Tag: featured

Breaking Up with Junk Food

One woman’s story

( This post contains affiliate product links; purchase through these links pays a commission to this blog; thank you)
I am pleased to introduce you to my friend Pam. My husband and I met Pam and her husband in a ballroom dance class. I was immediately captivated by her radiant smile and Southern charm. Since then I have learned more about her and watched an amazing transformation in her life.

Pam and I attending a wedding at the dance studio
Pam and I attending a friend’s wedding at the dance studio

Pam graduated summa cum laude with a Bachelor of Arts from Mississippi State University in 1980. With a major in Communications, she started her career as a writer and Account Executive for advertising and public relations agencies in Mississippi and in Oklahoma where she moved after marrying.  She was the Marketing Director for a large medical clinic for several years. Since 1995, she has enjoyed being a stay-at-home mom with involvement in PTA, church and community. In 2012, she was named Volunteer of the Year by her community public school system.

But despite such a charmed life, there was a struggle, one that Pam shares with many people. In this blog I have discussed the physical and emotional consequences of excess weight; you will be encouraged by Pam’s success story which she so generously shares with me and you.

“Breaking up is hard to do. ” By Pam Whitson

“I was happily married to the love of my life and should have been having the time of my life.   Sadly, my self-confidence and my happiness had been stolen, and I was the thief.

For over two decades, I robbed myself of peak energy, vitality, health and beauty by totally disregarding my intake of food.  Oh, don’t get me wrong, I thought about what I should do.  I spent money on self-help tapes, gym memberships and weight loss programs from the practical to the extreme.  I whined and wished about it constantly.  And it didn’t help knowing that I was not alone; almost half of adults are overweight or obese.

And I had occasional moments of success.  Like the time I was within four pounds of leaving the “obese” category. (Obese is a BMI, body mass index, of 30 or higher)  After months of hard work, I ran to Glamour Shots for the mid-1990s version of a sequin and big hair make-over.  On the way home from my triumphant photo session, I stopped by my favorite barbecue place and started eating my way right back to where I was before.  I gained all the weight I had lost back and more.

I joked my way through feelings of depression, because  I had an unhealthy relationship with food.    I thought about it way too much.  I ran to it for instant gratification.  I was too in love with the tastes, the textures, the sheer delight of food.  Even now, I love to grocery shop.  One of my favorite places on the planet is the cereal aisle of the grocery store.

cereal boxes in a store
“One of my favorite places on the planet is the cereal aisle of the grocery store.”

Finally, at age 53, after twenty years of carrying way too much weight for my 5’7 ½” (1.7 meters) (yes, the half inch counts!) frame, I was ready for a change.  Really ready.  Change isn’t easy.  Change hurts.  I walked into Weight Watchers and pretended it was my first time ever.  I read everything.  I listened and participated.  I went to every meeting.  I hung around afterwards and pestered my leader for every little nugget of information I could cling to.

Pam before weight loss
Pam and her daughter

I rejoined Weight Watchers in July, 2012, with 20 pounds (9 kg) still off from a previous Weight Watcher effort. I lost 40 pounds (18 kg) in 4 1/2 months to be at goal before Thanksgiving! I learned to maintain this loss during the required six week maintenance period with Weight Watchers and became an official Lifetime Member before the year’s end of 2012. This meant a lot to me because my birthday is New Year’s Day. How wonderful to start the year at a healthy weight!

At Weight Watchers I learned I could change.  I could change what I put in my grocery basket.  I could change what I ordered in restaurants.  I could change how much I moved.

I could change my relationship with food for good.

I still enjoy food.  Very much.  Maybe even more than before because now I appreciate my food as fuel to live a healthy and active and even beautiful (in the eyes of the beholder) life!  I still enjoy the tastes, even more so because I choose only the best.  My plate is colorful with roasted veggies and fresh fruits and salad greens.  I enjoy grilled lean chicken, steak and seafood.  My carbs are high fiber, full of flavor and texture.  I no longer long for the processed foods full of white flour, sugar and fat.

By pairing healthy eating with increased physical activity, I changed my weight dropped from 226 lbs (102 kg) to 150 lbs (68 kg).  Now 70 pounds (31 kg) lighter and at a healthy BMI of 23, I feel so much happier and healthier.  But once I started eating better, even before I was near my goal weight, my self-esteem and confidence were instantly restored.  Just knowing that I had a plan gave me optimism and excitement.  I’ve been at goal for almost three years and I wouldn’t trade it for the world (or even a crisp cookie). And I now stay about 10 pounds (4.5 kg) below goal as a safety net.

Pam on a well deserved vacation
Pam on a well deserved vacation

In addition to my daily walks, I enjoy ballroom dancing, Jazzercise, swimming and an occasional bike ride.  I wear a Fitbit and accomplish 15,000 steps a day.

I’ve been a Weight Watcher leader for two and a half years and just LOVE it! I never imagined I would do this; you might as well as told me I would become an astronaut. While helping me stay at a healthy weight, I enjoy the privilege of making new friends and helping other people be their most confident and healthy selves. Just for fun, I’ve started a Park Walking group that explores different parks in our city every two weeks. We took a summer break (Oklahoma gets real hot in the summer) but will be back on the trails in September.Along with my awesome Weight Watcher members, I’m enjoying a new healthy relationship with food for good. “

Pam leading a Weight Watchers meeting
Pam is now a Weight Watchers coach

Weight Watchers may not be the answer for everyone, but Pam’s idea of changing our relationship with food should be a part of any weight management plan.  Our eating habits affect our health in other ways, so even if you are not overweight, using food appropriately is important.

Physical activity also has health benefits beyond weight loss. I joined Pam’s walking group and find it a fun way to exercise and make new friends. (My favorite walking shoe is Go Walk by Skechers.)  In addition to social dancing with our husbands, Pam and I are part of a ladies dance team. We performed a Western theme dance routine to the song “These Boots are Made for Walking” . That’s so appropriate for someone who walked her way from a BMI of 35 down to 25. If she can do it, so can you.

 

And if you are wondering how Pam is doing a year later, read this update –

In Love With Healthy Eating

  ( This post contains affiliate product links; purchase through these links pays a commission to this blog; thank you) In a previous post, I introduced you to my friend Pam who successfully lost weight a few years ago. Perhaps more important than achieving her weight loss goals, she actively maintains those goals and enthusiastically helps others…

Aletha Cress Oglesby, M.D.'s avatar by Aletha Cress Oglesby, M.D.

Exploring the HEART of Health

I appreciate your time reading this post and invite you to follow this blog and me on social media.

I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha

Why Plan for End-of-Life

A discussion of end-of-life planning and two books on the subject that I reviewed.

updated July 1, 2026

We, meaning doctors and patients, care much about how we live, but often give little attention to how we die. But death, after birth, is the single thing we all share as humans. Still, we live like it’s not going to happen, or act surprised when it does.

Death should never be welcome, and it will never be easy, but sometimes it is more horrible than it has to be because no one planned for it. No one asked the hard questions-

  • “What if you are diagnosed with a terminal illness?”
  • “What if you can no longer swallow or eat on your own?”
  • “What if you cannot breathe unassisted?”
  • “What if you are no longer competent to make your own medical decisions?”
Fewer than 10% of persons with sudden cardiac arrest survive.
Fewer than 10% of persons with sudden cardiac arrest survive.

End-of-life planning is not synonymous with  ending care or euthanasia. It is about providing comfort, controlling pain and other symptoms, and supporting family. It’s about deciding in advance how you want to spend the last few months, weeks, days, or hours of your life.

No matter how young or old you are,it is important to consider these things, because unexpected illness and injury can happen to anyone. There are two things to do-

Dying with Ease- a book review

Dr. Spiess doesn’t suggest that confronted with terminal illness we refuse treatment and give up. He advocates thinking about and planning for the dying process long before we develop an illness that might be fatal.

Keep reading

Talk- to your family about what you want. If you already have a life-threatening condition, talk to your doctors.

Write- down what you want. This is usually in the form of an advanced directive, living will, or medical power of attorney. You can learn how to do this here.

“Advance directives are discussions or written statements that convey a person’s wishes to his or her family and physician if he or she becomes unable to discuss such matters. They may

  1. explain the individual’s values about health, life and death;
  2. give directions to family and physician about treatment goals or the use or non-use of specific treatment modalities; or
  3.   designate a surrogate to make decisions on behalf of the individual.

After completing an advance directive, the individual should discuss its content and meaning with his or her family, surrogate, and physician. Individuals should review their advance directives periodically to assure that they accurately reflect their current values and wishes.”

My husband and I   have advance directives, and we discuss our wishes with each other periodically to confirm our preferences. We also have updated wills and funeral plans. We hope to spare our children unnecessary hardship after our passing.

A Beginner’s Guide to the End-a book review

A Beginner’s Guide to the End by B.J. Miller and Shoshana Berger offers practical advice for navigating life and death. Combining personal experiences and practical information, it covers essential topics such as planning ahead, dealing with illness, and understanding grief. The book serves as a helpful resource for anyone facing mortality.

Keep reading

Exploring the HEART of Health

I appreciate your time reading this post and invite you to follow this blog and me on social media.

I share information and inspiration to help you transform challenges into opportunities for learning and growth.

Add your name to the subscribe box to be notified of new posts by email. Click the link to read the post and browse other content. It’s that simple. No spam.

I enjoy seeing who is new to Watercress Words. When you subscribe, I will visit your blog or website. Thanks and see you next time.

Dr. Aletha