for our monthly meeting.
We reviewed the past months' activities. Recently we had decorated and attended the Legion Veteran's Day dinner, helped raise money for the community building, and gave donations to state organizations to help veterans in rural and urban areas. We maintained and checked out hospital equipment to those recovering from surgeries,and planned Christmas gifts to veteran's widows whom are shut in this winter. As we look to the future, we will award a high school scholarship for Outstanding Senior Girl and plan to send several young women to the Montana Girls State program in Helena, our state capitol, this next summer. We're most excited about connecting with Girls State alumni in the new year.
Today I am thankful that there are women (and men in the American Legion) who recognize the importance of being an active citizen in a democracy. I am thankful that they give up their lunch hours, 4th of July BBQs and warm living rooms to meet, raise money for community and youth events, and serve veterans and their families. They put out and pick up grave markers, sell poppies, and replace flags; send sympathy and get well cards and encourage people to participate in elections.
My grandfather served in the Pacific in WWII and our family has always emphasized public participation. Democracy in practice is far from perfect,in fact it's down right messy most days.It's the ONLY form of government, however, that gives its citizens the most OPPORTUNITY to participate.
Our service, should we choose to engage, doesn't often cost us our lives or limbs, state of mind or marriages. It MAY cost us some time, a few headaches, a few dollars, some consideration, or even a gesture of shaking some one's hand. These large and small acts of gratitude, our service and actions, honor all the blood that was shed in hopes of a better future for every generation.
We reviewed the past months' activities. Recently we had decorated and attended the Legion Veteran's Day dinner, helped raise money for the community building, and gave donations to state organizations to help veterans in rural and urban areas. We maintained and checked out hospital equipment to those recovering from surgeries,and planned Christmas gifts to veteran's widows whom are shut in this winter. As we look to the future, we will award a high school scholarship for Outstanding Senior Girl and plan to send several young women to the Montana Girls State program in Helena, our state capitol, this next summer. We're most excited about connecting with Girls State alumni in the new year.
Today I am thankful that there are women (and men in the American Legion) who recognize the importance of being an active citizen in a democracy. I am thankful that they give up their lunch hours, 4th of July BBQs and warm living rooms to meet, raise money for community and youth events, and serve veterans and their families. They put out and pick up grave markers, sell poppies, and replace flags; send sympathy and get well cards and encourage people to participate in elections.
My grandfather served in the Pacific in WWII and our family has always emphasized public participation. Democracy in practice is far from perfect,in fact it's down right messy most days.It's the ONLY form of government, however, that gives its citizens the most OPPORTUNITY to participate.
Our service, should we choose to engage, doesn't often cost us our lives or limbs, state of mind or marriages. It MAY cost us some time, a few headaches, a few dollars, some consideration, or even a gesture of shaking some one's hand. These large and small acts of gratitude, our service and actions, honor all the blood that was shed in hopes of a better future for every generation.
Tuesday, November 16, 2010
November to Remember: Comforts of Heat
Sixty to one hundred-mile an hour winds are bearing down on the east slope of the Rocky Mountains today. They promise rain, snow, sleet and all of it sticking and freezing. Horse corral panels (100 pounds) are lifting and gliding on a nearby ranch.I can feel where I need to glaze the windows in my 100-year old house. I can see the dog finally has wised up to using his house and the chickens and cat are nowhere to be seen. I can smell fresh air and moisture nearby.
Sure the house is chilly at 58 degress, but I'll be gone for the day. I dash for my towel as I leave the steamy shower, but in five minutes my hair is dried and under a beanie for the day (read into this, it is TIME for a haircut). Slippers separate me from cold floors, and layers of clothing separate my body heat from cool air that wishes to whisk it away.
Today I am thankful for natural resource exploration and development.Natural gas heats my house when I am away, warms my shower water and cooks my breakfast of sizzling bacon and eggs and whole grain pancakes. It also bakes cinnamon rolls for me to pack into my husband's provisions. I have electricity to wash and dry my clothes, read, and to see to do my tasks on dark winter mornings. Chopped wood will keep me cozy and in good company as I drink my hot chocolate tonite before bed. Fuel runs my car and heats my legs on the way to work.
It is a good time to be alive and warm in the north country.
Sure the house is chilly at 58 degress, but I'll be gone for the day. I dash for my towel as I leave the steamy shower, but in five minutes my hair is dried and under a beanie for the day (read into this, it is TIME for a haircut). Slippers separate me from cold floors, and layers of clothing separate my body heat from cool air that wishes to whisk it away.
Today I am thankful for natural resource exploration and development.Natural gas heats my house when I am away, warms my shower water and cooks my breakfast of sizzling bacon and eggs and whole grain pancakes. It also bakes cinnamon rolls for me to pack into my husband's provisions. I have electricity to wash and dry my clothes, read, and to see to do my tasks on dark winter mornings. Chopped wood will keep me cozy and in good company as I drink my hot chocolate tonite before bed. Fuel runs my car and heats my legs on the way to work.
It is a good time to be alive and warm in the north country.
Monday, November 15, 2010
November to Remember: My birthday
Today is my birthday. As of 7.35pm tonite, I will have been breathing a mix of essential gasses for thirty-six years, give or take the brief fainting spell in second grade.
It's been a tremendous year of events. I kept a day job, dropped a night job. Mother got married, I moved out. My steady date asked me to marry him, I moved in after my honeymoon. I had co-parented fourteen children, now I am a parent, if only in steps. I had an apartment, now I have a mortgage. I had no animals, now I have seven chickens (two in retirement), a dog, a cat, and three horses and all the accompanying tack, feed,shavings and delicious, fresh eggs that accompany such ventures.
I could have NEVER predicted how different my life has become in a short year. I am incredibly happy, content on most days, and head over heals in love with my family.
Today I am thankful that sometimes life gives us GOOD surprises.
It's been a tremendous year of events. I kept a day job, dropped a night job. Mother got married, I moved out. My steady date asked me to marry him, I moved in after my honeymoon. I had co-parented fourteen children, now I am a parent, if only in steps. I had an apartment, now I have a mortgage. I had no animals, now I have seven chickens (two in retirement), a dog, a cat, and three horses and all the accompanying tack, feed,shavings and delicious, fresh eggs that accompany such ventures.
I could have NEVER predicted how different my life has become in a short year. I am incredibly happy, content on most days, and head over heals in love with my family.
Today I am thankful that sometimes life gives us GOOD surprises.
Saturday, November 13, 2010
November to Remember: Mixed Blessings
I have a nephew with a narcotic addiction. He's 15 and has struggled since he was about 10. He is a frequent user and is tested at school four times per week and in counseling, youth court, and at the doctor more days than not. One may think that perhaps his physical circumstances have been challenging, but in fact, he's had every available "hierarchy of needs" resource, in spades.
His is a condition, in my estimation, is in fact one of a very broken heart. You see, his mother died of prescription drug overdose when he was just a toddler. He has been in the care of his doting grandparents since. It's no substitution for a mom, however dysfunctional. The pain seems so deep he's unable to detect it, except in random outbursts of rage and breaking things. Including his grandparents' heart.
In this month, I am thankful for this opportunity to be part of a family that rallies on his behalf. I am thankful for places that support healing and recovery, sobriety and wholeness.
I am thankful that I am learning to be open to how and to whom and when healing occurs. My nephew's addiction is an indicator of something systemic in the family, so I'm anticipating holistic change. I am thankful for Jehovah Rophi, "God heals."
His is a condition, in my estimation, is in fact one of a very broken heart. You see, his mother died of prescription drug overdose when he was just a toddler. He has been in the care of his doting grandparents since. It's no substitution for a mom, however dysfunctional. The pain seems so deep he's unable to detect it, except in random outbursts of rage and breaking things. Including his grandparents' heart.
In this month, I am thankful for this opportunity to be part of a family that rallies on his behalf. I am thankful for places that support healing and recovery, sobriety and wholeness.
I am thankful that I am learning to be open to how and to whom and when healing occurs. My nephew's addiction is an indicator of something systemic in the family, so I'm anticipating holistic change. I am thankful for Jehovah Rophi, "God heals."
Wednesday, November 10, 2010
November to Remember: Friends We Haven't Met
There is a sign at an old coffee shop across the mountains that reads, "There are no strangers here, only friends we haven't met." My mother and I had a rare dinner out last night and experienced this adage.
Married life keeps us happily occupied, but there's nothing quite as pleasurable as a leisurely girl-chat evening, complete with chocolate cake. While we were finishing our last morsels, a couple had come in across the dining room. My mother and they had been exchanging puzzling glances for a few moments. Not being shy, my mother finally says, rather loudly, "do you know me?!"
After a few, "where are you from, do you have family here?" questions, they made a connection. As is turned out, the lovely couple was from Alberta, Canada, and the husband had bumped into my mother in a fast food joint in Helena, MT last year. They had only a few pleasant exchanges then and nothing since. At the time, my mother had met their five lovely little girls, all cheery and well-behaved and under the age of ten (these traits often capture my mother's attention). The couple was in my small town on a "marriage retreat" for a few days, spending quality time apart from their little ones whom were busy with cousins.
What ensued was the joining of our tables. As we drank coffee, they ate their dinner. We had the most amazing conversations on life, family, values, schooling, love languages and faith. We all left the table with light and life, having spent an evening making friends and connections. It almost felt as if we had known each other for many years prior, so rich was the tone of our exchange.
I am thankful for opportunities to move outside of what we know to WHO we could know. As my mother says, "It never hurts to say hello!"
Indeed.
Married life keeps us happily occupied, but there's nothing quite as pleasurable as a leisurely girl-chat evening, complete with chocolate cake. While we were finishing our last morsels, a couple had come in across the dining room. My mother and they had been exchanging puzzling glances for a few moments. Not being shy, my mother finally says, rather loudly, "do you know me?!"
After a few, "where are you from, do you have family here?" questions, they made a connection. As is turned out, the lovely couple was from Alberta, Canada, and the husband had bumped into my mother in a fast food joint in Helena, MT last year. They had only a few pleasant exchanges then and nothing since. At the time, my mother had met their five lovely little girls, all cheery and well-behaved and under the age of ten (these traits often capture my mother's attention). The couple was in my small town on a "marriage retreat" for a few days, spending quality time apart from their little ones whom were busy with cousins.
What ensued was the joining of our tables. As we drank coffee, they ate their dinner. We had the most amazing conversations on life, family, values, schooling, love languages and faith. We all left the table with light and life, having spent an evening making friends and connections. It almost felt as if we had known each other for many years prior, so rich was the tone of our exchange.
I am thankful for opportunities to move outside of what we know to WHO we could know. As my mother says, "It never hurts to say hello!"
Indeed.
Monday, November 8, 2010
November to Remember: Recreation
It was a weekend of all things outside of the house. Friday night was a road trip for a junior high basketball game. Saturday was a road trip for a football playoff game with stops at a hot springs and dinner with the college student. Sunday was a time of study and fellowship, raking leaves, collecting eggs, baking and cooking,and laundry, all while the men hunted and worked.
My grandparents did not have this many options on their weekends, and I know my parents rarely did. I am thankful to have a life that allows me options either to relax or not, to associate or abstain, to prepare for the week ahead or let the week arrive at its own pace.
In a world where many toil day and night, run for cover or have to immigrate, keep watch at night or rise early to haul water for miles,scrounge for shelter amidst rubble, water, and turned over cities, I realize that leisure IS a luxury not a right. I am thankful for the days where I do have options on how to spend my time and that most of them are actually quite enjoyable!
My grandparents did not have this many options on their weekends, and I know my parents rarely did. I am thankful to have a life that allows me options either to relax or not, to associate or abstain, to prepare for the week ahead or let the week arrive at its own pace.
In a world where many toil day and night, run for cover or have to immigrate, keep watch at night or rise early to haul water for miles,scrounge for shelter amidst rubble, water, and turned over cities, I realize that leisure IS a luxury not a right. I am thankful for the days where I do have options on how to spend my time and that most of them are actually quite enjoyable!
Friday, November 5, 2010
November to Remember: The Paradox of Choice
The United States is the envy of the world because of the number of options we have to choose from on a given day. Think about the aisles of any market you enter and the sheer variety of: toilet paper, chewing gum, cleaners, boxed cereal, pasta forms, fresh goods, freezers, t-shirts, pencils, towels, screwdrivers and beach towels. For those of us who have been raised in this country, we often look up and down and STILL can't find something that suits us. For those of us born in developing nations, we look up and down the aisle spending hours choosing, or walk away; the task is too daunting.
Even if I could find the product I wanted, would it be the right price? If it was the right price, would I need to check for a list of substances recently discovered to cause illness, deformity, or poor water quality? If it met those criteria, am I certain that the shop across town doesn't have a better price? My criteria continue to grow and argue with one another. I'm running out of time and just need a shampoo that will clean my hair, refresh my emotional well-being,take care of the environments and equal exchange farmers and give me rockstar confidence.
I make my selection, but on the way home, I wonder, was that the right thing to do? Should I just lather up with a bar of soap and send my extra income to UNICEF? Such is the LUXURY of being a citizen with expendable income in the United States. Yet, increasingly research shows that myself and others are less content, less satisfied, and less happy even as more and more options (how ever beneficial or negligible) are presented to us.
As it turns out, someone has studied this. In his book, "The Paradox of Choice: Why More is Less", Barry Schwartz tests human satisfaction with making a choice between few or many options. The science shows that the more we have to choose from, the less content we are with the choice we make. Additionally, we begin to NOT make choices, rather abandoning the process, when it seems too daunting to sort it all out. Great discontent and unhappiness follows quickly behind it all.
It's an informative read, especially for citizens of a pro-consumer culture, but I took away a simple discipline for any choice I need to make. Given any array of options, I give myself three and choose one. Despite how it feels to be in a downturn economy, if I have a roof, some food, some heat, some clothes, some CLEAN water or heck, just 3 out of 5, I have more than most of the world has on a daily basis. If I counted my spare change jar, I have a week's wages of most developing countries' families. Why lose sanity over whether to buy Starbuck's, Seattle's Best, Dunkin' Donuts or Eight O'Clock in whole, espresso grind, drip grind, or percolator grind, roasted to the best French, breakfast, or tropical morning standards? It's absurd. I choose cheaply and leave quickly.
Today I am thankful for the abundance that my life in this time and place offers AND that I am encouraged to discipline myself to be content in all circumstances.
Even if I could find the product I wanted, would it be the right price? If it was the right price, would I need to check for a list of substances recently discovered to cause illness, deformity, or poor water quality? If it met those criteria, am I certain that the shop across town doesn't have a better price? My criteria continue to grow and argue with one another. I'm running out of time and just need a shampoo that will clean my hair, refresh my emotional well-being,take care of the environments and equal exchange farmers and give me rockstar confidence.
I make my selection, but on the way home, I wonder, was that the right thing to do? Should I just lather up with a bar of soap and send my extra income to UNICEF? Such is the LUXURY of being a citizen with expendable income in the United States. Yet, increasingly research shows that myself and others are less content, less satisfied, and less happy even as more and more options (how ever beneficial or negligible) are presented to us.
As it turns out, someone has studied this. In his book, "The Paradox of Choice: Why More is Less", Barry Schwartz tests human satisfaction with making a choice between few or many options. The science shows that the more we have to choose from, the less content we are with the choice we make. Additionally, we begin to NOT make choices, rather abandoning the process, when it seems too daunting to sort it all out. Great discontent and unhappiness follows quickly behind it all.
It's an informative read, especially for citizens of a pro-consumer culture, but I took away a simple discipline for any choice I need to make. Given any array of options, I give myself three and choose one. Despite how it feels to be in a downturn economy, if I have a roof, some food, some heat, some clothes, some CLEAN water or heck, just 3 out of 5, I have more than most of the world has on a daily basis. If I counted my spare change jar, I have a week's wages of most developing countries' families. Why lose sanity over whether to buy Starbuck's, Seattle's Best, Dunkin' Donuts or Eight O'Clock in whole, espresso grind, drip grind, or percolator grind, roasted to the best French, breakfast, or tropical morning standards? It's absurd. I choose cheaply and leave quickly.
Today I am thankful for the abundance that my life in this time and place offers AND that I am encouraged to discipline myself to be content in all circumstances.
Thursday, November 4, 2010
November to Remember: If you want patience, just ask for it!
A black cloud has lingered over most of my afternoon. Perhaps it's low blood sugar, a late lunch, not enough sleep, too much caffeine, too much heat (it is 70 today!) or just a general funk. In my dark fog, I remember how my elders warned me about asking, in my prayers, for patience. They warned me that then and only then, I'd surely be tried. Never a truer word has been spoken, especially as I work on a heart of gratitude this month.
I tried all the self-help I could muster. I walked in the sunshine, devoured a hearty lunch, drank some water, stayed out of the direct sun and took a few deep breaths. Surprise! No difference. None what so ever.
Today, I'm thankful for mercy; for people willing to bear my sour mood, clients willing to overlook my curtness, my mother doing some household repairs and errands, and a husband fixing my lunch. Even the chickens continue to come when I call them and deliver delicious eggs!
I'm thankful that for today, grace bears me until tomorrow starts afresh.
I tried all the self-help I could muster. I walked in the sunshine, devoured a hearty lunch, drank some water, stayed out of the direct sun and took a few deep breaths. Surprise! No difference. None what so ever.
Today, I'm thankful for mercy; for people willing to bear my sour mood, clients willing to overlook my curtness, my mother doing some household repairs and errands, and a husband fixing my lunch. Even the chickens continue to come when I call them and deliver delicious eggs!
I'm thankful that for today, grace bears me until tomorrow starts afresh.
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