Dukan – Consolidation Day 451 of 550

Monday was a PV day.

I commute 70 miles one way to work on Monday and Wednesday. I’m dedicated to the work that my fellow midwife Miriam does, and therefore have a part-time job as the administrator there. It’s fun, hectic, crazy, loud, beautiful, frustrating and awesome there.

Breakfast: Dukan pancake and cup of coffee
On drive: 500 mL water
Lunch: Spinach & arugula salad with chicken chunks, 500 mL water
On drive: 1000 mL water
Dinner: 2 lean pork chops with broccoli
Snack: FF Greek yogurt with splenda and flax seed meal

Exercise: 25 minute walk + 20 minutes of yoga

Today is a work at home day and lunch with a friend. I hope everyone is having a good week so far!

Ciao!

Dukan – Consolidation Day 449 of 550

I can’t believe that I’ve been in Phase 3 aka Consolidation for 449 days! And that I’ve maintained my weight loss! And that I’m still wearing size 8 jeans and pants. And that it’s almost been 2 years since I started this journey. Time flies. With the exception of a 12 pound weight gain when I went to Australia, I’ve maintained a stable weight between 155 and 165.

Dukan’s True Weight: 165
Starting Weight: 255
Lowest Weight: 144 (I looked to thin at this weight, and decided 155 range was better for me).
Today’s Weight: 158

I’m happy with that. I’m happy with me. I’m happy in general :)

I’m walking everyday, sometimes twice! And I’ve started Couch to 5K again, because Tiffany wants to do it. I amped up my workouts….

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Ignore that personal best pace… Sometimes RunKeeper screws up, lol.

Breakfast: 2 eggs
Snack: FF Greek yogurt
Lunch: 2 lean sirloin burgers with grilled onions (of course no bun)
Dinner: 4 pork spare ribs and asparagus spears steamed
Snack: FF Greek yogurt with Splenda and 2 Tbs flax seed meal

Water: 3+ liters
Exercise: Walk in morning (4.7 miles), 45 minutes of yoga, moved all boxes out if my 5×10 storage unit to get to the desk in the back and moved them back in.

Some pic from my walks this week:

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KAPONE TUCKERED OUT AFTER 1 HOUR WALK!

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I hope everyone is having a wonderful weekend!

Ciao!

5 Ways To Rephrase Your Food Choices

This is an article emailed to me this morning that I wanted to pass along. The advise for staying on track with your weight loss or maintenance is invaluable!

The advise comes from the Paleo Diet Lifestyle folks… There was no link for an online article included, but I’ve linked their wonderful web site. The cool thing about Paleo is that it is Dukan friendly :)

5 Ways to Rephrase Your Food Choices

Psychological tips to help you stay on track.

We’ve all been there. Standing in front of the pastry case, asking ourselves, “do I really want this cream-filled handmade donut I’ve been craving for a week and can’t stop having incredibly vivid dreams about?”

Yes. Yes, you do. But you also know you shouldn’t actually eat it. This sets you up for a head-on struggle of desire vs. willpower – never a good position to be in, since willpower isn’t nearly as strong as most of us like to think.

Instead of heading down this road, avoid the conflict by rephrasing your question. Instead of asking “do I want this?” (desire vs. willpower), ask yourself…

Do I want a stomachache? (or whatever the consequences of eating the food will be). Put the negative consequences in the foreground. Don’t ask “is this worth a stomachache?” – make it even more clear-cut than that. “Do I want a stomachache?” No. OK then. Fork down; walk away.

Do I want to break my streak? Chains and patterns are a powerful motivational tool. Just the thought of breaking a however-many day streak of healthy eating can be enough to deter you from even the most tempting junk food. Keep a visual reminder handy of how many days you have under your belt, and challenge yourself not to break it.

Would I like a non-food treat? Sometimes, you just need some pleasure in your day. It’s not about the food; it’s about the emotional gratification of doing something nice for yourself. What about a new magazine, a bottle of nail polish, an interesting box of tea, or a CD? A fun novel, a mug, or a desk toy? Distract yourself by thinking about something else you want, and then go get it; that way, your desire and your willpower are both working in the same direction, away from the junk food.

How do I feel right now, and why? Are you lonely? Tired? Frustrated? Afraid? All of these emotions are unpleasant to feel; sometimes, we crave junk food as a distraction. Give yourself 10 minutes in a place away from food to write about the feeling, or just sit there and allow yourself to feel it. What can you do to address the real problem? This can be uncomfortable, but you cannot fix the real problem by trying to ignore it.

Will this food help me reach my ________ goals? (fill in the blank with “athletic performance,” “weight loss,” or whatever your goals are). The psychological power of goals is hard to overstate. Don’t ask yourself what you want in the moment; ask yourself what you want for your whole life, and how you can get there.

Asking questions like these is just one tool in your arsenal for defeating junk food cravings. For even more tips and tricks, check out the full article on surviving a rough spot: what to do when the going gets tough, and why.

Morning Run

Up at 0504, out the door at 0513. Lovely watching the sun come up while walking along the river.

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Our poor rivers are being contaminated by release water from man-made Lake Okeechobee. I actually stop and apologize to the birds and fish. This water is usually clear :(
Praying the Army Corp of Engineers stop this.

And on a happier note, this was the scene in the Livingroom yesterday morning on my daughter’s side of our house…

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Dukan – PV Dinner

Quickie update… Down 3 pounds below True Weight. Dukan web site asked me to be an ambassador! And I’m exercising every single day and eating great!

To it was a Dukan PV dinner night. Chicken, onion and asparagus… YUM!

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Monday I walked a total of 7 miles, plus I did a yoga class that was 75 minutes AND did lower body work on the equipment… Feeling strong and the size 8′s are feeling looser!

My two walks:

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Working a lot this week, teaching a workshop this weekend to midwives taking their state board exam and getting in a healthy walk daily. LIFE.IS.GOOD.

Ciao!

Reblog – 9 Things a True Friend Would Never Do

I had a long conversation about this with a true friend this weekend and now Marc and Angel put it out there in a blog…

9 Things a True Friend Would Never Do

An acquaintance has a little something in common with you and merely enjoys your company for a short time. A fair-weather friend flatters you when the sun is shining and the birds are chirping. A true friend, on the other hand, has your very best interests at heart and would NEVER…

1. Criticize you for being flawed.
As flawed as you might be, as out of place as you sometimes feel, and as lacking as you think you are, you don’t have to hide all the imperfect pieces of yourself from a true friend. They see your flaws as features that make you interesting and beautiful.

The quality of the happiness between two people grows in direct proportion to their acceptance, and in inverse proportion to their intolerance and expectations. True friends love and appreciate each other just the way they are.

2. Walk away when times get tough.
True friendship and good character is all about how a person nurtures another person when they are vulnerable and can give very little in return. Thus, it’s not who’s standing beside you during good times, but the ones who stick by you through tough times that are your true friends.

So take note of who remains in your life when times get tough, especially the people who sacrifice the resources they have in their life to help you improve yours when you need it most. Seriously, when you come out the other side of a difficult period in your life, look around you. The people still standing beside you are your true friends.

3. Discourage you.
Unfortunately, some who seem like your friends will try to hold you back from your full potential. It may be difficult, but don’t let these negative imposters bring you down. Don’t ever let your so-called friends turn your sky into a ceiling. Beware of friends who try to belittle your ambitions. Small hearts and minds always do that. The greatest hearts and minds – the people you should spend time around – make you feel that you, too, can become great.

Remember, encouraging things happen when you distance yourself from discouraging people. Doing so doesn’t mean you hate them, it simply means you respect yourself. (Angel and I discuss this in more detail in the “Relationships” chapter of 1,000 Little Things Happy, Successful People Do Differently.)

4. Hold a grudge over your head.
Some people will refuse to accept that you are no longer who you used to be – that you’ve made mistakes in the past, learned from them, and moved beyond them. They may not be able to stand the fact that you’re growing and moving on with your life, and so they will try to drag your past to catch up with you. Do not help them by acknowledging their begrudging behavior. Let go of their negativity, find peace, and liberate yourself!

A true friend never holds the unchangeable past against you; instead, they help your repair your present and future. If someone relentlessly judges you by your past and holds it against you, you might have to take matters into your own hands, and repair your present and future by leaving them behind.

5. Lie to you.
When you keep someone in your life who is a chronic liar, and you keep giving them new chances to be trusted, you have a lot in common with this person – you’re both lying and being unfriendly to YOU.

If you know someone who avoids the truth by telling you only what you want to hear, they do so for their own benefit, not yours. They are not a true friend and they don’t deserve to be treated as such.

6. Pretend like they have all the answers.
If you think about the people who have had the greatest positive effect on your life – the ones who truly made a difference – you will likely realize that they aren’t the ones that tried to give you all the answers or solve all your problems. They’re the ones who sat silently with you when you needed a moment to think, who lent you a shoulder when you needed to cry, and who tolerated not having all the answers, but stood beside you anyway.

Don’t look for a friend who will solve all your problems; look for one who will face them with you. (Read Tuesdays with Morrie.)

7. Take from you without giving back.
You deserve to be with friends who make you smile – friends who don’t take you for granted – friends who won’t leave you hanging. When you notice that a friend is always taking from you without giving back, you might need to distance yourself from them for a while. If they care, they’ll notice. If they don’t, you know where you stand.

You should want to give, but you shouldn’t be forced to always give more than you get. If you feel like you are being taken advantage of, respect yourself enough to confront the situation. This doesn’t mean you have to stop being friends with those who you feel are at fault, but you need to evaluate your friendships and realize where to draw the line when you give yourself to certain people.

8. Bully you.
It takes a great deal of courage to stand up to your enemies, but just as much to stand up to your friends. Sometimes bullying comes from the most unlikely places. Be cognizant of how your friends treat you, and look out for the subtle jabs they throw. When necessary, confront them or distance yourself from them – whatever it takes to give yourself the opportunity to grow into who you really are.

Life’s too short to be hanging around people who try to control and manipulate you. Anyone who does so is not a true friend. Gain your independence by taking off the shackles and freeing yourself from these bullies. (Read The Mastery of Love.)

9. Make you feel like you’re burdening them.
True friendship is never burdened with stressful promises and obligations. What true friends do for each other should be done because they care and because they want to do them. Period.

So don’t chase people. They don’t need to be chased. If someone is a true friend and wants you in their life, they’ll make room for you. You shouldn’t have to fight for a spot. Never, ever force yourself on someone who continuously overlooks your worth.

Afterthoughts
A true friend who understands your tears and troubles is far more valuable than a hundred friends who only show up for your smiles and joys. Because a true friend accepts who you truly are, and also helps you become who you are capable of being.

Friendships like this require more than just finding the right person, they also require you to be the right person. When someone believes in you enough to lift you up, try not to let them down. True friendship is a sweet responsibility to be nurtured, not an opportunity to be exploited.

I’m going to add a couple of my own:

10. Talk to you about mutual friends in a negative way
True friends don’t talk about you to others in a negative light or behind your back. Do you have a friend who talks about others to you and then pretends to be that person’s friend in front of others? Sadly, people that do this have serious self-esteem and self worth issues and by belittling others it makes them feel better about themselves. To BELITTLE is to BE LITTLE. If your friend is talking smack about others TO you, they are probably talking smack ABOUT you :(

11. A true friend knows when to give you space
Sometimes we need space. A true friend knows when you are backing off because you need that space and doesn’t feel put out by your distance. They will send you messages now and then to make sure you’re OK, but will give you the time you need to figure out your own stuff. As a friend, you will also be able to recognize this and respect the distance your friend needs and be there when they need you.

Your turn…
What would you add to the list? What’s one thing a true friend would never do? Leave a comment below and let me know.

Re-blog – 18 Things Nobody Told Me About Running

This is spot on! I’m so happy to be back running!!

Re-blogged…
18 Things Nobody Told Me About Running

Hey, hey, it’s Guest Bloggers’ Week , which means we’re bringing you some of the best and most inspiring posts from writers around the web! Click here to see all of the great guest posts that inspire, push us to get fitter, make us think in new ways and crack us the heck up! 1. It’s hard…like, really hard. But just like relationships, parenting and figuring out your new iPhone, it gets easier with time. You may even– gasp— start to like it! 2. Clipping your toenails will take precedence over plucking your eyebrows some days. 3. In spite of your childhood hatred of “weird food,” your pantry will be filled with running superfoods you’re not really sure how to pronounce, like quinoa , chia , spirulina and acai. 4. At some point, you will see other runners peeing in public. You will wrinkle your nose at them: EWWW, GROSS! 5. At some point, you, too, will pee in public. You will never judge again. 6. Ditto for snot rockets. 7. When you first start, four miles seems like a lot. One day, you’ll catch yourself telling someone “I only ran four miles today.” Try not to smile smugly when that happens. 8. You’ll wince at a pair of high heels with a $100 price tag, but declare it a bargain if that same tag is on your favorite running shoes. 9. Your laundry basket will smell like a boys’ locker room. You won’t really notice (or care). 10. You’ll geek out at the opportunity to run in the rain , because it’s just that awesome. 11. There will be stretches of days when you don’t feel like running at all. It’s perfectly normal, it’s not a failure, and a few days off does a body good. 12. Like Christmas, you will be wide awake at 2 a.m. on race morning, giggling. Also like Christmas, you will not be allowed to wake anyone in the house up until 5 a.m. 13. Without any prompting on your part, family members, friends and coworkers will take up running, too. They’ll ask all the same questions you had when you started—and this time, you’ll be the one with the answers. 14. The first thing you’ll do when you book a vacation or work travel is look for races and/or cool running routes in the area. 15. “Runger” is real, and it is marvelous. Only pregnant women and runners can truly understand strange cravings at strange times. 16. While running with your friends, you will talk about food, children, current events—everything but running. During cocktail hour with that same group, when you’re showered and wearing “real-world” clothes, all you will talk about, ever, is running. 17. The friends you make through running will become like family. 18. Anyone can do it . (Yes, you !) What would you add to this list of things nobody told me about running?
—Susan Lacke Susan Lacke swims, bikes and runs so she has a reason to eat, nap and curse. Though she’s finished marathons and an Ironman, she still whines when she has to make more than one trip to the car to bring in groceries. “Like” her on Facebook for her latest columns in Competitor , Triathlete.com and No Meat Athlete .