Snow, You Want to Know, "How Many Calories do I Burn Shoveling?

I shoveled last night.  I haven't done that since winter of 2008 because my knee was so messed up.  So, big "shout out" to the gang at the YMCA Healthy Living Center and Mercy Weight Loss and Nutrition Center for getting me healthy enough to shovel.  (Did I really just thank someone for that?  ;)  )

I actually enjoyed it, though it did wear me out, especially after the upper body workout I did with Gwyn yesterday.  But there was something so pure and enticing about pushing the snow away as more fell.  With the exception of my heavy breathing, it was actually peaceful.

My efforts on the driveway (which were wiped out by the continuing snow), reminded me of a post I did a couple of years ago about shoveling.  You see - it's exercise.  It's a combination of cardio and weights.  You get your heart rate up trying to move along quickly and with the weight of moving the snow.

Just one reminder, you hear stories of people having heart attacks after shoveling, so take your time.  It's okay to stop and rest.  As with any other exercise, stay hydrated.  And above all - if you haven't been cleared to go to the gym - shoveling is a NO for you.

All of that being said, I wanted to repost the calorie burn for shoveling.  Like every form of exercise, the number of calories burned depends on what you weigh, how long you do it and how much muscle you have.  Here are three different weight levels, all based on one hour of shoveling (not accounting for the possibility of higher than average muscle mass):

150 pounds - 408 calories
200 pounds - 544 calories
250 pounds - 680 calories

Not bad eh?  If you have already done a workout for the day it's kind of like doing '2-a-days'.  (A term usually reserved for hard core athletes and high school football teams.)  If you have higher muscle mass, as I did at one time, you will burn a slightly higher percentage.  Just one of the many benefits of lifting weights.  

Brenton Skating Plaza
by Chris Chandler

I also wanted to include some other winter activities, since the City of Des Moines announced the sledding hills are open and Brenton Skating Plaza beckons.  These are all based on a 150 pound person:

General ice skating - 476 calories per hour
Skiing downhill light effort - 340 calories per hour
Cross Country skiing light effort - 476 calories per hour
Sledding - 476 calories per hour
Snowshoeing - 544 calories per hour


Hopefully this helps you feel even more fulfilled after clearing your sidewalks.  Besides, your letter carrier appreciates it.  :)


Yours in Health,
Kate

Inspiration for the Beginning of Your Journey

The first inspirational story of 2011 comes in the form of an update - it's Dave Williams.  I posted here about his amazing weight loss journey in October.  Well, that video was a bit old, but I really loved his story.

Now Channel 13 has done an update on Dave and he has lost 30 more pounds since the video was made!  Here is a link to their story.   It's so fantastic to see he not only lost weight, but he is keeping it off.

So, if you have been staring at the scale and brooding, this is proof it can be done.  Let it inspire you!

Yours in Health,
Kate

Which Weight Loss Program Do I Choose?

It's a question I get a lot.  Personally, I like the exercise/eat better thing, hence my involvement with the YMCA Healthy Living Center and Mercy Weight Loss and Nutrition Center.  But I also know that everyone has their personal demons, food preferences and health issues, so I say choose what works for you - but choose wisely.





Rather than telling you what to choose, I want to point out a few things to avoid:

An Empty Promise:  "You will lose weight overnight", "Be 20 pounds slimmer in 30 days", "Eat nothing but ice cream and lose weight", "Two grapefruits and a sensible dinner strips away fat", etc.  We've all done it, I have.  We are so desperate to be slimmer, healthier, be able to breathe, we want to believe the lies.  Gimmicks don't work.

The Truth:  ALL weight loss = calories out are greater than calories in. So, yes, if you are cutting your food intake dramatically (which all of the above require) you will initially lose weight.  But you will also gain it back because none of those fads teach you what you really need to know - how to eat sensibly for the rest of your life, not just for the four weeks you suffer through endless grapefruit.

The Magic Pill:  "Pop this pill and drop 50 pounds in 3 months", "This pill will give you energy without being jittery", "Lose weight and eat all you want", etc.  The manufacturers change, the promise stays the same - "Our researchers have found a secret that has been kept from the world..."  And for that first time when you hear the commercial, walk past the supplement store or see the magazine ad, you entertain this idea.  Especially in America where we want everything yesterday.

The Truth:  (And you already know it.)  There is NO "Magic Pill".  If there was, no low-grade pharmaceutical company in Southern California would have discovered it, nor would it be some 'secret'.  If there was really a pill out there that could help you lose weight, without eating right and exercising, without ruining your health - WE would know.  That's right the obese amongst us would be forming lines.  Heck, those who need to drop 20 pounds would be in line!  The demand for the pill would make Viagra look like aspirin.

A Machine That Does the Work FOR You:  "You barely move and your abs tighten", "Just hold the weights and they work your muscles", "Stand in one place and the machine will shake the weight off", etc.  Sadly I am not making those up.  The ads bewitch you with men and women that rock six-pack abs, they draw you in with stories from 'real people who have had real results' using this machine.  They may even bring in a 'doctor' who will share how your body reacts to this moving and shaking and how that will slim away that belly fat.

The Truth:  If a machine works, it is unlikely it will be introduced on an infomercial by a B-level movie actor.  More likely you will discover it on a visit to the gym.  That's where real fitness experts have tried the machines, looked at research and talked to other facilities that have it.  The result is - they only invest in equipment that will really make an impact on the size of your butt.  Before the equipment ever makes the cut, they know whether people will stick with it - the best sign of a good investment and ultimately gyms are a business.

DVDs and Books:  Everyone seems to be an 'expert' on weight loss.  They lost weight with a guru and want to share.  They have a reality show and everyone likes their muscles.  They once looked at a package of Oreos and were able to resist.  They must all have the answer.

The Truth:  This one is a split decision, there are good and bad DVDs and books.  There are also good and bad reasons to use them.  A DVD created by a real trainer, rather than a super model, can be a great ice breaker for people shy about going to the gym because of weight.  It's a chance to get sure on your feet before you workout in front of people.  With books, again, actual experts are the key - Dr. Oz, good; your favorite sitcom star, nope.  I am a big believer in educating yourself every day about healthier choices and lifestyle tweaks you can make.  Good books and magazines are great tools for that empowerment.

What should you choose?  I won't choose for you.  I will tell you the ultimate keys to your success - have your head in the game, pick the right team and don't give up.  I'll cover those three as the week proceeds.

Yours in Health,
Kate

Cookie Week - What Can I Substitute to Make Cookies Healthier?

So far this week I have shared two recipes, that have been made a bit healthier by others, to help fill your holiday cookie jar.  But today I am going to give you the tools to slim down your favorite family recipes without taking away the taste that makes them a holiday staple.

This list of substitutions has been put together by my friends at the Mercy Weight Loss and Nutrition Center.  It covers the baking of sweets, one of the hardest things to transform, but it also offers tips for the savory dishes in your arsenal.  Some of these are common sense, others are downright creative.

Instead of using:                                                    Try:

Whole milk ............................................................ Skim milk

Sweetened condensed milk .................................... Non-fat sweetened condensed milk

Cream ................................................................... Evaporated milk or fat-free half & half

Whipped cream ..................................................... Light or fat-free whipped topping

Cream cheese......................................................... Light or fat-free cream cheese.

*Note: fat-free cream cheese may change the consistency of finished product

Butter, margarine or oil ........................................... Fruit puree (unsweetened applesauce)

Whole egg .............................................................. 2 egg whites or a ¼ c. egg substitute

White or brown sugar ............................................. Splenda® or decrease the total amount by 1/3 to a 1/2

1 oz. baking chocolate ............................................ Three Tbsp. of cocoa powder and 1 Tbsp. oil

Sour cream ............................................................. Low-fat or fat-free sour cream

                *Note: fat-free sour cream may change the consistency of finished product

Mild Cheddar Cheese ............................................. Reduced-fat Sharp Cheddar Cheese

White rice ............................................................... Brown rice, quinoa, whole wheat couscous

1 c. chocolate chips ................................................. ½ c. mini chocolate chips

Hopefully this helps you create magic in your kitchen and your family never misses the calories.

Yours in Health,

Kate

Cookie Week - Low-Fat Oatmeal Cookies

Today, the good old fashioned oatmeal cookie.  The oats are the bulk of the calories in this one. This recipe has been reworked with whole wheat flower, lower fat shortening and egg whites.  It also has lots of fruit and a good amount of spice.  These two are the keys to enjoying a cookie that doesn't come from your traditional recipe.  A lack of fat can sometimes distract you, but these tastes give you the satisfaction you are looking for.

This recipe is from Food.com.  It has been well reviewedtoo,

Tomorrow, it's a great list of tips for making your holiday foods, including baking, healthier from my friends at Mercy Weight Loss and Nutrition Center.

Yours in Health,
Kate

Quinoa

From Wikipedia - 

"Quinoa (pronounced - kinwa), a species of goosefoot (Chenopodium), is a grain-like crop grown primarily for its edible seeds. It is a pseudocereal rather than a true cereal, or grain, as it is not a member of the grass family. As a chenopod, quinoa is closely related to species such as beets, spinach, and tumbleweeds. Its leaves are also eaten as a leaf vegetable, much like amaranth, but the commercial availability of quinoa greens is currently limited."

That's the basics behind the 'new grain' sweeping the nation.  As you can see, it's not a true grain, but putting that aside, it's not 'new' either.  In fact, it has been a food source in South America for over 6,000 years!

Lori the roomie has brought it in to our diets, so far, in the form of 'burgers'.  Today I ate a quinoa and veggie burger for lunch.  It's very filling and, as you can see from the label below, it's pretty healthy.  Fiber, iron, protein and good fats, some of the keys to staying healthy as you workout.  Especially when you are working out twice a day.

Which reminds me, it's okay to workout super hard, even more than once a day, but you have to account for the extra output in your intake.  I am not saying jump by a thousand calories, I am saying through in an extra hundred calorie snack here or there with your regular calories, if you are trying to lose weight.

That's important because if your body believes it's not getting enough calories, it's going to go into starvation mode.  This does two things - 1. Your body tries to hang on to all the calories you take in and stores them as fat, because your body is about preservation first.  2. It will slow down your metabolism.  We work hard to endless miles, weights, crunches and other sweat inducing moves to increase our body's basic burn rate, don't let it be halted by losing track of calories.

If this is something you struggle with, a couple of meetings with a certified dietitian, like Katie at the Mercy Weight Loss and Nutrition Center, can be a great investment.  It can not only help you set proper calorie levels for your activity level, but they can recommend new foods to try or how to properly mix foods to get optimum use for your body.

Yours in Health,
Kate

Mmm... Soup

I started my day with a very upset digestive system.  But I don't have time to be sick. ;)  So I kept plowing forward, came to work and then on to my workout with Gwyn at the YMCA Healthy Living Center.

I love working out with Gwyn.  The whole idea behind a trainer is that they push you harder than you would push yourself AND they teach you new things.  I walk away from every session sweaty, exhausted and excited.  Not only do I know I had a real workout, I now have new tricks for the days I train on my own.

Today was no exception, so when I was done showering up - a mega necessity on this humid day - I was hungry!  I have learned in Intuitive Eating class at the Mercy Weight Loss and Nutrition Center with dietitian Katie, that I need to stop and listen to my body when I feel like I am 'starving'.  (Reminder, very few people in this country actually starve and I am definitely not one of them.)

I realized I wanted something warm, not cold.  In fact, I am noticing cooked items satisfy me much more than things straight from the fridge, which is good knowledge to have.  The myriad of restaurants within arms reach of the HLC went through my head and then it hit me, Panera.  Panera has always been a fall back for me when it comes to eating healthy.

I'll be the first to admit many of their sandwiches are not so goo because of their toppings, but they have recently started allowing people have to their sandwiches their way, so you can take off the extra.  Yet, it's not the sandwiches I crave, it's the soup.  I love soup.  It is nourishing and comforting and even when my tummy is running amok, I can usually depend on soup.

And at Panera, I have a new favorite.  With the exception of the sodium level in this sucker it is pretty darn good for you.  It is a new fall back post workout - it has protein, a little fat, some carbs and yes, some sodium.  You can see the picture of the nutrition breakdown below - you can click on it to make it easier to read.  Another favorite is the black bean.

Well, I better go, work won't do itself and I have to get out the door on time for IE class.

Yours in Health,

Kate

Mid-Week Wrap

It has been a long week (yes, I know it's only Wednesday) with little in the way of useful blogging, so I thought I would cover the week thus far and end with a funny story.

Monday - It was a lower body workout with trainer Gwyn at the YMCA Healthy Living Center.  This was when I found out I use my left leg to push back as I pull the mower up the mini-hill time and again in our slightly sloped yard.  My left calf felt like it had been ripped apart and when I commented to Gwyn, she made the very common sense query, "So which leg did you use pulling the mower up?"  This is why I love her! 

Then Monday night it was on to Intuitive Eating class at the Mercy Weight Loss and Nutrition Center.  Two weeks away had left some people feeling they had lost momentum.  I personally felt about the same, though disgusted with my lack of ability to push away the 'food police'.  (Cue Cheap Trick's "Dream Police" because this is what I hear in my head every time dietitian Katie uses the phrase.)

Anyway, the 'food police' can be anyone including YOU.  It's the rules that are put into place around food and most of them can be damaging or at the minimum, useless.  We tend to pick these up from every diet we have ever tried, our parents and in magazines.  In your mind, as you debate food they can sound like - "You can never eat brownies because you never stop at one." or "The fat in that will go right to your thighs."  The first one assumes failure and the second is just plain biologically incorrect.

The food police can be outside of you as well.  It sound like, "You aren't going to eat THAT are you?" or "What do you mean you don't want ice cream?"  The latter is food police/ food pusher all rolled into one and it's that one that I struggle with most.  I am bad at saying 'no', in fact, I suck at it.

I am a people pleaser, even if it makes me plumper.  I don't want to hurt anyone's feelings by turning away that homemade cake or not joining in the social communing of ice cream sundaes.  But really, for the temporary hurt it may cause (or probably won't and I am just being hyper-sensitive), I am only hurting myself.  I hurt myself by eating the things that aren't good for me, but also by giving up my control and my choice.  No one else should have that power but me.  I have to work on this.

One of the big things that we work on on IE class is that no food is 'bad'.  There are better choices, but if you REALLY want that chocolate cake it's better to have a small piece now than deprive yourself and binge on the cake itself later.  Or worse yet, eat what you think you should eat, it doesn't satisfy you and you keep eating everything in sight because you are hungry.  Truth be told, you are not hungry for just anything, you are hungry for the thing you have denied yourself and your body won't really be satisfied until you follow through on its original craving.  It all makes sense when you look at it, but we have spent so long dieting and denying that we have lost all ability to tell what is real and imagined in with our hunger and food cues.

Tuesday:  It was all about upper-body with Gwyn.  I love working my arms and shoulders, even when it's hard and my arms end up jelly.  I love that my collar bones have made a slight appearance and that I am getting muscle definition back in my biceps - both of these were goals from the beginning.  However, I had another 'lawn mower' moment when I whined that my right bicep really hurt and Gwyn and her common sense spoke up again, "Would that be the arm you used to pull the mower up those hills?"  LOL.  Duh, yep.

Wednesday (um, today):  I worked out with Gwyn, today was core.  In the middle of the workout something slipped in my back and balled up my muscles.  Now every time I bend too far to the left or breathe too deep my back hurts.  But that didn't stop me from finishing the planned workout.  I did skip the third set of planks though, because that made it hurt the most.  When I was trying to figure out why my back hurt out of nowhere, Gwyn commented that it might be the mower again, because that would be the motion of pulling the cord to start it.  Again, she may be on to something as the elderly thing required about 30 pulls to get it started, even with priming.

I sat in the steam room and then took a long shower, it feels a little better.  But I'm sure after sleeping on it tonight, it will be very stiff in the morning.  That's why I am planning a water workout.  It always helps to get in the water and get the extra stretch that buoyancy allows.

And as for the funny story...

I go to the gynecologist today and am sitting waiting for the doctor.  And waiting and waiting.  I went to ask how much longer it would be and they apologized - he was called away to deliver a baby!  LOL.  You can't argue with that.  He came back as quickly as he could and then they rushed me through with further apologies.  I asked if the baby was happy and healthy, the doctor said, "Yes" and I told him, "Then there's no need to apologize."  :)

Yours in Health,
Kate

There is little more satisfying than yard work

I have avoided yard work since my knee flared up.  It seemed a poor choice considering I was in pain and could only make it worse.  So, I started physical therapy with Kristi and the gang at the YMCA Healthy Living Center with a couple of goals - do stairs without pain, making workouts less painful, be able to do yard work without fear of injury and run.  I can say I think we have accomplished one through three.

My knee hurts a little this morning, but compared to a couple of months ago I am sitting pretty.  You see I didn't just pull weeds yesterday...  I mowed - we have a corner lot that is raised, so the upper part of the lawn slopes down - that's a lot of strain on the knee.  I weed whacked.  I walked the yard spraying weed killer.  I wanted to do more, but it was getting late.

In fact, I could work in the yard until dark every night.  It is one of the few chores that has instant results.  If I get a chance tonight there are a couple of quick things I have planned as well.  Though it may rain, we will see.

My other event for tonight is Intuitive Eating at the Mercy Weight Loss and Nutrition Center.  We didn't meet last week because of the holiday, so it will be good to get back into the groove.  Well, I better roll.  Have a good day!

Yours in Health,
Kate

The Week Begins

Yesterday I worked in the morning and then went home to find Lori was nearly as tuckered out as I and so we hung out for a while and then I took a nap.  It was the kind of nap you can't wake up from, so that wasn't very helpful.  That lead to a fitful night's sleep last night.  My brain is on overdrive.  It is starting to feel a bit insane.  The dreams are vivid but for the most part make no sense.  Which makes me believe I should workout harder. :)

The nights after I workout with Gwyn at the YMCA Healthy Living Center I sleep much better.  Luckily I meet with her today.  There was no Intuitive Eating Class at the Mercy Weight Loss and Nutrition Center yesterday because of the holiday.  But I have been doing my best to practice what it has taught me so far.

Last night I had one of my favorite desserts - angel food cake with strawberries and whip cream.  The strawberries were fresh from the Berry Patch north of Des Moines.  The angel food cake was personal size and the whip cream was light with no partially hydrogenated crap.  So, for about 200 calories I was totally satisfied, I love spring!

Well, I better go work.  Have a great day!

Yours in Health,
Kate

A New Week

Yesterday was the culmination of a very long week.  I worked at the station and then worked at LAZERfest from 5:30 a.m. to 1:30 a.m.  It really put my body through the ringer.  I believe my big saving grace was taking healthy snacks to eat.  I ate every couple of hours to keep my energy up.

Toward the end of the night as my energy wained I gave in to needing caffeine and grabbed what was available, Mountain Dew.  Then I ate a handful of Doritos and someone wandered out to the grounds and brought back warm mini fried donuts, I ate three.  I know that may look bad, but if I peek back at my history at concerts and festivals - It's actually impressive.  In fact, I am proud of myself.  These were small indiscretions in one long day and if I beat myself up, I will accomplish nothing.  Will I repeat it today?  Of course not and that's why it's o.k.

As for this new week, very tired because of yesterday.  But still went and trained with Gwyn at the YMCA Healthy Living Center.  It was a good hard workout and my abs know it. :)  Then this evening I went to my Intuitive Eating class at the Mercy Weight Loss and Nutrition Center with Dietitian Katie.  I find the very concept fascinating and am trying to pay closer attention to why I eat and when.  I also think hard about whether I am actually hungry or in fact thirsty or frustrated. 

The overall concept of really going back to child-like eating, in that (before we adults ruin it) kids are quit self maintaining.  They eat when they are hungry and don't when they are not.  They do not eat when they are bored, because kids are still learning and growing and rarely find boredom.  When they are feeling sluggish, they naturally crave the right foods to get back on track.

And then of course, generations of 'clean your plate' people go and ruin that.   ;)    The book and class really are an eye opener and I am already looking forward to next week.  Well, speaking of food, I actually am hungry and it's beyond dinner time, so I am headed home. 

By the way, I have changed the settings for the comments on the blog.  I had made it so people had to register after some angry and disturbing comments, some of which had to be removed.  However, I really do want to open this up as a forum for people to interact and support one another.  So, with that in mind you can now comment freely.  However, comments will be monitored and approved, simply so that no angry people make unwanted and unwarranted appearances again.

Yours in Health,
Kate

Busy Saturday

I got the pleasure of spending three hours at Jordan Creek Town Center today.  Not for junk food and shopping galore, but instead for the cause of making people healthier.  I did a broadcast for the Mercy Weight Loss & Nutrition Center and YMCA Healthy Living Center.

We were promoting the fact that the two have merged into one building offering every weight loss and health option under one roof.  People stopped by to ask questions about everything from bariatric surgery to Opti-Fast to nutrition.  It was a great chance to let everyone know that there are a plethora of options when it comes to getting healthy.

I was talking to one lady who was considering bariatric surgery and looked a little embarrassed when I told her I was losing weight through eating right and exercising.  I told her everyone is different.  No ONE option works.  In fact, even in cases where on the surface it appears the same - like Opti-Trim - everyone has there own approach.  That's because everyone's issues that lead them to be obese are different.  She should just be proud that she cares enough about herself to make a change and get healthy, whatever her ultimate means.

And that's the great thing, the people at Mercy WLNC and HLC want you to succeed in the healthiest way possible.  They are supportive and appreciate that you are going to have bad days and good days.  As time goes on you will even have great days and they will celebrate those as well.  Getting healthy isn't a race, it's a journey. 

It's a journey because it's for life.  Your only destination is health, but as we have proven before (or at least I have) you think you have arrived and the truth is - you have only begun.  If you don't maintain your path for life, you will lose the ground you have gained on your journey and have to start your travels again.  And as a person who has done that, I recommend girding your loins for the long haul instead - it's actually much easier than trying to lose all the weight again, I promise. 

Remember, when you are ready to make your change, there are links on the right that can help.

Yours in Health,
Kate

I Give Up - For Today

I am filling in for Jay on news this week.  So, I went to bed early last night, couldn't sleep, once I was asleep I tossed and turned and broke out in a wicked sweat.  When the alarm went off I wanted to pitch it out the window, alas, it's my phone, so that would be expensive annoyance.  I was tired when I got here.

Once I finished the news, I became physically exhausted.  I was shaking and freezing and felt like I could be sick at any time.  I kept working and finally went home at 11 to meet my new cleaning woman to be.  I decided to lay down for an hour before workout and hoped it was just a sleep thing. 

When I woke up I realized that I wasn't going anywhere.  I called and apologized to Gwyn at the YMCA.  Then I went back to sleep.  90 minutes later I forced myself out of bed and came back to work to finish KIOA.

Fifteen minutes ago I realized that my Intuitive Eating class (I called to let Nutritionist Katie to let her know) was not going to work for me tonight.  I am so tired, nauseous, cold and just ick feeling that the best thing I can do for my body is go home, eat something useful and go to bed. 

It's frustrating because I really want to learn from this class.  I did my homework and everything.  I have great hope that using it will return me to being a kid again and having a healthy relationship with food.  Oh well, I will e-mail Katie later and see what I missed.

Here's to feeling non-ick by tomorrow - I have too much to do.

Yours in Health,
Kate

Struggling with Food

I had a grilled cheese and fries last night and popcorn with M&M's at the movies - it made me feel ill.  Yes, physically, but also mentally. 

I was in a hurry after a remote broadcast and so, I stopped in at Stella's.  My only saving grace, once I had grease, the malt no longer sounded good.  Then it was popcorn and candy at Iron Man 2.

Both choices could have been avoided, but my old habits kicked in, because I am feeling mentally crappy.  I had somebody hurt me this week.  It made me angry and self-destructive.  Why do we do that?  I didn't do anything wrong.  I shouldn't be punished.  But that's exactly what I was doing in my attempt to feel better via food - punishing my body.

I am looking forward to my Intuitive Eating class Monday night at the Mercy Weight Loss and Nutrition Center.  I want to learn how to turn off that mindset of 'food=comfort'.  I know Dietitian Katie will lead me there.  I was skeptical after last week's class, but now I am ready to try anything.

Yours in Health,
Kate

Intuitive Eating

I started a class Monday night called "Intuitive Eating" at the Mercy Weight Loss and Nutrition Center.  It's based on a book and has been translated into a class by Team Kate member - Nutritionist Katie.  In upcoming classes we are going to figure out our exact triggers, tools to combat them and how to learn to treat food as a tool more than anything. 

I was one in a room full of people who were skeptical that we could ever go from 'people with food issues' to 'intuitive eaters'.  That said, I am open to trying anything and I am excited for the opportunity.  The biggest chance I see is to overcome my emotional eating.

Katie handed out work sheets asking us a number of questions, but the one that got my attention was the one that broke down every emotion and its variants.  The list was huge, but, since I have an amazing appetite no matter what I am feeling, I figured they all pertained to me.  In fact, only about 3/4.  I take that as a good sign, I don't turn to food for everything, just a LOT of things.

The best news everyone should know is Katie talked about not putting any food off limits.  She said exactly what I feel, "If you put a food off limits, you will only want that food."  That means that during Intuitive Eating I will learn how to have a healthy relationship with a brownie.  What?  Yep.  This should be very interesting.  ;)

Yours in Health,
Kate

500 Blog Posts on Get Healthy with Kate Garner!

Today was going to be just another blog.  I was going to cover that I am headed to workout with Gwyn at the Mercy/YMCA Healthy Living Center.  That I am starting a new class tonight at the Weight Loss and Nutrition Center called "Intuitive Eating", that I am both excited and nervous about - BTW - they still have openings - 358-9400.

But then I saw that yesterday's blog was 499 and that makes this one number 500!  In these 500 posts you will see me at my best and worst.  At my heaviest and my thinnest.  At my smartest and my dumbest.  At my happiest and at my lowest points. 

I have looked back from time to time.  I see what went right, what went wrong and the lessons I should continue to use.  More than anything, it's a reminder that I am unique and yet, not that different at all.  This is how an obese or overweight person is.  We have our ups and down, like anyone else, where we differ is the extremes.  When we hit the highs we've shot the moon and when we slam into our lows the only thing that will offer any comfort is food.

Where I hope to change the path this time is making this darn thing permanent.  And I believe the key will be Team Kate.  When I start to falter this time I can pick-up a phone.  Last time I was just picking myself up and I finally lost the strength to push back.  Now I have Gwyn or Kristi or Katie to push back with me and there is power in numbers.

Here's to 500 more that will help me and you.

Yours in Health,
Kate